Whether you’re 25 or 45, eating a nutrient-dense diet is key to staying healthy, lean, and strong. For men, that means making sure you eat three well-balanced meals every day, including breakfast.
According to the American Heart Association (AHA), men who skip a morning meal have a 27% higher risk of having a heart attack or dying from heart disease than men who don’t. So listen up, lads! Here, we reveal 50 foods all men should incorporate into their diets, plus delicious (and easy!) ways to add them to each meal. The following best foods for men claim big bragging rights by protecting future you from a variety of men’s health concerns but specifically, we’re highlighting the foods that help ward off cancer as best they can. And if you’re looking to keep your health in check well into your later years, you won’t want to miss these 100 Unhealthiest Foods on the Planet so you know what to avoid.
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1. Tomatoes
Men who eat more than 10 servings of tomatoes each week have an 18 percent lower risk of developing prostate cancer, according to a Cancer Epidemiology, Biomarkers & Prevention study. It’s all thanks to the fruit’s high levels of lycopene, an antioxidant that fights off toxins that can cause DNA and cell damage.
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2. “Atlantic” or “Boston” Mackerel
You likely already knew that the omega-3s and vitamin D in mackerel, herring, and wild salmon were good for your heart, but did you know they could also help ward off the big “C?” One 12-year Harvard study of nearly 48,000 men found that those who consume these types of fatty fish more than three times a week are 40 percent less likely to develop advanced prostate cancer than those who consume the stuff just twice a month. The study authors credit the fish’s high omega-3s and vitamin D content for their protective properties.
Reduce your intake of processed meats like cold cuts, bacon, and sausage, which have all been linked to an increased risk of cancer, and add more fatty fish to your diets throughout the week to ensure a steady supply of the protective nutrients. If you’re at a Japanese restaurant order the Saba Roll (it’s made with mackerel), and if you find yourself at an American restaurant look for herring or wild salmon dishes on the menu.
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3. White Tea
According to a 2015 Food Chemistry study, the antioxidants found in white tea not only help protect healthy cells against potentially carcinogenic oxidative damage, but they can inhibit the reproduction of existing colon cancer cells.
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5. Leafy Greens
Rich in disease-fighting chemicals and nutrients that block larynx, mouth, lung, breast, skin, and stomach cancer cells, spinach, kale, mustard greens, Swiss chard, and romaine lettuce are all great greens to add your diet. Although each of these veggies deserves a place on your plate, spinach should definitely be your go-to if you have to pick just one—especially if you’re a fan of red meat.
Why? Popeye’s go-to green contains compounds that can actually block the carcinogenic organic compound PhIP, which is abundant in cooked red meat, say Oregon State University researchers.
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6. Sweet Red Peppers
Lycopene, a phytonutrient that gives fruits and veggies their red hue, has been shown to help lower the risk of developing prostate cancer. To reap the benefits add veggies like sweet red peppers to your diet a few times a week. Lycopene from food cooked with a little fat is better absorbed into the body than raw foods eaten without fat.
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7. Ginger
This popular root vegetable (commonly found in smoothies and Asian-style dishes) is packed with gingerol, a powerful cancer suppressing compound. Scientific minds say it’s particularly effective at warding off colon cancer.
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8. Cauliflower
Looking for another excuse to sneak some more cauliflower rice into your diet? The white veggie is filled with a compound called indole-3-carbinol, which has been shown to repair your DNA and thwart cancer. For delicious ways to add more or the stuff to your diet, check out these cauliflower recipes.
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9. Low-Glycemic Carbs
For men with colon cancer, low-glycemic carbs may just be a life-saver—literally. In one study seven-year study published in The Journal of the National Cancer Institute, patients who consumed the most carbs with high glycemic loads had an 80 percent greater chance of dying or having a recurrence of disease than those who consumed the least amounts.
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10. Turkey
Turkey is not only high in B vitamins, amino acids, little or no saturated fats, and zinc (a known booster of sperm production), but has plenty of cancer-fighting selenium.
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11. Lentils
A study in the journal Cancer Causes & Control discovered that a high intake of legumes—that’s where lentils come in—possess the potency to decrease the risk of cancers in the stomach, upper aerodigestive tract (the respiratory tract and the upper digestive tract combined), colorectum, and kidneys. Another fun fact: this affordable legume is also one of our 50 Foods To Lose Your Gut.
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12. Whole Grains
Whole grains are those rare, awesome carbs (think quinoa and oat bran) that can keep that tummy toned as well as help you stay cancer-free. An in-depth analysis in the journal Circulation revealed that, out of more than 786,000 individuals, those who munched on 70 grams of whole grains a day had a 20 percent lower risk of cancer mortality, as well as a 22 percent lower risk of total mortality and a 23 percent lower risk of cardiovascular disease mortality! And that’s compared to people who rarely or didn’t consumed whole grains.
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13. Walnuts
Not only can these heart-shaped nuts help fight fatty food cravings, they can also fend off cancer cells. Walnuts contain gamma tocopherols, a vitamin that stops the activation of Akt—the enzyme essential for cancer to thrive—without affecting non-cancerous cells. They’re also noted for being one of the best dietary sources of anti-inflammatory omega-3 fatty acids, so walnuts have proven particularly good for the heart, too.
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14. Olive Oil
The world’s first Olympians circa 776 BC were rewarded jugs of olive oil for their athletic feats. And today’s health experts consider regular intake of the “liquid gold” equally valuable. Regular intake of virgin olive oil—a healthy fat characteristic of the Mediterranean diet—is associated with low incidences of cancer, heart disease, and other obesity-related problems as well as a lower risk of stroke.
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15. Yogurt
Yogurt, which competes with peanut butter for claiming the top spot of creamiest protein source on the planet, is also a cancer-killer in disguise. A study in The American Journal of Clinical Nutrition found that a high intake of yogurt may lower the risk of developing bladder cancer.
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16. Watercress
A study published in the journal Diabetes Care discovered that those who ate more green, leafy vegetables in addition to fruit were less likely to develop type 2 diabetes. Although the study only followed women, there’s a good chance men could benefit, too. Plus, nothing bad has ever come of eating more veggies! Why do we suggest watercress above all other greens? It has far more nutrients than other greens and has also been shown to fight off cancer.
Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DNA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.
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17. Garlic
A study in the Japanese Journal of Cancer Research found that frequent intake of garlic can protect against esophageal cancer and stomach cancer. Does it count if we douse our cheese slice in garlic powder? Probably not. You’re better off opting for adding the allium into these 14 Best Crockpot Meals for Weight Loss.
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18. Cherries
According to a study published in the Pakistan Journal of Pharmaceutical Sciences, cherries can minimize the risk of cancer as well as other chronic diseases. They’re also rich in anthocyanins, artery-clearing plant chemicals that keep them open for business. Not only does that help you stay healthy, it has a direct effect on blood flow below the belt, too. So make them a regular snack: One cup clocks in at fewer than 100 calories and boasts B vitamins, cancer-fighting flavonoids and three grams of satiating fiber. Looking for even more belly-filling healthy eats? Check out these 43 Fiber Rich Foods For a Healthy Diet.
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19. Cabbage
Cabbage is packed with the cancer-fighting compounds indoles and isothiocyanates. Wondering how to use this versatile veggie? Get creative in the kitchen by adding it to salads or experiment with Asian-inspired noodle dishes.
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20. Bok Choy
Bok choy, a delicate Chinese cabbage, can make a savory side dish as well as it can help prevent cancer cell growth, much like its cruciferous cousins. And bok choy’s got another bonus: the veggie’s solid iron content landed it a spot on our list of foods that prevent hair loss!
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21. Blueberries
If you’re craving something sweet, but don’t want to undo your weight loss wins, grab a handful of antioxidant-rich blueberries! A review published in the journal Anti-Cancer Agents in Medicinal Chemistry expressed that these sweet blue orbs “show promise as effective anti-cancer agents” due to their ability to prevent cancer cells from forming, as well as increasing healthy cells’ ability to kill off cancerous ones.
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22. Pecans
Pecans may build the base of our favorite Thanksgiving pie, but these rich nuts can help ward off cancer, too. Pecans are packed with the polyphenol ellagic acid, which has “anti-carcinogenic actions,” according to the journal of Cancer Biology & Medicine. Just don’t rely on fulfilling your pecan intake via sugar-laden desserts—eating the nuts raw or roasted is your best bet.
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23. Asparagus
A study published in the Indian Journal of Pharmacology found that fiber-rich asparagus-induced antioxidant activity has potential to prevent cancer. Good thing these savory spears are delicious both steamed or roasted! If you’re looking for a delicious, healthy meal to incorporate asparagus in, check out our recipe for Keto Butter-Baked Salmon and Asparagus.
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24. Green Peas
The closest you’ve gotten to eating peas as a kid was forking them around your dinner plate, but this stellar veggie is definitely deserving of a bite. A study in Pharmacognosy Review shows that the green peas’ apigenin, hydroxybenzoic, hydroxycinnamic, luteolin, and quercetin content can help fight cancer.
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25. Watermelon
You might want to add watermelon to your grocery list, as it’s the prostate-cancer-protecting lycopene that makes watermelon a superfood men should slip into their regular diets as much as they can. And not only this, but watermelon is one of the richest natural sources of L-citrulline, an amino acid that can help make your erection harder. Once it’s in the body, it converts to L-arginine, stimulating the production of nitric oxide, which increases blood flow.
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26. Papaya Leaf
After digging into the succulent papaya’s inner goodness, don’t toss away the leaves, as dried papaya leaves have been shown to fight cancer. In a University of Florida study, researchers exposed 10 different types of cancer cell cultures to four strengths of papaya leaf extract and found out that the fruit slowed down tumor growth in all cultures tested. You can brew a homemade tea by steeping papaya leaves in boiling water to reap their rewards.
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27. Persimmons
Persimmons aren’t most people’s go-to fruit, mostly because they’re not as ubiquitous as berries or oranges, but they’re no less potent at fending cancer off. A study in Bioscience, Biotechnology, and Biochemistry shed light on the fact that persimmon extract strongly prevented the growth of human lymphoid leukemia Molt 4B cells, as well as induced those cancer cells’ death.
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28. Red Onion
Next time you hit up your local supermarket, make sure that the red onions you grab are grown in Ontario. According to University of Guelph researchers, Ontario-grown red onions pack a solid dose of quercetin and anthocyanin, which can fight off colon and breast cancers. “Onions activate pathways that encourage cancer cells to undergo cell death,” Abdulmonem I. Murayyan, the study’s lead author, explained. “They promote an unfavorable environment for cancer cells and they disrupt communication between cancer cells, which inhibits growth.”
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29. Arizona Prickly Pear Cactus
This thorny fruit seems intimidating to bite into, but only before learning this reassuring finding: prickly pear extract suppressed tumor growth in mice as well as modulated the expression of tumor-related DNA, according to a study in Nutrition Journal. Another study that may be worth your while? One study suggests that drinking tea may be the key to staving off heart disease.
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30. Almonds
If you need another reason to brown bag some almonds for a mid-afternoon snack or slice and toss them into Greek yogurt, well here it is: a study in the journal Cancer Letters found that the subtly sweet nuts were can reduce risk of colon cancer.
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31. Brazil Nuts
Brazil nuts’ powerful selenium punch helps regulate thyroid function in addition to killing off malignant cancer cells, according to a study in Nutrition and Cancer. As a waistline-shrinking bonus, Brazil nuts are rich in the amino acid L-arginine, which has been shown to blast belly fat.
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32. Grapes
“Grapes and/or grape-related products in diets along with maintaining an active healthy lifestyle has both practical and translation potential in the fight against cancer and is thus beneficial to the general population,” a study in The Journal of Nutrition stated.
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33. Sweet Red Peppers
That’s right—soy may help decrease your risk of prostate cancer! Tofu, soy milk, tempeh, soybeans—the options are endless. These foods are all rich in phytoestrogens, which have been proven to change the dynamic of genes that are commonly associated with prostate cancer.
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34. Peanuts
One of the most underrated cancer-fighters of the bunch, peanuts are a great source of cancer-fighting choline. Studies have connected choline deficiency with a higher risk of liver cancer as well as other ill health effects, such as fatty liver disease.
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36. Apples
It’s no secret that any foods containing antioxidants can be cancer-fighting superfoods. And apples are a fruit that’s been proven to be packed with antioxidants, so perhaps the old saying of “an apple a day keeps the doctor away” is true after all.
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37. Raspberries
Not only do raspberries contain cancer-fighting phytochemicals, but these textured berries also contain an impressive eight grams of fiber per cup, which can help you feel fuller longer in addition to relieving constipation. A win-win all around!
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38. Purple Sweet Potatoes
Purple sweet potatoes may be tricky to track down at your local grocery store, but the search is well worth it. The spuds are rich in anthocyanin, a compound that has been shown to reduce the risk of lifestyle-related illnesses, including cancer. A recent study by The Journal of Cancer Protection found that diets rich in purple sweet potatoes lead to a decline in the frequency of cancer diagnoses in mice.
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39. Chia Seeds
Chia seeds are nutritional powerhouses because they are chock full of healthy fats, omega-3s, and fiber. The seeds are loaded with α-linolenic acid, a fatty acid that has been shown to reduce cancerous cell growth and slow the progression of tumors. And here are 24 Ways to Use Chia Seeds for Weight Loss!
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40. Brussels Sprouts
This veggie is packed with essential nutrients, like sulforaphane, to keep your body in tip-top shape. A study conducted by Department of Pharmacology at the University of Bologna in Italy has shown that sulforaphane actually helps fight off cancer by acting as a “therapeutic agent” on cancer cells.
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41. Lucuma
This sweet, Peruvian fruit is full of antioxidants, fiber, vitamins, and minerals. It’s also a potent source beta-carotene, a flavonoid that has strong antioxidant and anti-cancer properties.
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42. Peppadew Peppers
These sweet-and-spicy fruits look like a cross between a cherry tomato and a red pepper. Native to Africa, they’re popular with chefs in the United States. And one-third cup of peppadews not only packs cancer-fighting lycopene, but heart-protecting vitamin B6 and a day’s worth of vitamin C.
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43. Açai Berries
Derived from an Amazonian palm tree, açai berries are the size of grapes and taste a bit like chocolate blueberries. A study in the Journal of Agricultural and Food Chemistry discovered that the black-purple berries contain higher levels of antioxidants than do pomegranates and blueberries. And a University of Florida study found that an açai extract triggered a self-destruction response in 90 percent of the leukemia cells it came in contact with—a promising finding for scientists working to cure cancer. And here’s how to make an Easy and Healthy Acai-Blueberry Smoothie Bowl, right at home.
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44. Rooibos Tea
A study at Penn State found that people who react badly to stressful situations have increased levels of inflammation in their bodies—and inflammation is directly tied to obesity, as well as diseases like diabetes, heart disease, and cancer. What makes rooibos tea particularly good for soothing your mind is the unique flavanoid called Aspalathin. Research shows this compound can help keep you healthy by reducing stress hormones that trigger hunger and fat storage.
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45. Chili Peppers
Not only can chili peppers boost metabolism and add flavor to your favorite foods sans calories, they’re also rich in an infection-fighting called beta-carotene. Bonus: One Canadian Urological Association Journal report found that hot peppers have anti-prostate-cancer properties. Add one tablespoon of chili flakes or half a chili pepper or to your diet every day to reap the benefits.
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46. Beans
Many Americans struggle to reach their fiber quotas each day, which is 38 grams for men, per the Academy of Nutrition and Dietetics.
“Fiber is not only important for helping control blood sugar and appetite, but it also reduces risk for colon cancer,” says Mike Roussell, PhD, nutrition consultant in Rochester, New York, and co-founder of the brain supplement Neutein.
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47. Grapefruit
A grapefruit a day can reduce your risk of developing lung cancer by up to 50 percent. Grapefruit contains naringin, which may help lower levels of cancer-causing enzymes.
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48. Turmeric
According to the American Cancer Society, the curcumin in the turmeric “interferes with several important molecular pathways involved in cancer development, growth, and spread” and is even shown to kill cancer cells (when studied in a lab).
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49. Berries
Berries—such as cranberries, strawberries, raspberries, blackberries, and blueberries—contain powerful tumor-blocking compounds (like phenolic acids, glycosides, and anthocyanins) and antioxidants (like ellagic acid) that can slow the reproduction of cancer cells and stop free radicals from damaging cells. Consuming the fruit is especially effective at warding off colon, prostate, and esophageal cancers, studies have found. Add fresh or frozen berries to your fruit salad, pancakes, or smoothies to reap the benefits.
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24. Cruciferous Greens
This green veggie is packed with sulforaphane, a compound that wards off inflammation, improves blood sugar control, and protects blood vessels from the cardiovascular damage that’s often a consequence of diabetes. Add it to omelets, stir-frys, and pasta dishes. Just be sure that no matter what, you’re always staying away from any of the 108 Most Popular Sodas Ranked By How Toxic They Are.
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