THE 25 BEST FOODS FOR MEN

FOR THOSE WHO HUNGER AFTER HEALTH BENEFITS AS MUCH AS THEY DO FLAVOUR, THE INFLUX OF NUTRITION RESEARCH BOTH VILIFYING AND VINDICATING CAN BE HARD TO DIGEST. ALLOW US TO CUT THROUGH THE GRISTLE. THIS IS YOUR GUIDE TO EATING WELL IN 2018. FULL-FACT, ZERO FADS.

1. Emmental

A platter of recent studies has brought cheese that little bit closer to superfood status. Our pick of the selection: research published in the journal Nutrients reveals that the probiotics found in Swiss cheeses in particular are proven to boost immunity and lower the body’s stress responses. That’s something we can get on board with.

2. Flat White

The no-frills favourite is good for more than a pick-me-up. “A deluge of research shows coffee drinkers have lower rates of colon cancer, liver disease and even depression,” says sports nutritionist Drew Price. But surely black is best? “Some studies suggest a link between coffee and bone loss, but milk’s minerals should negate this,” Price continues. All white then.

3. Poussin

Spatchcocked and grilled poussin - a young chicken, with a delicate taste - makes for a smart Sunday lunch alternative " Poussin are slightly lean than their older siblings with more protein" says Price. “What little fat they have is weighted toward the good, monounsaturated kind, which promotes fat loss.” Search for chooks raised on free-range farms to help both your nutritional and environmental goals take light.

4. Dulse

This red alga was considered a hangover cure in ancient Irish culture. And, since it tastes uncannily like bacon when fried, who are we to break with tradition? Especially when nutritional therapist Christine Bailey agrees that it’ll bring you back up to speed after a big night. “Dulse is one of the best natural sources of iodine, essential for the thyroid gland to help maintain metabolism and cognitive function.”

5. Barrel-aged gin

This ancient spirit has staying power. As well as containing fewer allergy triggering sulphites than other tipples, gin’s botanicals carry benefits all of their own. “The largest flavour contributor is juniper, which contains antioxidant flavonoids and compounds such as alphapinene, an anti-inflammatory,” says Price. Barrel-aged spirits offer the biggest top-up.

6. Milk Chocolate

Sating you cravings needn’t always mean a bitter block of 80 per cent. Research in the journal Hearth has linked regular chocolate consumption – both dairy milk and the dark kind – to a lower risk of harmful atrial fibrillation. Two to six small weekly servings is the suggested dosage. Warning: taking your dose draped around a caramel- nougat core will educe potency.

7. Thyme

Not only will this form the basis of a fragrant stuffing for your next roast dinner, but researchers at Tabriz University in Iran found that rodents fed a thyme extract experienced an impressive three-fold increase in their endurance capacity – which means a liberal serving should help you avoid that post- roast slump. Want to get high (performance) on your own supply? Garden thyme will happily grow on a warm windowsill year-round.

8. Chicken Liver Paste

Gourmet-minded scientists have shown that even the most indulgent of French bistro fare deserves its spot on your table. Researchers from The Italian Society of Diabetology found that vitamin B5 inhibits the build-up of arterial plaque. And the number one source? Chicken livers, naturellement, packing four times more than avocado. Consider your usual toast topping smashed.

9. Sumac

With a tangy, lemony taste recognisable from Mediterranean and Middle Eastern dishes, sumac’s health benefits earn it a spot on your spice rack. “It sits high on the ORAC chart, which ranks foods’ antioxidant capacity,” says Bailey. does that make it a valuable not only in the fight against cancer, but it can slow the signs of ageing, too It’s the new way to pep up your morning scramble.

10. Raw Milk

Superior to your standard carton in its vitamin and mineral content, there’s evidence to suggest raw milk is easier to digest for those with lactose intolerances, too. What’s more, pasteurisation “reduces the bioactivity of beta-lactoglobulin, a form of whey protein,” says nutritionist Jess Dyer.

11. Ramen

Japan’s take on fast food can help you take away quick health benefits. “Bone broths contain dissolved collagen, which has a huge amount of the amino acid glycine. This is shown to improve joint health, may relieve your sleep deficit, and can even give your skin a lift,” says Price. For the DIY version, ditch the pre-prepared ingredients and buy fresh.

12. Wood Ear Mushrooms

Wood ear is increasingly regarded as a panacea, used to treat everything from tumours to tonsillitis. And, if you can handle its jellyfish consistency, Bailey reckons it could up your gym game, too: “Polysaccharides from the mushrooms can boost endurance and protect against oxidative damage.” Throw them in your rest-day risotto.

13. Poke

Sushi is no longer your leanest lunch option – in 2018 the Hawaiian alternative is not only trendier, but healthier, too. “Unlike sushi, poke is served with vegetables and fresh marinades instead of flavoured rice,” Dyer says. “It’s also a great source of omega-3 fats, which may help to lower your risk of stroke and cognitive decline.”

14. Purple Carrots

Purple is the new orange, with the humble carrot’s darker strain recently making a comeback. They might taste much the same, but the pigments dish out heart-healthy anthocyanins, while the Journal for Agricultural and Food Chemistry found they have double the immunity-boosting carotene of orange varieties. That’s what’s up, Doc.

15. Orange Juice

Vilified for its sugar content, fruit juice has become an unwelcome guest at the breakfast table. But recent data may change that. Japan’s Tohoku University found a daily dose of citrus can cut your risk of dementia by almost 15 per cent, due to the flavonoid nobiletin. Squeeze a small glass at home for a sunnier start to your day.

16. Bacon

Processed meats get bad press, but Price reckons there are reasons to pig out. “Most of the fat in bacon is actually the healthy monounsaturated kind you’d find in olive oil. It’s also a good source of niacin, B12, zinc and potassium.” Your butcher is more likely to cure it themselves, so consult them before you go and bring home the bacon.

17. Turmeric

Far more than just a way to make your Tupperware lunch more Instagrammable, the bright-yellow curry spice has scientific health benefits. A study by the University of Texas discovered that its active chemical curcumin can inhibit the growth of prostate cancer cells, while it’s also been linked to a reduction in IBS symptoms and arthritis. It’s a fair excuse for second helpings of masala, too.

18. Samphire

One of the ocean's hidden gems "this salty, asparagus like sea veg is packed with essential minerals, including magnesium and potassium, plus B vits for energy,” says Bailey. It also contains unique compounds called fucoidans, which can have an anti-inlammatory efect to keep you ship-shape. No need to dig out the waders: you can ind the stalks at gourmet food markets.

19. Teff

This poppyseed-sized Ethiopian grain has long been a staple of the country’s distance runners. Dyer explains: “It offers a complete source of protein so, like quinoa, is ideal for those wishing to supplement their meat-based protein content.” It’s also rich in magnesium, manganese, iron and vitamin B6 for stable energy levels – handy when you’re running for the hills.

20. White Miso

The Japanese staple is making its way into everything this year, from stews to marinades. And, as you’d expect from the country with one of the longest lifespans in the world, it will keep you ticking over for longer, too. “White miso packs even more blood pressure-reducing phytonutrients than other varieties,” says Dyer. Find it in the Asian food aisle.

21. Ox Kidney

Though somewhat unappealing to behold, organ meats are making a comeback. “They’re among the best sources of choline, essential for brain health,” says Bailey. Ox ofers a more robust flavour, so start by crafting your own steak and kidney pies. It shouldn’t pose a problem: choline also builds the neurotransmitters involved in learning.

22. Ghee

The subcontinent cooking staple – a type of clarified butter – outperforms its cooking-oil competitors with a range of vitamins including A, D, E, and K, plus omega-3 fatty acids. And, at 252°C, it also has a higher smoke point than olive oil, so won’t break down into harmful free radicals when sorting your weekend fry-up. If fat is finally back on the health menu, make this your favourite order.

23. Whey Ice Cream

Admittedly ice cream will never be a superfood, but any nutrition plan that places a moratorium on dessert deserves a cold shoulder. Protein ice creams will help you avoid the blood sugar spikes associated with your usual scoop. “The best varieties use whey isolate - a – high-quality protein - and xyltol as sweetener" says Bailey. A 100 ml scoop can stack a cool 8g of protein for just 356kJ. Ben and Jerry have been muscled out.

24. Natural Wine

At its purest, natural wine is simply fermented grape juice. In fact, the process is so stripped back – using no chemicals or preservatives – that you might find bits of skin floating in your glass. But that’s no bad thing, as Dyer explains. “Red grape pigments, which are particularly prevalent in the skin, may actually help to regulate blood sugar, as well as decreasing systolic blood pressure, making it one of the healthiest ways to unwind.”

25. Okra

Also known as bhindi or ladies’ fingers, this Indian restaurant staple is, according to Bailey, a nutritional powerhouse. “As well as being a useful source of plant protein, okra contains calcium and magnesium to support muscle and nerve function,making it a vital aid to your training.” Plus the pod’s viscous consistency makes okra ideal for bulking out stews and soups, as well as your biceps.

By Michael Hedge in "Men's Health", Australia, May 2018, excerpts pp.78-83. Digitized, adapted and illustrated to be posted by Leopoldo Costa.