Diet Program Nutrition Weight Loss

5 Veggies Every Man Should Be Eating


Eating vegetables provides health benefits — the more veggies you eat, the healthier you’ll be, and the more likely you’ll have a reduced risk of some chronic diseases. Different vegetables have different nutrients which bring different benefits, some veggies may bring more benefits to certain genders or age groups.

Men could benefit from knowing which veggies they should be eating to improve or sustain their health. The manly veggies below are particularly stellar examples, but make sure you branch out. Gobble up green and black beans, scarf down some squash, chomp on celery. If it grows and it’s edible, go ahead and give it a try!

1. Broccoli

Yes, it’s uninspiring—tiny trees with the flavor of cut grass. This bitter green is probably the most rejected vegetable on kids’ plates; but if you’re a real man, you’ll eat your broccoli. It’s stuffed with more vitamin C than an orange, as much calcium as a glass of milk and is loaded with antioxidants.

According to the Canadian Bladder Cancer Network, bladder cancer is the fifth most common cancer among men (and 12th most common among women). Studies show that broccoli, and its cruciferous cousins like cauliflower, brussels sprouts, cabbage, and bok choy, can help lower the risk of various cancers, especially bladder cancer. Broccoli is loaded with very potent anticancer compounds, such as sulforaphane and other isothiocyanates, that not only flush out carcinogens—particularly those created when meats are grilled or fried—before they can damage cells but may also repair cell damage that could lead to tumor growth. They also slow the growth of cancer cells that develop and increase their self-destruction.

2. Edamame

If you’re like many men over 50, you may have trouble “going”. You either go too frequently, or you often feel as if you have to go, but when you try, not much happens. The problem could be an enlarged prostate or benign prostatic hyperplasia (BPH), as doctors call it. Edamame, like other whole soy foods, is a great source of weak estrogen-like plant compounds called isoflavones, which help prevent prostate growth by blocking 5-alpha-reductase.

In fact, edamame is known as the super vegetable since it’s the only vegetable that contains all 9 essential amino acids. Eating a few servings of soy foods a week is a good goal.

 3. Baked potatoes

According to the American Heart Association, men are at greater risk for high blood pressure than women until they turn 45. Fortunately, you can easily control this by making some small changes to your diet. You’ve probably heard that eating less salt can help reduce high blood pressure, but it’s just as important to increase the amount of potassium you consume.

By eating more potassium-rich foods like potatoes, bananas and raisins, you can lower your blood pressure and cholesterol. Baked potatoes are especially rich in potassium, with more than 1,000 milligrams each. Be sure to cut down on the butter and sour cream!

4. Spinach

Spinach is one of the most nutritious veggies on the planet. It’s rich in vitamins A, B9, C, K, and E. So what’s so good about this vegetable for your manhood? Its vitamins have been shown to protect against heart disease, colon cancer and arthritis, which means spinach is just one of the manly veggies you need to get your hands on.

5. Tomatoes

“Another fruit!” you cry. Yes, smarty pants, tomato IS a fruit. But, it’s usually paired with other veggies and served in a vegetable-type way, so we managed to squeeze it into the list.

For those of you men living in Western societies, prostate cancer may seem inevitable. In fact, it’s the most common type of cancer in men. But more and more evidence suggests that you can dramatically reduce your risk of this cancer—and slow its progression if you already have it—by just making some changes in your diet.

Tomatoes have an antioxidant called lycopene, which gives tomatoes their fire-engine hue. Lycopene helps prevent prostate cancer or slow its growth. By including tomatoes to your daily diet, you can greatly reduce your risk of prostate cancer.


Now that you know some of the top manly veggies to get your hands on, check out some of these healthy recipes that include some of them!

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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