Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer and more.

Many foods that tend to be favourites among men are not the best choices for good health. Yet a healthy diet and regular physical activity can help prevent heart disease and cancer, the top two killers for men over 35. They can also enhance performance, from the board room to the bedroom.
Medical doctors and dieticians note that any food that is good for the cardiovascular system is also good for erectile function in men.
With the help of the experts, here is a list of 10 foods that can be a good start to improving health:

1. Oysters
Could there be something to the legend that oysters are the food of love? Well, it's true that just a few oysters each day will deliver a full day’s supply of the antioxidant mineral, zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer. Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc.
You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork or legumes.

2. Bananas
Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.
As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.
Orange juice, milk, tomato products and beans are other good sources of dietary potassium.

3. Fatty Fish
No list of super foods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart, circulation and immune system and reduce the risk for prostate cancer, among other things.
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact, it is recommended that everyone eats fish twice weekly.
You can also get omega-3s in plant-based foods, like flaxseed, walnuts, soy, canola oil and fortified products such as eggs.
But there are other good reasons to eat fish. Fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets which in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease.

4. Cabbage
While virtually all vegetables deserve a place on the super foods list, cruciferous vegetables like cabbage are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which may have anticancer (prostate and colon) properties.

5. Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health.
Selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease.

6. Whole Grains
Most men get enough carbohydrates in their diets, but they tend to be the wrong kind, experts say.
A diet rich in whole grains provides fibre, vitamins, minerals – all the co-factors for heart health, building muscles and keeping waistlines small.
Try whole grain pasta that's rich in lutein for prostate health.
Oatmeal and barley are rich in soluble fibre, full of B vitamins that can help lower LDL ("bad" cholesterol and are also good for the prostate.
Other sources of soluble fibre are apples, pears and beans.
To avoid digestive problems, increase your fibre intake gradually, and don't forget to drink plenty of water.

7. Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yoghurt, orange juice and granola bars.
Plant stanols are added to a variety of products including orange juice, margarine, dark chocolate, granola bars, cheese, bread, soy products, and more. Plant stanols can safely be used with cholesterol-lowering medication.

8. Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk. The latest research continues to strengthen the fact that isoflavones found in soy foods are beneficial for both the prevention and treatment of prostate cancer in men.

9. Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun.
Get these nutrients from red bell peppers (just one has 300 percent of the recommended daily value for vitamin C), carrots, pumpkin or sweet potatoes.
But for that matter, just about any vegetable should be on the list of top foods for men (and women). Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates.