1. Avocado

Avocado is high in monounsaturated fat, which is good for the body. The fat in avocados can reduce total cholesterol and bad cholesterol (LDL), too. Try to consume no more than 25%-35% of all your calories from fat.

2. Milk and Yogurt

Yogurt and milk are both rich in protein, potassium and good bacteria that helps keep our gut healthy. The whey in milk and yogurt contains a source of amino acid called leucine, that helps in building muscle.

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3. Lean Red Meat

Lean red meat is good for men especially when combined with steak and potatoes. Lean cuts of beef and pork contains protein and have only a little more fat than chicken breast. Also, it is rich in leucine which helps build muscle.

4. Bananas

Bananas help in lowering blood pressure. It contains potassium is ideal for muscle contractions and bone health.

5. Shellfish

Zinc is essential for good health of reproductive system, muscles, and heart. Shellfish and other types of seafood have high zinc content. Low zinc levels causes poor sperm quality and male infertility. Other foods that are rich in zinc includes nuts and seeds, turkey, chicken and beef.

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6. Ginger

Eating ginger regularly may help ease exercise-related muscle injuries because this spicy root helps calm inflammation in the body.

7. Tomato Sauce

Tomatoes contains lycopene - a substance that may protect against some type of cancers. Men who eat tomato sauce regularly are less likely to develop prostate cancer, some researchers claim. Though the research is still undergoing thorough probe.

8. Fatty Fish

Omega-3 fatty acids from fatty fish helps protect against heart disease. Two servings of fatty fish a week can lower your odds of dying from heart disease. Other sources of healthy fat from fishes are salmon, sardines, halibut and herring.

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9. Brazil Nuts

Brazil nuts enhances the immune system and helps the thyroid gland. A single ounce of Brazil nuts has seven times the daily value of selenium.

10. Soy Foods

Consuming soy foods may help protect men against prostate cancer, according to studies. Soy milk, Tofu and miso soup are all enjoyable ways to eat soy.

11. Mixed Vegetables

Vegetables contains phytochemicals which helps improve cell health and protect against cancer. You can derive the benefits of phytochemicals from foods by consuming different colored veggies.

12. Brown Rice

Brown rice can help lower risk of type 2 diabetes and heart disease. Brown rice helps maintain a healthy weight. Brown rice and other whole grains are a good source of fiber.

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13. Eggs

Eggs are rich in lutein, protein, and iron. However you have to eat the whole egg. For healthy people, one yolk, with 185 mg of cholesterol, fits into the 300 mg daily limit. Include whole eggs in your diet daily.

14. High-Fiber Cereal

Consuming fiber helps to enhance performance. It keeps you fuller for longer and keeps your digestive system on tract.

15. Orange Vegetables

Orange vegetables like carrots, pumpkins, red bell peppers and sweet potatoes, are all excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your chances of developing an enlarged prostate.

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16. Leafy Green Vegetables

Leafy vegetables contains nutrients that protect against cataracts, other eye diseases and prostrate. Good sources of green vegetables includes; kale, spinach and collard greens, and kale.

17. Berries

Berries are packed with antioxidants that may help lower the cancer risk and keeps you physically and mentally alert. Studies performed on animals suggest blueberries can also boost memory and thinking.

18. Coffee

According to Studies, coffee can make you more alert, and plain coffee contains almost no calories. This makes it a better choice than expensive, high-calorie energy drinks. Avoid drinking coffee in excess quantity, drink in moderation.

Source: http://www.healthdiary365.com/2018/01/11/18-best-foods-to-boost-male-health/