MEN - SEXUAL DIET - FOOD

VEGETABLES
ARUGULA
Arugula sure doesn’t look like an aphrodisiac, but that’s exactly what the ancient Egyptians and Romans considered it to be. It certainly is the uberfood of nutritional bargains: One cup contains some folate, vitamin A, and a surprisingly decent amount of the extremely eye-healthy carotenoids, lutein and zeaxanthin. There’s also about the same amount of calcium as there is in spinach, but arugula is actually lower in oxalates, a substance that actually inhibits calcium absorption. Arugula also has a nice amount of vitamin K, an essential nutrient for clotting purposes and for developing strong bones.
BEETS
 In Eastern traditions, beets are believed to be an excellent liver tonic and blood purifier. Beets are an important dietary source of betaine and also a good source of folate. Why should you care? Because these two powerful nutrients work synergistically to reduce potentially toxic levels of homocysteine, a naturally occurring amino acid that can be harmful to blood vessels, thereby contributing to the development of heart disease, stroke, dementia, and other diseases of aging. Beets are loaded with potassium, weighing in at a whopping 528 mg of potassium for two beets. They’ve also got magnesium and a tiny bit of vitamin C. They can be baked, boiled, steamed, or shredded raw and added to salads and slaws. The leaves are even higher in nutritional value than the roots, especially in calcium, iron, vitamin A, and vitamin C.
CABBAGE
 In the world of vegetables, the brassica family is true royalty, and the reigning king of the brood is the cabbage. The cabbage family is probably the most important vegetable in the world from the point of view of nutritional benefits and cancer-fighting ability. Cabbage contains phytochemicals called indoles, which have been shown to alter estrogen metabolism in a favorable way, one that is likely to reduce the risk of cancer. Red and purple cabbages are also a source of anthocyanins, pigment molecules found in many colorful fruits such as grapes and berries.  Anthocyanins have considerable bioactive properties, including acting as powerful antioxidants. Their ability to act as antioxidants and to fight free radicals make them powerful weapons against cardiovascular disease and other diseases of aging. And anthocyanins are also known for their anti-inflammatory effects, as they can help dampen allergic reactions as well as help protect against the damage to connective tissue and blood vessel walls that inflammation can cause.
KALE
 Kale is definitely a superstar vegetable, even though most people don’t even know what it is. In fact, according to the ORAC test (a rating system for antioxidant power), kale ranks number one among the vegetables! Like others in the brassica family kale contains powerful phytochemicals like cancer-fighting indoles, plant compounds that have been found to have a protective effect against breast, cervical, and colon cancer. Kale is also loaded with calcium, iron, and vitamins A, C, and bone-building vitamin K. It contains several times the beta-carotene of broccoli and ten times as much lutein and zeaxanthin, eye-protecting carotenoids. And 2 cups of the stuff contain about 4 g of protein and 3 g of fiber.
LEEKS
 Leeks are a member of the allium family, which includes onions, garlic, and shallots. These vegetables contain a whole pharmacy of compounds with anti-aging benefits. The active substances in leeks, including allyl sulfides, help provide protection against cancers, including prostate and colon cancers. The sulfides of the allium family also decrease the tendency for blood clots to form – a significant risk for strokes and cardiovascular events. Plus, they lower levels of LDL (the "bad" cholesterol). Allium vegetables have also been shown to lower high blood pressure. Leeks are also a good source of two of the most important carotenoids for eye health, lutein and zeaxanthin.
SPINACH
 Calorie for calorie, green leafy vegetables like spinach provides more nutrients than almost any other food on the planet. It’s loaded with vitamins and is one of the best sources of vitamin K, an essential nutrient critically important for building strong bones. Spinach is also a fine source of calcium and is a great alternative to dairy for people who don’t want to drink milk. It’s also got vitamin A, manganese, folic acid, magnesium, iron, vitamin C, and a powerful anti-inflammatory compound called quercetin.
FRUIT
APPLES
Apples have certainly rehabilitated their image since first becoming known as the little fruit that brought down the Garden of Eden! Apples are very high in antioxidants and compared to every other fruit, they have the highest portion of free (available) phenolics (a huge class of biochemically active substances, most of which are flavonoids). Apple eaters enjoy less risk of tumors, lung cancer, and cardiovascular problems. Apples are one of the best sources of boron, a mineral that has real bone-building properties and is an important part of an osteoporosis prevention (and anti-aging) program. By the way, don’t forget to eat the peel, as apple peels have potent antioxidant activity. You might want to choose organic, since apples are among the twelve foods most contaminated with pesticides, according to the Environmental Working Group’s 2003 list.
AVOCADOS
 This is truly an amazing food, and yes, it’s technically a fruit. Sure, they’re high in fat, but the fat is largely monounsaturated fat, which actually lowers cholesterol. Avocados are also high in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol and is also highly protective of the prostate. They also contain lutein, a valuable member of the carotenoid family that is a natural antioxidant and helps your eyes stay healthy while maintaining the health of your skin. Avocados have tons of heart-healthy fat, a bunch of fiber, and next to zero effect on blood sugar. Plus they’re filling and delicious and great on salads.
BLUEBERRIES
 Blueberries have firmly established a reputation as a memory-protective food. They contain special compounds called polyphenols which actually help neurons in the brain communicate with one another more effectively. Blueberries also contain other compounds like anthocyanin that are antioxidant and anti-inflammatory. And inflammation and oxidative stress are involved in virtually every major killer disease of aging: Alzheimer’s, Parkinson’s, diabetes, and heart disease, not to mention "run-of-the-mill" conditions of aging like arthritis. Studies show that blueberries also have anti-cancer activity.
CHERRIES
  Relatively low in calories, cherries are loaded with anti-inflammatory, anti-aging, anticancer compounds that don’t show up on your average nutrition facts label. The cancer-fighting agents in cherries include a flavonoid called quercetin as well as ellagic acid and perillyl alcohol. The secret to the benefits of cherry juice are compounds called anthocyanins, which are the pigments that give cherries their bright red color and are also believed to be the key to helping the body relieve inflammation. As an added bonus, these same anthocyanins may significantly reduce your risk for colon cancer, the third leading cancer in America. Unfortunately cherries found themselves on the Environmental Working Group’s 2003 list of 12 foods most contaminated with pesticides so it’s wise to seek out the organic ones. Hint: They’re unbelievably delicious frozen, with a little fresh yogurt mixed in. It’s a natural "Cherry Garcia".
GUAVAS
 The number one reason why guava is considered a superstar anti-aging fruit: lycopene. Guava has a higher concentration of the carotenoid lycopene than any other fruit or vegetable. Why should you care? Because lycopene intake has been associated with a decreased risk of cancer. And it’s not just lycopene that makes guava a superstar. It’s also potassium. This fruit is a potassium heavyweight, as one little cup of guava cubes gives you a whopping 688 mg of potassium. (Just for comparison, that’s 63% more than a medium banana!). On one widely used test of antioxidant power called the ORAC test, guava beat out strawberries, spinach and broccoli. And guava has one of the highest fiber counts of any fruit- 9 grams per cup! That alone makes it a winner in the anti-aging sweepstakes!
PAWPAWS, PAPAYA
Christopher Columbus called this exotic fruit the "fruit of angels." Papaya – along with pineapple – is one of the best sources of digestive enzymes. It is also a potassium heavyweight. One medium fruit contains 781 mg of heart healthy potassium, along with 5.5 mg of fiber all for only 119 calories. Papaya is a great source of the lesser-known cousin of beta-carotene, beta-cryptoxanthin, which seems to reduce the risk of lung and colon cancer. Other studies show that it reduces the risk for theumatoid arthritis as well. It also appears to have strong antioxidant properties.
NUTS
ALMONDS
Almonds are our oldest cultivated nut and one of the great foods of all time. There are a million reasons to eat almonds. They contain about 6 g of protein in an ounce, not to mention a hefty 3 g of dietary fiber, and virtually no carbohydrates. And forget the "almonds are fattening" thing

 studies show that those who eat the most nuts also tend to have the lowest body mass index (BMI), a measure of overweight. Sure, they have fat and calories, and you can’t eat two tons of them at a time and expect to lose weight, but there is a massive amount of research showing that fat (and protein) are highly satiating, and that almonds eaten in moderation can actually help with weight loss. Note: Combine an ounce of almonds (or almond butter) together with a piece of fruit like an apple and you end up with one of my favorite "preworkout" snacks.
HAZELNUTS
Like pecans, hazelnuts contain beta-sitosterol, a plant sterol that has been found to have two very important properties: One, it lowers cholesterol, and two, it lessens the symptoms of benign prostatic hyperplasia, an unfortunate and annoying (but not dangerous) accompaniment of aging. Hazelnuts also contain a nice amount of potassium, a little magnesium, a little phosphorus and some vitamin E. And one ounce contains almost 3 g of fiber.
PEANUTS
Peanuts aren’t actually nuts, but rather, legumes – like beans and peas – and they grow underground. Peanuts are surprisingly high in antioxidants (ranking as high as strawberries), which are important in fighting off those aging free radicals. Note: Look for natural peanut butters. Don’t confuse the real kind with the household brands that are crammed with sugar and trans fats.
PISTACHIOS
Pistachios contain a compound called beta-sitosterol, which is known not only for lowering cholesterol but also for supporting prostate health. Unsalted pistachios have a very high potassium-to-sodium ratio, which helps normalize blood pressure and maintain water balance in the body. Note: Some pistachio growers and importers dye the nut red, which exposes the kernels to chemical dyes. You’re better off with the plain kind.
MEAT AND POULTRY
EGGS
 Eggs are nature’s most perfect food. They’re plentiful, inexpensive, easy to prepare in a zillion ways, and loaded with vitamins. They’re also one of the best sources of protein on the planet. They’re a great source of choline (300 mcg, all in the yolk) which is an essential nutrient for both a healthy cardiovascular system and for healthy brain function. Choline also helps lower homocysteine, an inflammatory compound that puts you at greater risk factor for heart disease and even Alzheimer’s. People avoid egg yolks because they’re afraid of the cholesterol, but the choline in the egg yolk actually helps prevent the accumulation of cholesterol and fat in the liver! Note: no research has ever shown that egg eaters have more heart attacks than those who don’t eat eggs,  Eggs are also "eye" food, as they contain lutein and zeaxanthan, which help prevent macular degeneration, the number one cause of adult vision loss.
GRASS FED BEEF
Whether your food is animal, vegetable, plant, fish, or fruit, where it came from, how it’s raised, what it ate, what soil it was grown on or grazed on, is vitally important to its nutritional content and absolutely central to its effect on your health. Most of the beef that comes to us via traditional routes has been eating nothing but grains. But the natural diet of cattle is grass. Grass-fed beef is higher in all nutritional categories (omega 3s, vitamin E, beta-carotene). And most grass farmers avoid the use of many of the chemicals, hormones, and antibiotics that we’d like to keep out of our food. Cattle that are primarily fed grass enhance their omega-3 content by 60%. A massive amount of research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic disease such as heart disease. Cows produce a very important fat called CLA (conjugated linolenic acid), which has long been investigated for its anti-cancer activity as well as for its ability to reduce fat accumulation, especially around the abdomen. Grass fed beef produce a lot. Grain fed cows don’t.
LAMB
 For a meat eater, lamb has a lot to recommend it. For one thing, almost all lamb is grass fed, and the meat of animals that are grass fed has a higher amount of omega-3 fatty acids. For another thing, growth hormones are not used on sheep (lambs are sheep that are less than one year old). Lamb is not a high-calorie food, and it’s loaded with protein. One 4-ounce portion of fresh, lean loin, trimmed to 1/8 fat, cooked, is only 217 calories. For that you get about 30 g of high-quality protein, plus some calcium, magnesium, phosphorus, selenium, almost 50% of the RDI for niacin, and 90% of the amount of potassium in a banana! Less than half of the 9 g or so of fat in that 4-ounce portion is saturated fat, most of the rest is heart-healthy monounsaturated fat and the remainder is polyunsaturated.