Broccoli to what a superfood
The ultimate superfood , it can protect men from conditions associated with high levels of an amino acid called homocysteine, such as heart attacks and stroke. Broccoli is also a rich source of vitamin C , antioxidants which can help to reduce the risk of cancer, and it helps phase one and phase two in the liver for detoxification.

Garlic for your heart
Not only is it an effective treatment for the sniffles (antiviral properties), but garlic is also linked to a reduced risk of cardiovascular disease.

One study carried out at Penn State College of Health and Human Development in the US found that garlic consumption led to a significant reduction in cholesterol levels in men compared to those given a placebo. It’s also rumoured to be an aphrodisiac — although if you take it in a deodorized pill form you might actually get somewhere and not have to worry about bad breath!

Bananas for your libido
Perhaps the perfect snack for men, bananas are an abundant source of B vitamins, which increase the body’s energy levels (making them a great pre-gym bite), and potassium, which has been linked with a lower risk of cardiovascular disease.

Bananas also contain an important enzyme called bromelain, which is thought to boost the male libido. The B vitamins in bananas help increase testosterone which naturally decreases with age, so it is a boost for the older male.

Red grapes for your sperm count
Another reason why you want to keep your testosterone levels topped up? A deficiency can lead to low sperm count, a leading cause of which is excess oestrogen.

The skin of red grapes contains a nutrient called resveratrol, which is known to block the effects of oestrogen, helping to lower body fat and boosting the production of your little soldiers. Don’t mistake this for an excuse to drink copious amounts of red wine, however, as the alcohol and calories will only neutralise any of these benefits.

DHA from fish for your brain and mood
You may not experience full-blown depression, but we all suffer from anxiety or mood swings at some point in our lives, and fortunately there are foods to help us beat it. The omega-3 fatty acids in oily fish are found in high concentrations in brain tissue, and are believed to play an essential role in alleviating our mood. Experts recommend eating around 2-3 portions a week to keep your omega-3 reserves at a healthy level.

Eggs, nuts, and tofu for that extra protein.
If you work out regularly but still find it difficult to lose weight or pack on lean muscle, then chances are you are not getting enough protein in your diet. Protein is the most important building block of lean muscle, and is needed for recovery and growth — particularly after you’ve been pumping iron.

Eggs are one of the best sources; one egg white alone contains six grams of protein and zero fat (but don’t discard the yolk, which is a source of so-called ‘good’ fat). If you’re serious about getting in shape, eggs are the perfect breakfast — the protein helps get you ripped and leaves you feeling full up for hours, while the B vitamins give you the energy boost you need to get through your circuits. Tofu is a lean protein and can be added to a stir-fry so that you get the benefits of the isoflavones for your prostate health.