Foods that males should include in their diet are:
Food for Men No. 1: 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. Very good health food source.
Food for Men No. 2: Broccoli
While virtually all vegetables deserve a place on the superfoods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It’s loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane.
Food for Men No 3: Berries or Cherries
Adding berries to the diet may even help slow the decline in brain function that can occur with aging.
Large studies show the more produce you eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep your healthy.
Food for Men No 4: Red-Orange Fruit or Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun.
“Vitamin C is involved in collagen production,” says Bauer. “Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells.”
Food for Men No 5: Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk.
Foods that Women should include in their diet
Food for Women No. 1: Beets
Don’t let the color scare you: These crimson root vegetables are sweet, rich and buttery. And the nutritional value these red devils pack is so great, you should get to know them better.
Why it’s a good food for women: A 2008 American Heart Association study reported that beet (otherwise known as beetroot) juice is a superstar at bringing blood pressure down.
Food for Women No. 2: Kale
Kale is part of the broccoli, or brassica, family. So if you’re broccoli-phobic, but want to reap its benefits, learn to love these leafy greens. Not only does it do a number on cancer, it also helps the heart. A half-cup of kale juice per day jacked up helpful HDL cholesterol by 27% and lowered artery-clogging LDL in just 12 weeks.
Kale is loaded with vitamin C, which is great for your complexion, along with calcium and vitamin A, Bazilian says. Leafy greens also contain nutrients — carotenoids such as lutein and zeaxanthin – that help preserve vision and prevent eyestrain, a serious asset for those who stare at a computer screen all day.
Food for Women No. 3: Blueberries This superfruit needs no introduction. The berries are so common in the U.S., you might have grown up picking them right off bushes in your backyard. Anthocyanidins, the chemicals that give blueberries their color, have hit the spotlight for their purported health benefits. Though still being studied, plants with these super-antioxidants have anti-inflammatory powers that may lower the risk of heart disease, diabetes, arthritis and protect against mental decline, according to various studies about their nutrition value.
Food for Women No. 4: Black beans Found most often in Mexican cuisine, black beans are more popular than ever in the U.S. They’re loaded with the essential minerals, folate, magnesium and iron.
Food for Women No. 5: Quinoa Quinoa (pronounced keen-wah) is a protein-rich seed that the Incas ate to give them strength and energy. They’re tiny pellet-shaped seeds that look and taste like couscous. Quinoa contains all nine of the essential amino acids. The building blocks of protein, amino acids make up our muscles, tendons, glands and organs. Since our body can’t manufacture or store them, we need a steady source from our diet. Unlike refined carbohydrates, which are stripped of nutrients and fiber during processing, whole grains are loaded with antioxidants, vitamins and minerals. Quinoa is a good source of magnesium, which helps relax blood vessels and maintain healthy blood pressure levels. It may even be help prevent migraines.