- One of the best sources of lycopene, a bright red pigment that packs a powerful antioxidant punch with cancer fighting properties, and that has a special affinity with the prostate
- Most concentrated and absorbable in cooked forms, this can be enjoyed by consuming recipes containing tomato paste, tinned, or oven roasted tomatoes
- Also found in watermelon, red grapefruit and papaya
- Naturally high in the mineral selenium, a powerful antioxidant that may help prevent cancer and heart disease, and studies have shown may protect prostate health
- Packed full of good monounsaturated fats, these nuts may help reduce cholesterol and triglyceride levels, as well as having heart protective properties and reduce the risk of diabetes
- If nuts are not his thing, Dad can get his selenium intake from turkey, tuna or shellfish
- Just two or three oysters deliver the daily dose of zinc to meet men’s requirements and ensure optimal functioning of the male reproductive system
- Adequate intake of zinc may help levels of testosterone and sperm counts to improve – a reason why oysters are often called the ‘food of love’. Great for Dads or Dads-to-be!
- Dad not a fan of shellfish? Lean beef, pork or legumes intake can meet his daily zinc requirements
- A powerhouse of nutrients, this vegetable truly deserves super food rating due to its rich source of iron, potassium, calcium, magnesium, vitamin C, betacarotene, folate and fibre
- A member of the cruciferous family, broccoli may be helpful in the prevention of cancer due to a phytochemical called sulforaphane, which may have anticancer properties - especially regarding the prostate, bladder and colon
- Optimises liver detoxification of toxins like BPA and heavy metals, along with lowering risk of obesity, heart disease, cognitive decline and depression
- Dad doesn't care for broccoli? Choose other cruciferous choices like cabbage, bok choy, cabbage, cauliflower, or Brussels sprouts in stir-fries, slaws, roasts or steams
- Nutrient powerhouses that help combat the effects of ageing and oxidation from free radicals. As we age, free radicals contribute to cellular damage and decline; berries contain phytochemicals antioxidants to help reduce the signs of premature ageing
- Full of fibre, vitamins and minerals to help prevent cognitive and memory decline, eat a handful a day to ensure fast thinking and a clear memory
- Enjoy them raw, stirred through porridge or cereal, or blitzed in a smoothie. Not a blueberry fan? Cranberries, blackberries, raspberries and pomegranates all share similar health boosting properties
- Full of complex carbohydrates and a good source of protein, a bowl of whole oats can be an excellent start to the day to provide slow and sustained energy release
- Rich in soluble fibre to help to lower cholesterol levels and reduce weight gain
- Avoid quick oats or single serve convenience packs that are high in sugar and additives, soak whole oats overnight for a quick and easy meal that can be topped up with more super-foods for extra oomph!
- A perfectly packed protein source with the highest nutritional quality protein of all food sources – containing all the nutrients for muscle growth and strength, eggs are an exceptional source of sustained energy to start the day
- An excellent source of choline, a nutrient required for optimal memory and brain function
- Studies show that starting the day with eggs results in better weight management and energy levels...with little to no effect on cholesterol levels!
Oily fish / wild salmon
- Packed with omega-3 fats that have heart protective properties, help lower cholesterol and triglycerides, and reduce risk of heart disease by keeping arteries flexible and free of blockages
- Omega 3 fatty acids not only benefit memory and brain function, but also possess potent anti-inflammatory actions that can help reduce symptoms of arthritis and other inflammatory conditions
- Always select wild salmon over farmed– it’s higher in Omega-3 and free of unwanted toxins and contamination. That includes Scandinavian, Scottish or Canadian salmon.
- Fatty fish such as salmon, sardines, tuna, mackerel and herring are the richest sources of omega-3 fatty acids, whilst plant foods sources include flaxseed and walnuts