This yellow fruit is a source of quick energy and very rich in potassium, a nutrient essential for regulating the nerves, heart rate and most importantly, blood pressure.

A diet rich in potassium and magnesium (a substance also found in bananas) can lower the risk of stroke. Bananas are also packed with vitamin B6, a vitamin that ensures a properly functioning nervous system and protein metabolism. Not a banana fan? Orange juice, milk, tomatoes and beans are also good sources of potassium on this site.

3. Oily fish

No list of superfoods is complete without the healthy fats, omega-3 fatty acids. These polyunsaturated fats are good for the heart, circulation, immune system, and reduce the risk of prostate cancer, among other things. Oily fish such as salmon, sardines, tuna, mackerel and herring are the richest sources of omega-3 fatty acids. The Nutrition Center recommends that everyone eat fish twice a week. Omega-3 fatty acids are also obtained by eating plant foods such as flaxseed, walnuts, soybean, rapeseed oil or eggs.

4. Broccoli

As a man, you can make extra use of some substances from food, such as diindolymethane (DIM). This is a vegetable substance that is found in broccoli, among others, and indirectly leads to higher testosterone activity. Broccoli also keeps your prostate in shape and helps in the prevention of cardiovascular disease and cancer. By the way, DIM is also found in other cruciferous vegetables such as cauliflower, Brussels sprouts, cabbage or pak choi.

5. Brazil nuts

These large nuts from Brazil are bursting with magnesium and selenium. These powerful antioxidants can help prevent heart disease and cancer. They also protect prostate health. Selenium also helps lower LDL (bad cholesterol) levels and reduces the frequency of blood clots. You need about 55 micrograms of selenium per day. Here you are already at with a small handful of Brazil nuts. Brazil nuts are a very concentrated source of selenium, so beware of an overdose. Selenium is also found in turkey, tuna or shellfish with these medicines.

6. Whole grains.

A high-fiber diet promotes a healthy heart, building muscle and maintaining a narrow waistline. Every extra 10 grams of fiber in the diet lowers the risk of dying from heart disease by 17% in men over 40. Purchase grain products that provide at least 3-5 grams of fiber per serving. You can find this information on the label. When consuming high fiber, make sure you drink enough water. This will prevent digestive problems.

7. Soybeans

Soy is rich in isoflavones, these substances belong to the group of phyto-estrogens. In women, this substance is used effectively for menopause symptoms. In men, isoflavones have been shown to protect the health of the prostate and reduce the risk of prostate cancer. Try to eat soy products regularly such as soy nuts, soy milk, soy cheese, vegetarian burgers, tofu or fresh soybeans.

8. Berries or cherries

The purple, blue and red colors in all types of berries and cherries are responsible for the healthy properties of these fruits. This superfruit is full of the health-promoting flavonoid, anthocyanin. Berries keep the brain healthy and can even slow down the decline in brain function that occurs with aging.

9. Plant stanols

Plant stanols occur naturally in vegetable oils, seeds, beans and nuts. Stanols have been scientifically proven to effectively reduce elevated blood cholesterol levels. Meanwhile, more and more products are enriched with plant stanols or sterol esters (cholesterol-like substances) such as margarines, milk and yogurt drinks.