7 Foods Doctors Eat To Stay Healthy

  • 1. Oysters
    1 / 7 1. Oysters

    Yes, oysters. These briny bivalves outmatch all other foods when it comes to zinc content. “Zinc plays a role in enzyme activity and protein synthesis and is key for immune health,” says Alicia Anskis, clinical dietitian at Massachusetts General Hospital.

    Related: 7 Must-Try Dishes In Singapore

    Plus, studies suggest a link between zinc deficiency and decreased testosterone. Oysters are also loaded with iron and vitamin B12, both of which support blood circulation and energy metabolism.

    Try to work oysters into your rotation of two to three servings of seafood a week.

    Try ‘Em 

    If you can find fresh oysters, shuck ‘em and slurp. Or buy canned, smoked, bacony-tasting oysters (they’re in the tuna aisle). Pop them on crackers and add goat cheese.

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  • 2. Something Blue Or Purple
    2 / 7 2. Something Blue Or Purple

    Dr. Stephen Kopecky, cardiologist and professor of medicine at Mayo Clinic, came up with this one, and he’s not talking about blue M&Ms.

    He means produce like blueberries, grapes, eggplant (with the skin), and red cabbage.

    The pigmentation signals the presence of anthocyanins, a group of antioxidants that battle inflammation. Eat these to lower your risk of inflammation-related illnesses like heart disease, diabetes, and cancer.

    Try It 

    In a medium bowl, mash a handful of blueberries with a little salt and chopped basil; add a splash of balsamic. (You can add fresh minced chiles too.) Spoon this slightly sweet sauce on top of broiled salmon or roast chicken.

    Related: The 10 Best Power Foods For Men

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  • 3. Eggs
    3 / 7 3. Eggs

    We’re talking whole eggs, not just whites. Yolks have compounds that keep your eyes, brain, and bones healthy.

    Research now confirms that they won’t spike your cholesterol, says Anskis. Eggs also have the highest “biological value” of any protein source.

    Translation: Your body can absorb more of the protein for greater muscle-building benefits.

    Related: 9 Reasons Eggs Are Superfoods For Men

    Try ‘Em 

    For a no-heat lunch, try curried egg salad with greens: Mix 8 chopped hard-boiled eggs with 1 Tbsp Greek yogurt, ½ Tbsp curry powder, some chopped parsley, and salt to taste.

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  • 4. Olive Oil
    4 / 7 4. Olive Oil

    “Your primary fat should be olive oil,” Dr. Kopecky says.

    Researchers credit a potent polyphenol called oleocanthal for fighting everything from Alzheimer’s to some cancers.

    Consider your supplier too. “I only buy extra virgin olive oil and get it at box stores that have a high turnover,” Dr. Kopecky says. “If it sits for a long time, it loses some of its benefits.”

    Try It 

    Extra virgin olive oil is best used for lowertemp cooking. At higher temperatures, beneficial compounds break down and the taste suffers. So use it to saute or as a finisher for soups or salads.

    Related: 4 Foods You Should Eat To Lower Your Cholesterol

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  • 5. Oats
    5 / 7 5. Oats

    “All whole grains are good, but oats are probably the easiest to add to your diet since they’re not hard to cook,” Anskis says.

    Two cups of oatmeal has 8 grams of fiber; that’s about half what the average person eats daily.

    That’s not close to the 38 grams you need to drop your risk of heart disease, stroke, hypertension, and diabetes, so eat fiber from produce too.

    Related: Coffee Oatmeal Bites Recipe

    Try ‘Em 

    You don’t always have to go sweet with oats; their sturdy texture can also support savory flavors. Add salmon and avocado, or mix in mushrooms and greens sauteed in garlic.

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  • 6. Beans
    6 / 7 6. Beans

    Two things in life are guaranteed to break your heart: high school crushes and not eating beans.

    In a 2014 study, people who ate 2/3 cup a day of legumes, such as peas, beans, and lentils, reduced their LDL (bad) cholesterol by 5 percent.

    Have a half-cup serving of beans at least three or four times a week. Black, white, red, pinto, navy—your body doesn’t care.

    Try ‘Em 

    Toss a rinsed can of chickpeas with olive oil, a little garlic powder, smoked paprika, and salt. Roast at 400°F for 30 to 40 minutes, tossing halfway. It’s a crunchy, smoky snack.

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  • 7. Walnuts
    7 / 7 7. Walnuts

    All nuts contain hearthealthy good fats, but three of our experts singled out walnuts as nutritional champs.

    They’re packed with omega-3 fatty acids, says Jim White, spokesman for the Academy of Nutrition and Dietetics, which may also strengthen your sperm.

    In a Biology of Reproduction study, the swimmers of men who ate about 2/3 cup of walnuts a day showed improved motility, vitality, and shape.

    Try ‘Em 

    Mellow out their flavor by blending walnuts into a shake, dropping them into a soup, scattering a few atop a salad, or crushing them to use in a breading for fish or chicken.

    Words by Brittany Risher

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