In an ideal world, the man of the house needs to be the strongest one to lead and provide for the entire family. This, however, isn’t as easy as it should be. The responsibilities and inevitable stress and pressure that come with being a household’s father, more often than not, would take their toll on the man of the house.

With a man’s effort to love his wife and ensure the children’s protection, as well as, family’s provision, the father would oftentimes neglect his own wellbeing. It is not surprising that fathers get diagnosed with chronic medical conditions that are highly preventable through proper nutrition and more mindful lifestyle habits.

What do the men of the house like to eat? Perhaps you’d think of meat like steak or ribs, fried chicken, and eggs... Basically, animal protein. While most men won’t give up eating meat, poultry, and eggs, it is important to ensure that fathers get adequate amounts of phytonutrients or plant chemicals that will help improve their nutritional status to prevent falling ill as much as possible.

Here are some plant-based sources that are considered functional food because they have benefits beyond basic nutrition. These don’t just provide carbohydrates, protein, and fat. They also contain abundant anti-inflammatory plant nutrients and antioxidants that could help prevent the development of diseases that are common to men. These phytochemicals are not obtained from animal origin.

A man’s prostate plays a crucial role in fertility, ejaculation during sexual intercourse, and urination. Unfortunately, inflammation, infection, or worse, cancer can develop, especially if there is an inadequate intake of nutrients for prevention. Regular consumption of wholesome soy, edamame, and soy products like soymilk and tofu can provide the precious plant hormones known as phytoestrogens, specifically, isoflavones. These have a protective effect against hormone-related cancers such as prostate cancer. Having a regular supply of natural isoflavones will prevent hormonal imbalances. Furthermore, soy is a very good source of complete protein that is tantamount to eating meat but without the pro-inflammatory side effects that increase the risk for the development of cancer and other illnesses. Unlike meat and other animal sources of protein for muscle building, soy does not contain the heart-clogging cholesterol and saturated fat. Why don’t you try to substitute meat dishes with tofu and edamame dishes, or replace cow’s milk with soymilk or freeze-dried soy powder?

Fathers may be unable to tell whether they are under stress. Simply because their nervous system has already been wired to always be on alert due to the enormous responsibilities they need to face daily. This could impact their blood pressure, which could elevate without any telltale signs. Uncontrolled blood pressure can lead to a heart attack or stroke. Both of which are fatal. When it comes to keeping blood pressure at bay, the adage, “An apple a day keeps the doctor away,” can be tweaked into, “An orange a day keeps the doctor away.” Oranges and other citrus fruits contain the phytonutrient hesperidin. This plant compound can increase blood flow all over the body. Consuming two cups worth of freshly squeezed orange juice can decrease blood pressure owing to the concentration of hesperidin it contains. If you are on anti-hypertensive medications, you shouldn’t discontinue taking them without a doctor’s advice, even if you have been eating oranges every day. You can also eat fresh oranges to consume the fiber, which will help lower cholesterol and triglycerides. It will also help regulate bowel movement and feed the beneficial bacteria in your gut.

Fathers need physical strength. Therefore, bone health is important. Cocoa is an abundant source of magnesium that aids in the absorption of calcium to strengthen the bones. Magnesium is also involved in muscle contraction and relaxation. Most especially during recovery after exercising. Magnesium is best taken from wholesome sources like dark chocolate or cocoa powder. Magnesium supplements must never be taken unless prescribed by a registered nutritionist, dietitian, or physician to correct a nutrient imbalance. Taking unnecessary chemically isolated nutrients may cause more harm than good due to the concentration and their isolated form, which isn’t natural. Have a cup of pure cocoa beverage in the morning to perk you up instead of coffee. Have some dark chocolate after meals instead of a dessert. Add some cocoa powder to your oats during breakfast. Cocoa also contains the phytonutrient flavan-3-ols that help lower blood glucose, cholesterol, and triglycerides.

Fathers may always put their needs at the bottom of their list. They prioritize family, but it is important to take care of one’s health in order to be able to provide for and protect the people you hold dear. Begin with small steps of paying attention to what you eat at every meal. Are they life-giving, or are they slowly damaging your health? Life-giving food can only come from plant sources. Therefore, it is vital to ensure that you are able to intentionally consume more plant food that gives you fiber and phytochemicals, even if you still choose to eat other food like meat. Eat functional food to be able to function optimally in your role as a father.