Men's health magazines may jest that vegetables and fruits are for girls but anyone who has done any research will know that men who want to be fit and healthy include them in their diet.

Here are some of the most beneficial and why :

Oats, oat bran, flaxseeds, apples and pears contain the soluble fibre pectin that helps control blood sugar levels improving energy, concentration, memory, irritability and anxiety. Also beneficial for digestive health soluble fibre is protective against IBS and IBD and by helping remove excess cholesterol from the colon they protect the cardiovascular system.

Roquette, beetroot and spinach increase nitric oxide levels in the blood which speeds up the delivery of oxygen and nutrients to the muscles improving sports performance. 
Nitric oxide is beneficial for cardiovascular health because it lowers blood pressure

Tomatoes are rich in the antioxidant lycopene shown to protect the prostate.

Seeds ( flax, chia, sunflower and pumpkin) provide protein and anti- inflammatory omega 3 oils used in the body in synovial fluid to lubricate joints, retain moisture in the skin, thin the blood and improve mood and memory. They also boost serotonin improving anxiety and depression.

Pomegranates contain three types of antioxidant polyphenols in significant amounts. This antioxidant activity is known to inhibit cell proliferation and invasion, and promote apoptosis (cell death) in various cancer cells. Pomegranates may help reduce joint pain and decrease inflammation in arthritis sufferers

Cherries and Berries contain anthocyanin flavonoids that help with muscle damage and pain as they reduce the levels of inflammatory markers, like C-reactive protein, in the bloodstream. Cherries are especially protective against gout.

Broccoli, cabbage, collards, and kale ( cruciferous vegetables) contain precursors of
sulforaphane that prevents certain enzymes from activating cancer-causing agents in the body and increases the body's production of other enzymes that clean carcinogens out of the system before they can damage cells.