While the ideal nutrition for all men and women is more or less same, women may need more iron intake (to compensate blood loss via menstruation) and men who lead an active stressful life may need for nutrients to compensate for the resulting high blood pressure, bad nutrition arising from irregular and bad eating habits etc.
1. Good oils: Avocado oil, extra virgin olive oil
2. Good fruits: Apples, oranges, grapefruit, avocado, blueberries, banana (for potassium), raisins, pomegranates (helpful in dealing with high blood pressure) etc.
3. Good vegetables (green or orange): Broccoli, Brussels sprouts, cauliflower, yams, tomatoes, garlic (heart-friendly, helps bring down cholesterol levels) etc.
4. Good egg, fish (ones rich in omega 3 fatty acids) and lean meat: Eggs help hair growth. Also wild (not farmed) fish such as salon, tuna, sardines, lean meat, chicken breast, liver, oysters (rich in zinc - useful for healthy testosterone levels and sperm production) etc
5. Good (tree) nuts and seeds: Almonds, walnuts, chia seeds (very protein and anti oxidant rich), pumpkin seeds (zinc and magnesium) etc.
6. Good grains and cereals: Whole grains (gluten free) such as oat bran, brown rice etc.
7. Good drinks and sweets: Green tea, soy milk, (unprocessed) dark chocolate, red wine (moderate amounts), greek yoghurt (proteins and probiotics) etc.
8. Good herbs and spices: Ginger helps improve blood flow and improve artery health. Chilli peppers help burn fat.