Three health experts have compiled a list of 10 foods that are beneficial to men. Because men are different from women, men need nutrients that can help them maintain muscle mass and prevent prostate cancer. Christine Gerbstadt, MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men.

“Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases,” says Gerbstadt, a Florida-based doctor and spokeswoman for the American Dietetic Association.

In addition to these foods, men have to live a healthy lifestyle. One that includes not smoking and getting regular physical activity.

“It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients,” says Joy Bauer, MS, RD, author of Joy Bauer’s Food Cures and TODAY show nutrition expert.

Still, adding nutrient-rich super foods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men’s nutrition a boost, says Dave Grotto, RD, author of 101 Foods That Could Save Your Life.