Healthy Foods Men Should Eat: It is important we understands that diet is key to staying healthy, lean, and strong. For men, that means making sure you eat three well-balanced meals every day, including breakfast.
Eating a diet that’s mainly focused on meat and potatoes isn’t the best way for men to stay healthy and strong, there are some healthy foods men should eat, even though both foods can be part of a healthy diet.
Studies show that men who skip a morning meal have a 27 percent higher risk of having a heart attack or dying from heart disease than men who don’t. A healthy diet for men includes:
- At least 2 cups of fruits and 2½ cups of vegetables each day for vitamins, minerals, fiber and phytochemicals.
- Whole grains. Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
- At least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50.
- At least two to three servings of fish per week.
- Unsaturated fats such as oils, nuts and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, butter and high-fat sweets.
- 3,400 milligrams a day of potassium from fruits, vegetables, fish and dairy.
Healthy Foods Men Should Eat For Longer & Healthier Life
Here are 18 healthy foods men should eat for longer and healthier life that can help men stay healthier for longer.
1. Watermelon
Watermelon is one of the richest natural sources of L-citrulline, an amino acid that can help make your erection harder. Once it’s in the body, it converts to L-arginine, stimulating the production of nitric oxide, which increases blood flow to the penis, strengthening erections.
2. Blueberries
Whether fresh or frozen, blueberries contain potent antioxidants that help counter the DNA damage that contributes to the development of cancer. Beyond their anti-cancer potential, blueberries are also one of the best foods to eat to help preserve memory and thinking skills over time. Plus, a cup of berries supplies about 4 grams of much-needed fiber.
3. Pesto
Thanks to the pine nuts that provide its base, this sauce is rich in zinc. Men with higher levels in their system have been shown to have higher sex drives than those with lower levels. Pine nuts are also a good source of magnesium, which boosts testosterone and helps keep sperm healthy and viable, according to the International Journal of Endocrinology. We love to mix pesto with zoodles, fresh basil, chopped tomatoes and grilled chicken—super delish!
4. Salmon
The omega-3s in salmon help lower the risk of heart disease, the leading killer of American men, according to the Centers for Disease Control (CDC). Salmon and other types of seafood are also rich in lean protein. By choosing to eat seafood twice a week, you’re not only scoring beneficial omega-3s, iron and zinc, but also limiting other types of less healthful protein, like red meat and processed meats, that guys often go for.
5. Cherries
Cherries are rich in anthocyanins, artery-clearing plant chemicals that keep them open for business. Not only does that help you stay healthy, it has a direct effect on blood flow below the belt, too. So make them a regular snack: One cup clocks in at fewer than 100 calories and boasts B vitamins, cancer-fighting flavonoids and three grams of satiating fiber. Looking for even more belly-filling healthy eats? Check out these delicious high fiber foods!
6. Spinach
All leafy greens are good for you, but spinach has a milder flavor than a lot of other greens, which may make it more appealing to men who don’t like strong or bitter tastes. Spinach is rich in carotenoids, including beta-carotene, lutein and zeaxanthin. Lab studies suggest these compounds might deter cancer from developing and progressing. Lutein and zeaxanthin also play a part in protecting your vision from blue light — the type of light emitted from digital devices like your mobile phone and tablet. Plus, in a study among older adults, the participants who ate one serving of spinach (or any leafy green) per day showed less cognitive decline than those who shunned greens — their cognitive abilities were similar to those of folks 11 years younger than them.
7. Potatoes
Potatoes—whether they’re the white or the sweet variety—are a great source of potassium. This nutrient boosts circulation, which keeps blood flowing where it needs to go and boosts your bedroom pleasure. It also counteracts salt-related bloating and helps you look better.
8. Nuts
Adding a couple of handfuls of nuts to your daily diet may help improve your sex life, according to Spanish researchers. In the study, nut eaters reported better orgasms and stronger sexual drive compared to those following the typical American diet, which is much lower in nuts. Other research found that nuts improve sperm quality, which may lead to better fertility. In both cases, the type of healthy fat and high antioxidant levels in nuts are thought to provide these benefits.
9. Carrots
A study published in Fertility and Sterility that analyzed the effect of various fruit and vegetables on sperm quality discovered that carrots had the best all-around results on sperm count and motility, which is the ability of your sperm to swim towards an egg. Men who ate the most carrots saw improved sperm performance by 6.5 to 8 percent. The Harvard researchers attribute the boost to carotenoids, powerful antioxidative compounds in carrots that help the body make vitamin A.
10. Avocado
Despite being high in fat and calories, avocados may help you manage your weight over time. According to a recent study, avocado eaters who were normal weight to begin with gained significantly less weight over an 11-year period compared with those who avoided avocados. The healthy fat and fiber in avocados makes them a filling addition to a meal, and other research suggests meals rich in avocado help curb your desire to eat and might blunt post-meal insulin levels, which could translate to better blood sugar control.
11. Beans & Legumes
Unlike animal sources of protein, beans and legumes are free of unhealthy fats. That might be the very reason one study found that people who consumed legumes at least four times a week had a 22 percent lower risk of heart disease compared with those who consumed them less than once a week. (If they were eating more beans, that likely meant they were eating less meat.)
12. Edamame
Prostate cancer is the second most diagnosed cancer among men, and a recent meta-analysis found that soy foods, like edamame, may lower your risk of getting this disease. A cup of edamame in the pod supplies 11 grams of protein, 5 grams of fiber and numerous other nutrients, including magnesium, folate, iron and potassium.
13. Mushrooms
Not only are mushrooms super low-cal, they’re a good source of with potassium, a nutrient that can help lower blood pressure and offset the negative effects of excess sodium.
14. Plain Greek yogurt
A study that tracked over 180,000 people over the course of 20 to 30 years found that those who were regular yogurt eaters had a 16% lower risk of high blood pressure compared to those choosing to eat yogurt less than once a month. When yogurt was included in a DASH dietary pattern, which encourages a healthy intake of fruits and veggies, along with whole grains, participants experienced a 30% lower risk of high blood pressure. It should be noted that in the study, yogurt eaters had healthier diets in general, with less red and processed meats and sugary beverages, but since yogurt is rich in blood pressure lowering nutrients, like calcium, researchers suggest it likely provides added benefits.
15. Olive Oil
The world’s first Olympians circa 776 BC were rewarded jugs of olive oil for their athletic feats. And today’s health experts consider regular intake of the “liquid gold” equally valuable. Regular intake of virgin olive oil—a healthy fat characteristic of the Mediterranean diet—is associated with low incidences of cancer, heart disease, and other obesity-related problems as well as a lower risk of stroke.
16. Brown Rice
According to an Archives of Internal Medicine report, choosing brown rice over white may help reduce the risk of type 2 diabetes—likely because the fiber helps ward off blood sugar spikes and surges of hunger.
17. Broccoli
Broccoli is packed with sulforaphane, a compound that wards off inflammation, improves blood sugar control, and protects blood vessels from the cardiovascular damage that’s often a consequence of diabetes. Add it to omelets, stir-frys and pasta dishes.
18. Guava
Get this: Studies suggest that those with high levels of vitamin C in their systems may also have the lowest incidence of diabetes. But before you reach for that orange to stay healthy, consider this: Guava provides 600 percent of the day’s vitamin C in just one cup! A small round orange, on the other hand, packs just 85 percent. Although the tropical fruit packs 4 grams of protein per cup, it’s best to pair guava with an additional source of protein—like nuts or a low-fat cheese stick—to ensure blood sugar levels remain even keel. For more superfoods that can improve your health and help you slim down, check out these weight loss superfoods.
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