We are what we eat. Food for men can essentially be different from women. We don’t need to compromise on the food we should eat to keep ourselves healthy.
Food For Men
We are all human, but men and women carry different health risks, which means that eating whatever your partner is having won’t necessarily cut it. To keep the doctor visits at a minimum count and keep all those gender-specific health risks at bay, it’s important to eat the foods that have been shown to help men remain healthy, lean, and strong. So here is few kind of food for men that all men should have in their diet.
1. Wild Salmon
We are what we eat. Food for men can essentially be different from women. We don’t need to compromise on the food we should eat to keep ourselves healthy. Salmon contains more than a day’s worth of vitamin D in just one serving, eating wild-caught salmon helps maintain optimal health in a variety of ways. This is important, as vitamin D deficiency is been linked to everything from cancer to multiple sclerosis to rheumatoid arthritis and heart disease.
Walnuts are a natural source of omega-3 fatty acids that, along with other polyunsaturated fatty acids, are needed for sperm to mature and work properly.They are the only tree nut largely made up of PUFAs, with one ounce making up 72 percent of the fat content of the nut.The study, published in the journal Heliyon, claims that two and a half ounces of the nut should be eaten daily for the best effect.
Avocados serve up a variety of vitamins a whopping 20 to be exact.They’re also an excellent source of healthy fats (monounsaturated and omega-3s), which help the body absorb fat-soluble vitamins (like A, D, E) and carotenoids, a type of antioxidant. Avocados contain phytosterols, too, which have anti-inflammatory properties and help keep cholesterol levels and heart disease risk in check.One-quarter of an avocado only has about 80 calories and 7g of fat, but very little saturated fat so that fat’s whole to your body’s benefit. It is essential in food for men.
It has only been in recent years that scientists have confirmed what ancient cultures have already known for centuries: that mushrooms contain within them some of the most potent medicines available in the natural world.Their cellular constituents can impact the quality of human health profoundly. These agents of health and healing are extraordinarily low in toxicity, even at high doses. This is not the case with most pharmaceutical drugs.
Medicinal mushrooms are excellent for specific clinical conditions linked with masculine low libido, erectile dysfunction, impotence, and virility: high blood pressure, heart disease, diabetes, stress, and cholesterol. These medical conditions in men, apart from being potentially life-threatening, contribute significantly to low libido, erectile dysfunction, impotence and prostate problems. Therefore it should be a must in food for men.
5. Flax Seeds
Nutty and crunchy, flax seeds add more to your diet than just flavor and texture. A nutritional powerhouse, these tiny seeds are rich in fiber, essential omega-3 fatty acids, and lignans. They’re good for the heart and help lower risk of certain types of cancer in men and women.
High cholesterol increases the risk of heart disease, and men tend to have higher numbers than women, according to the Centers for Disease Control and Prevention. The lignans, which are phytoestrogens, in flaxseeds may help lower total cholesterol and LDL cholesterol.
Chronic low-grade inflammation increases the risk of atherosclerosis, which may lead to heart attack or stroke, and is another heart disease risk factor. The death rate from heart disease in men is 1.5 times greater than in women, according to the Palo Alto Medical Foundation. Including flaxseeds in their diet to reduce inflammation may help lower the risk of heart disease.
Watermelon is an excellent source of potassium, vitamins C and A, and contains a high concentration of beta-carotene. Red watermelon rind also contains the Phyto-nutrient citrulline, which has health benefits such as increased blood flow throughout the body. The inside of a watermelon is about 92 percent water. The remaining 8 percent has the highest concentration of lycopene found in any fresh fruit or vegetable. The health benefits of watermelon are abundant, especially for men.
Watermelon rind contains a high concentration of a Phyto-nutrient called citrulline. One benefit is the ability to relax the blood vessels, much like drugs used to treat erectile dysfunction. When ingested, citrulline boosts nitric oxide levels, which relaxes blood vessels to increase blood flow throughout the body. While the cause of erectile dysfunction can involve a variety of psychological and physiological issues, an increase in blood flow can help in mild cases.
The tangy, sweet pomegranate is tasty as a snack, or it can be sprinkled on salads and added to other dishes. You can get pomegranate juice year-round when fresh fruit is not available.
Even beyond its nutritional benefits, this fruit is legendary. In India, it is used in ancient Ayurvedic medicine and traditional remedies. Many world religions feature verses and imagery relating to the pomegranate. It is a symbol of life and death, birth, and eternal life, fertility, and marriage, as well as abundance and prosperity.
There is scientific evidence behind the reason pomegranates are a symbol of fertility. One study found that men who had mild to moderate erectile dysfunction experienced improvement after drinking pomegranate juice. Other studies on animals found the antioxidants in pomegranates improves erectile function over long-term use.
Adults with high blood pressure who drink 1.7 ounces of pomegranate juice every day can lower their systolic blood pressure by up to 5 percent. Several studies also show that pomegranate juice is useful in lowering LDL (bad) cholesterol levels and for preventing the buildup of plaque in arteries.
Pomegranate seed oil is associated with improving insulin sensitivity, according to a study on animals that suggests that it could reduce the risk of type 2 diabetes. It can also improve health for diabetic patients by reducing their risk for developing atherosclerosis.
8. Brazil Nuts
The increasing popularity and health benefits of Brazil nuts may lead to these nuts becoming a daily snack for many men.Brazil nuts are not only packed full of vitamins, minerals and rich in protein content, they also boast the highest dietary source of selenium.Selenium is a mineral not found in many foods and has been linked to improved sexual performance among men. It is an important food for men.
Five Reasons men should eat Brazil nuts every day:
a. Increases Natural Testosterone Levels
b. Improves sperm motility and reduces infertility (among men)
c. Essential micronutrient for male reproductive system (testes)
d. Excellent source of omega-6 fatty acids, and
e. Nutrient dense food containing many essential nutrients and vitamins
In addition to being very healthy for the male reproductive system, Brazil nuts are also 18% protein and 69% fat, of which a high percentage is of healthy omega-6 fatty acids.Brazil nuts are also a good source of vitamins and minerals including, vitamin E, magnesium, and manganese.
Broccoli is loaded with nutrients and makes a great addition to any meal. One-half cup of cooked broccoli has 27 calories, 0.3 grams of fat and no cholesterol. For this reason, it is a healthy food for men, especially those who are trying to lose weight.
Broccoli is also a good source of several important minerals for men’s health. A half cup of cooked broccoli has 228.5 milligrams of potassium, which is 6.5 percent of a typical man’s recommended daily potassium intake; 52.3 milligrams of phosphorus, which is about 5 percent of the recommended intake; and 31.2 milligrams of calcium, which is about 3 percent of the recommended intake.
Eggs are the classic food for men. Traditionally men have eaten eggs daily and touted the many health benefits. Some of the most virile men in recorded history attributed their health to regularly eating eggs. And yet, in recent times, many of them have been scared away from eggs, the traditional superfood.
Eggs are one of the few foods that provide large amounts of a nutrient called choline. Choline is something that most men do not eat enough of. And that’s bad news for the liver.Studies show that people with the nonalcoholic fatty liver disease are severely deficient in choline. Not only that but feeding those people choline can reverse the disease. Choline plays many important roles in maintaining liver health. And to keep your liver healthy, eggs are one of your best allies.
Eggs are one of the most concentrated forms of nutrition known. Not only do eggs contain healthy cholesterol, choline, and optimal protein, but they are jam-packed with other important nutrients.Eggs also provide zinc in modest amounts. As you probably know, men have a higher requirement for zinc than women because zinc is important for male health. Zinc is concentrated in testicles and is essential for testosterone production.
Eggs also are good sources of important fat-soluble vitamins A, D, K, and E, all of which many people don’t eat enough of. And eggs are a great source of many healthy B vitamins that help with energy production in the body.
They are considered as a great source of antioxidants and vitamin C, tomatoes will help you fight free radicals that cause cancer. Lycopene in tomatoes has the function of preventing cancer. There are two elements in tomatoes including chlorogenic acid and coumaric acid that can help you reduce defects of carcinogen in smoke and help you go far away from lung cancer.
If you really want to avoid inflammation, keep drinking a glass of tomato juice per day. Tomatoes not only help you prevent other harmful diseases such as cancer, heart disease, digestion problems, but they also help you fight inflammation in your body due to different dangerous conditions.
Tomatoes include vitamin K, which has a main role in clotting blood and strengthening your bones. According to a report from Boston University, vitamin K deficiency will increase knee osteoarthritis and hand prevalence.
12. Red Meat
Eating red meat has been discouraged because many cuts are high in cholesterol and saturated fat. Rather red meat has a place in a healthy diet as long as you choose the right cuts of beef. Eye round roast and steak, round steak, sirloin tip roast and 95 percent ground meat all offer healthy options or choose bison for lean red meat. Adding one or two servings of fresh or organic lean red meat to your weekly diet will supply your body with many vital nutrients.
A 3-oz. serving of red meat supplies about half the protein an average adult needs in a daily diet. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness. Protein has also been linked to weight loss since it satisfies hunger and keeps your satisfied for hours following your meal.
Lean red meat is a natural source of many B vitamins. Eating foods that contain naturally occurring B vitamins is important because it helps promote a healthy body.