What Foods Improve Men's Health?
All can benefit from a balanced diet. But these healthy foods for men that can take health to the next level!
Men’s health is supported by including a variety of nutritious food sources. This often includes foods rich in protein, fiber, and healthy fats.
However, these healthy foods for men that can take health to the next level!
Foods to Boost Men’s Health
From meat protein sources to high-fiber plants, men can truly benefit from these foods.
Starting the day with breakfast is a great way to energize and fuel the body. And overnight oats make for a convenient, nutritious breakfast.
Oats are rich in dietary fiber, which helps lower bad cholesterol and improve digestion health. A high-fiber diet may lead to healthy testosterone levels. The recommended daily intake of fiber for men is 38 grams of fiber.
Oats and other whole grains are rich suppliers of magnesium, which may positively influence testosterone and other anabolic hormones. Iron, plant-based protein, and some B vitamins are other nutrients oats offer.
Dairy milk and products are rich in calcium, a mineral vital for keeping bones strong. And men, especially with age, need to ensure adequate intake of calcium to support bone health.
Milk is often fortified with vitamin D, a nutrient essential for bone health, and provides 8 grams of protein per cup. It also offers phosphorus, iodine, and vitamins B6 and B12. Some studies have linked vitamin B12 deficiency with erectile dysfunction.
Oysters are packed with zinc, a vital mineral for testosterone production and sperm counts. Zinc is also a mineral imperative for skin cell formation and proper wound healing.
Oysters also offer protein, vitamin D, iron, vitamin B12, and other valuable nutrients.
Fatty fish are an excellent source of omega-3 fatty acids, a type of healthy fat with anti-inflammatory properties. Omega-3s support heart health and protect from inflammation.
Fatty fish provide protein, zinc, and vitamin D as well. If not keen on fish, flaxseed, canola oil, and various nuts and seeds are likewise good sources of omega-3s.
Lean Red Meat
Red meat often gets a bad reputation, particularly related to speculated risks of heart disease. But choosing lean cuts offers men many health benefits.
First off, lean red meat is rich in protein and essential amino acids, which help preserve and grow muscle. This particularly serves true when combined with resistance training.
Choosing grass-fed over grain-fed can also offer additional benefits. Studies show grass-fed beef supplies more omega-3 fatty acids with reduced overall saturated fat. Grass-fed beef is also a rich source of protein, zinc, iron, and vitamins A and E.
Eggs and the cholesterol they contain were discouraged not terribly long ago. But fast forward to today, blood cholesterol is mostly impacted by saturated fat and sugar intake.
Skimping out on eggs means skimping out on a number of nutrients. In fact, eggs are considered the least inexpensive source of high-quality protein that money can buy. The yolks are one of the very few food sources naturally supplying vitamin D, too.
Eggs are also a valuable source of choline, the antioxidants lutein and zeaxanthin, selenium, phosphorus, and some B vitamins.
Especially if avoiding or reducing animal meat intake, beans are a great plant-based protein source to include. They are also rich in dietary fiber, copper, iron, potassium, phosphorus, and other beneficial nutrients.
Beans are cost-friendly and extremely versatile, as they can be thrown into salad, soup, chili, and casseroles. Just be sure to rinse canned beans prior to using to reduce the sodium content.
Yogurt offers probiotics, live microorganisms that balance the microbiome. The bacteria are mostly recognized for digestive and immune support, though they may assist in weight loss as well.
Choose plain Greek yogurt for added protein and reduced sugar content. Offer natural sweetness and fiber by layering yogurt with fresh fruit.
Tart Cherry Juice
Regular exercise is essential for overall health but so is the need for rest and recovery.
Tart cherries offer powerful antioxidant and anti-inflammatory properties that may be able to treat and prevent sore muscles. Research in the Journal of the International Society of Sports Nutrition found ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain.
Tart cherries are also chock full of valuable minerals, including copper, manganese, and potassium. Vitamins A, C, and K are present it the cherries as well.
Brazil nuts are the richest food source of selenium and supply well over the daily recommended intake of the mineral. Men should consume 55 micrograms of selenium daily, and brazil nuts supply 1275 mcg per ½ cup!
Selenium plays critical roles in reproduction, thyroid function, and DNA synthesis. The mineral may also protect from cell damage and reduce the risks of heart disease, prostate cancer, and infertility.
Brazil nuts also supply monounsaturated fat, protein, and zinc, magnesium, calcium, vitamin E, and some B vitamins.
Bananas are notorious for their potassium contant, which is an extremely important mineral and electrolyte. Potassium works with sodium, another critical electrolyte, inside the body’s cells to create nerve impulses, muscle contractions, and heart function.
Adequate potassium may decrease the risk of certain chronic diseases, including stroke, osteoporosis, and kidney stones. Potassium also proves to lower higher blood pressure, also known as hypertension.
Noshing on bananas may also relieve hangovers if happy hour got too happy. They do so by providing carbs to stabilize blood sugars and replenishing lost electrolytes.
Blueberries and other berries are naturally low in calories and packed with antioxidants.
Blueberries contain the antioxidant anthocyanin, which is the pigment responsible for red, purple, and blue crops. The pigment may inhibit the development or progression of skin cancer by protecting from sun damage.
The gallic acid sourced from blueberries may also help prevent premature skin aging.
Popeye truly was on something when electing spinach as his food of choice. Those leafy greens are packed to the brim with nutrients, including iron, calcium, folate, and vitamin C.
Spinach is also extremely versatile in the kicken. Mix spinach into a salad, saute with garlic and olive oil, and blend and hide in smoothies and sauces.
Tomatoes and related products are rich in lycopene, a pigment that delivers powerful antioxidant properties.
Lycopene may protect from skin damage, heart disease, and numerous cancer types, including prostate cancer. It may improve erectile dysfunction, too.
Tomatoes are packed with potassium, vitamin C, vitamin K, and folate as well.
Carrots are known for their vitamin A content, which supports A and skin health. But the starchy veggie is also rich in other nutrients such as fiber, potassium, and vitamin K.
Additional health benefits of carrots include blood sugar control and improved digestion. They can augment heart health, too, by lowering cholesterol.
Fruits are mostly known for their natural sweetness and carb content. However, avocados are an exception to that rule.
Interestingly, avocados are packed with monounsaturated fat, a healthy fat known for its cardio-protective properties. The fat may also improve insulin levels and control blood sugar levels.
Avocados are excellent sources of fiber, potassium, folate, copper, and vitamins B6, C, E, and K.
Like avocados, olive oil is rich in monounsaturated fats. And especially when swapping out butter and margarine, olive oil has shown to be highly beneficial to heart health.
Adding olive oil to meals may reduce after meal blood sugar levels, too.
Dark chocolate and cocoa contain both saturated and monounsaturated fats. They also supply healthy dose of various vitamins, minerals, powerful antioxidants.
The nutrients from dark chocolate may protect against heart disease and stroke. Boosted memory, cognition, and overall mental health may also benefit.
But to keep sugar in check, use cocoa powder in cooking and look for dark chocolate products with minimal added sugars.
Ginger offers a pungent and spicy flavor to a variety of foods. It can offer several benefits to men’s health.
Some research suggests ginger can help increase testosterone levels. Ginger can treat an upset stomach, nausea, vomiting, and digestion as well. It may also ease pain related to headaches and various forms of arthritis.