Superfoods for men are foods that help maintain their musculature, protect against prostate and bladder cancer, fight heart disease and help normal functioning of the reproductive system. Following is a list of top 10 healthiest superfoods for men. Apart from immunity building, this list also contains foods that aid weight loss and build muscle by improving testosterone levels and providing necessary proteins and amino acids.
Oysters may be small in size, but they are men’s health super foods that contain good amounts of the essential mineral zinc which helps maintain sperm count. Eating a couple of oysters a day is enough to improve testosterone levels and keep the sperm counts normal. Optimum testosterone levels also aid muscle building.
Avocadoes provide required amount of Omega-3 fatty acids and help reduce the amount of LDL (cholesterol of the bad kind). They also contain good amount of folic acid that aids immunity and also keeps the blood flow normal (no clogging in the veins). Essentially, avocadoes are healthiest super foods for men that prevent heart disease along with improved levels of immunity. 2 quarter-cup servings of avocado a week is sufficient for an average American man.
3. Nuts, especially walnuts
Nuts contain high levels of protein, omega-3 fatty acids, and anti-inflammatory properties. Most nuts contain a combination of 2 out of the 3. Walnuts however, contain all three properties and are one of the healthiest foods for men. A small serving of 6 to 7 nuts is sufficient for the entire day’s requirement. Eat walnuts or other nuts after a workout as a protein replacement and reinforcement or as an elevens snack to keep healthy and fit.
Tomatoes contain lycopene which, when cooked in healthy fats like olive oil or coconut oil, can prevent prostate cancer. Growing percentage of American men is susceptible to prostate cancer owing to different reasons. Consume tomatoes at least 3 times a week to reduce the risk significantly. Most super foods for men aren’t exotic. They are found right in our shopping basket; we only have to prep them right as in the case of this superfood-tomato.
5. Lean red meat (grass fed)
Lean cuts of red meat is a great source of protein and muscle building amino acids that qualifies to be one of the top 10 super foods for men. This grass fed super foods for men to aid weight loss contain amino acids that with the help of a little exercise convert fat into muscle.
6. Dark Chocolate
Dark chocolate had always been known to be a laxative and helped keep digestive system in order even when men refused to eat sufficient fruits and vegetables for fiber. But dark chocolate turns out to be one of the healthiest foods for men as well as women. It contains flavanols that help blood circulation and keep the LDL cholesterol in check. It also helps maintain optimum blood pressure. 80% of American men under 55 are hypertensive as against 30% of women under 55.
7. Wild salmon and small oily ocean fish
The special fats present in small ocean oily fish and wild large fatty fish like salmon (against the farmed ones most of which contain risky amount of toxins) help protect the heart and are a great men’s health super foods.
8. Greens and other vegetables
Different colored vegetables found in the US are the healthiest foods for men. Often, when we use the term super foods, we look for exotic ingredients, fruits and vegetables. But fresh produce of fruits and vegetables that are available in our farmer’s markets are important super foods for men to aid weight loss and keep them healthy and fit. Consume 5 servings for fruits and vegetables every single day and ensure 1 out of the 5 servings is greens and dark leafy greens like broccoli, spinach, leaks and celery. Herbs are green too and have high nutritional values along with anti-oxidants. But herbs are best consumed in moderation.
Eat 2 eggs for breakfast everyday unless you already have high cholesterol in which case you should consult your doctor. The best way to eat eggs is to soft boil them. A tastier option would be fried eggs but instead of using bacon fat, fry them in little amount of olive oil and season them with herbs instead of copious amounts of salt. Eggs are the best superfoods for men as well as women which source protein, iron and a vitamin called lutein for better vision. Eggs also take a long time to metabolize and cravings for salty and sweet foods reduce over a period of time if you consume eggs daily.
10. Live Yogurt
Why isn’t yogurt at the head of the list of top 10 healthiest foods for men? It is because, all said and done, unless the digestive system is well taken care of, no amount of superfoods will metabolize the way they are supposed to. So, what better way to help you remember this calcium rich, probiotic super food than list it at the end and keep it fresh in your memory! Yogurt not only has good amount of calcium, it is also not highly processed like cheese which are so high in salt. It also contains many probiotic (gut friendly bacteria) that condition the stomach and intestines and help better absorption of nutrients. Although you might find other sources of probiotic bacteria, live yogurt is the easiest to procure and tastiest to consume. Make sure to read the label and buy live yogurt.
Have a great start to a new year by making little changes in your diet by including these 10 superfoods for men and staying healthy and fit.