With the age of 50 now being the new 30, men are living longer than ever before and are looking for ways to live healthily well into their 70s, 80s, and beyond. As it turns out, healthy food for men plays an important role in achieving this goal! According to the World Health Organization, almost three-quarters of heart disease and stroke can be prevented with better nutrition and diet. For more information on foods and treatments to help you live a long and healthy life check out: https://www.vitalityhrt.com/treatments/hormone-replacement-therapy/hgh-therapy/
Here are some of the “best men’s health” food options.
The queen of leafy greens is an excellent source of vitamins, minerals, and phytonutrients. One cup of cooked spinach provides over your daily value (DV) of vitamin K (1,2), which plays a critical role in helping blood clot properly—so it’s a good idea to add spinach to any post-workout meal or salad that includes fresh fruits and vegetables. Spinach is also a good source of folate (3) and magnesium (4). On top of all that, just one cup contains 20% DV fiber. Popeye was right: spinach really will help you be strong to the finish!
The truth is that healthy food doesn’t have to be boring. In fact, a key to eating healthily while still enjoying yourself is finding foods you like and preparing them in ways that make them healthier. Apples are a great example of how easy they can be. Rather than merely slicing an apple, top it with peanut butter or cinnamon for extra flavor and fat-burning potential.
The SuperFood claim isn’t just a fluke—broccoli contains several important nutrients that are important to men’s health. Broccoli is rich in vitamin K and vitamin C, both of which help in building healthy bones and cartilage. Broccoli also contains sulforaphane, which is known to have anti-cancer properties.
Also, be sure to steam the broccoli instead of boiling it; steaming helps preserve more nutrients than boiling. You can also opt for frozen broccoli, as long as you choose plain frozen broccoli over other packaged products; they tend to contain higher amounts of sodium and preservatives.
There’s a lot to love about salmon. Not only is it an excellent source of protein and heart-healthy omega-3 fats, but it can also help you stay focused and keep your mind sharp. One key reason why? It contains a high amount of vitamin B12—an essential nutrient that helps move oxygen throughout your body, boost brain function, support memory, and help prevent age-related cognitive decline.
Vitamin B12 also plays an important role in balancing blood sugar and fighting depression; thanks to its potent effects on serotonin production, it can even reduce anxiety levels. Basically? Salmon has what your body needs to work its best at every level—and that makes it well worth adding to your weekly menu rotation.
Studies have found that a diet high in monounsaturated fats—found in avocados, almonds, and cashews—may increase insulin sensitivity and lower blood pressure. Avocados are also a great source of potassium, which reduces cardiovascular disease by lowering blood pressure and protecting against heart arrhythmias. Avocados are good to eat on a regular basis—as long as you don’t overdo it: Eating too much avocado can cause weight gain because they’re high in calories.
Filled with a unique blend of antioxidants and anti-inflammatory nutrients, carrots are one of our favorite weight loss snacks. Eating them regularly can ward off cancer, heart disease, stroke, and several other ailments that plague men more than women. As an added bonus, they’re loaded with beta carotene—one of those rare nutrients that our bodies turn into vitamin A. This essential nutrient helps keep cells healthy and wards off diseases like macular degeneration.
A go-to grain, oats are packed with fiber, which can help reduce heart disease and diabetes. A bowl of oatmeal contains around 100 calories and 4 grams of protein. The soluble fiber in oats also helps lower cholesterol, making it a great food for men’s health. Add some milk or yogurt to your oatmeal and you’ll increase its protein content even more—while also adding healthy fats! Click here to try some recipes.
Almonds, Walnuts, and Pecans
Thanks to their high amounts of polyunsaturated and monounsaturated fats, almonds, walnuts, and pecans are great sources of essential fatty acids. A serving of any kind provides you with a lot of fiber too—which makes it a healthy food for men. A study published in a Nutrition Journal claims that nuts can help prevent heart disease as well as cancer.
Egg yolks are full of choline, a vital nutrient that helps with brain development. Research suggests men who eat more choline may be at lower risk of memory loss and dementia. Avoid foods that use synthetic forms of choline, such as lecithin or phosphatidylcholine—your body can’t tell them apart from natural sources. Choline is abundant in red meat, egg yolks, and soybeans.
Blueberries are a great option. High in antioxidants, they can lower bad cholesterol and keep your blood pressure and heart-healthy. They’re also an excellent source of vitamin C, helping to boost immunity against colds and diseases. In addition, blueberries can prevent eye problems like macular degeneration. Other berries that make good men’s nutrition foods include blackberries, strawberries, raspberries, mulberries, cranberries, and currants.
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