Though the society today follows the norm of women being equal to men in every aspect, yet it is an undeniable fact that in 70% of the cases a man still acts as the breadwinner to the family.
In order to provide a healthy and satisfied lifestyle to their family they tend to push their health to the back seat. But as much as a woman needs to take care of their body, so shall a man too.
In this scenario it becomes very important that they follow a balanced diet to lead a healthy lifestyle as and how they progress in age. After all, Life begins at 40 isn’t it?
The nutritional needs of men differ from women. Just as women need special nutrients during pregnancy and for prevention of breast cancer, men need nutrients that can help them to maintain muscle mass and prevent themselves from prostate cancer.
A healthy diet and regular physical activity can help men to prevent heart disease and cancer which are main killers for men above the age of 30. It is always good to have a list of foods that can keep an individual stay healthy.
Quality nutrients for are also essential for maintaining immune function and preventing bone and muscle loss, and oxidative damage from the environment.
It is not one single food or even a handful of foods that is beneficial but it is the pattern of regularly consuming a diet rich in a variety of essential nutrients.By adding some rich superfoods to the diet can give a boost to men’s nutrition.
Foods are really essential for everyone to grow well and stay healthy. Right food would help you stay away from different types of diseases. People go ahead with wrong choice of food as a result of which they end up with the effect of diseases.
It is important for us to get the right variety of food in order to stay healthy always. We are going to discuss about the variety of foods that will keep you hail and healthy. You must choose such variety of food that will keep your entire system healthy.
Some foods are good for your skin, some are awesome to beat heart problems whereas others will control your weight.
Mentioned below are 10 super food to keep men healthy and fit
Red meat
Red meat contains high amount of proteins and is also filled with essential minerals like iron.
It is one food that is very contains high amount of carnitine and when you select the beef solely for it carnitine content then it’s better that you choose lean beef as it will help you in consuming less saturated fat.
Broccoli
Even though this green vegetable may taste bland yet it is very good for ones health. It consists of isothiocyanates which helps the liver produce enzymes that helps in neutralizing the overall effect of cells that produce cancer.
It is packed with Vitamin C that will strengthen your immune system and keep you from unwanted illness and infections.
Fruits
Like papaya and mango are a great source of nutritional elements like bioflavonoids. The skin of these fruits contains high amount of nutritional value. As these fruits are available anywhere at a cost effective rate thr is no reason as why one wouldn’t take benefit of it.
Sweet peppers or red bell peppers
These red and sweet/red bell peppers are yet another food that are packed with Vitamin C. Research shows that consumption of red bell/sweet peppers increases the flavonoids content in the system.
Black tea or green tea
Black and green tea are a great source of polyphenol antioxidants also known as catechins.
Research has proved that the polyphenols that are in huge quantity in green and black tea stops the cancer causing cells from dividing and as a result protects our body from various types of cancers including lung cancer, stomach cancer, colon cancer, liver cancer, rectum cancer and pancreas cancer.
Garlic
This is one ingredient that is filled with antioxidants properties, anti-inflammatory properties and other medicinal properties.
Its associated with healing foods as it helps in keep the body away from several unwanted illness and infections. Including garlic in daily diet could yield greater benefits in future.
Dairy products and milk
Including milk & dairy products to your daily diet provides the body with essential nutrients like Vitamin A, vitamin D, calcium and so on.
A recent study has shown that most of them use dairy products that contains high levels of saturated fat hence it becomes very important that you choose non-fat products in order to avoid consuming extra fat.
Red wine
Red wine consists of polyphenols that protects your body from different types of cancers. These polyphenols antioxidants helps in neutralizing free radicals that acts as a cancer causing agent.
Peanuts
These are a great source of zinc and essential fatty acid. Consumption of peanuts helps prevent infertility, poor immune functioning, damage to brain cells and dryness
Coconut water
The tender coconut water is enriched with Vitamin C. potassium, Magnesium and Manganese. It’s a great source to prevent dehydration of the body. Coconut water also helps in maintaining electrolyte imbalance thereby reducing the risk of stroke, hypertension etc
Apart from these on also has to stop the habit of smoking and consumption of alcohol. stay away from stress and tension. Maintain a healthy lifestyle to live a happy life.
Superfoods for men
Oysters
A handful of oysters deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
Zinc may protect against cellular damage that leads to prostate cancer. Zinc enhances the sexual functioning of male and also increases the sperm count.
Bananas
Bananas are a great source of quick energy. They are rich in potassium, which is needed to regulate nerves, heartbeat and blood pressure. It can reduce the risk of stroke.
Banana being the super source of Vitamin B- 6 helps the immune system of the body. It also helps to form red blood cells and ensures a better functioning nervous system. Regular consumption of banana assists in the metabolism of proteins.
Fatty fish
Its like salmons, tuna, mackerel, and herring contain healthy fat and omega fatty acids these polyunsaturated fats benefit the heart, circulation, and immune system and reduce the risk for prostate cancer.
Omega-3 fatty acids are potent anti-inflammatory foods that can help to lower triglyceride levels and reduce aches and pains in athletes. Fatty fish are rich in Vitamin D as well which are helpful in preventing type 2 diabetes, high blood pressure and bone disease.
Omega-3s can also be found in plant-based foods, like flaxseed, walnuts, soy, canola oil, and fortified products like eggs. But there are other good reasons to eat fish.
Broccoli
Cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It is loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulforaphane, which has strong anticancer properties especially for prostate and colon cancer.
Other cruciferous vegetables like cabbage, cabbage, cauliflower, or Brussels sprouts are equally beneficial.
Brazil nuts
These are large nits packed with magnesium and selenium which are powerful antioxidants that help prevent heart disease and cancer and protect prostate health. The selenium in these nuts also helps to lower cholesterol and reduces the risk of blood clots and heart diseases.
Whole grains
A diet rich in whole grains provides fibre, vitamins, minerals that contribute to heart health, and building muscles. Oatmeal and barley are rich in soluble fibre, full of B vitamins that can help to lower LDL or “bad” cholesterol, and are also good for the prostate
Plant stanols
These are naturally occurring substances in most fruits and vegetables that have been found to lower mildly elevated blood cholesterol levels. Concentrated versions of stanols are added in products like yogurt, orange juice and margarine.
Soybeans
Soy is rich in isoflavones, which protect prostate health and reduce the risk of prostate cancer.Saturated fat and a diet low in cholesterol can help reduce the risk of heart disease
Berries or cherries
The violet, blue, and red colours in all kinds of berries and cherries are responsible for the healthy properties.
They are all loaded with health-protecting flavonoid, and anthocyanin which help to slow the decline in brain function that can occur with aging. Regular consumption of l berries can enhance brain function and keep the brain healthy.
Baked potatoes
Baked potatoes are especially rich in potassium which can help to lower the blood pressure. It has been found that men are at greater risk for high blood pressure than women until the age of 45. Eating potassium rich foods like potatoes, bananas and raisin help to maintain the blood pressure and cholesterol level.
Green beans
Green beans is a variety of vegetable that is included in your meal. Since it has high amount of fiber, helping in controlling and managing weight will be quite easy with this particular food item.
It is really important for all of us to have food rich in fiber as it boost the bowel movement in your body and keep our system clear with weight management.
Blueberries
There are variety of fruits that are essential for your health as well. One among them is none other than the blue berries. These days most of the people have issue with high blood sugar level as well as cholesterol.
If you can have a cup of blueberry juice or 4-5 of the fruits, getting a control over the blood pressure level will be easier.
Watermelon
Another healthy for men will be watermelon. Most of us has not realized the benefits of watermelon. It will make you stay hydrated. If you have tendency of consuming less water than the quantity that is needed, consuming watermelon will easily help you sort out the issue.
You can compensate the amount of water that you have lost by sweating. It is loaded with vitamin C which is really beneficial for your skin health. Even the calorie which is excess in your food will be reduced and will be balanced with the same.
