If you’ve never heard that old saying “You are what you eat,” then you’re perhaps a lost cause. However, it’s never too late to change your lifestyle around. Of course, we could go on and on about the benefits of healthy eating, such as preventing heart disease, strengthening your immune system and improving your libido and brain-strength, but that should be common sense at this point in your life.
Instead, let’s focus on specific foods that all men should be consuming in their regular diets. After-all, not all healthy foods are the same. Iceberg lettuce, for example, sounds like a good idea, but really doesn’t pack the punch that us men require. We need food that helps maintain muscle mass, prevent prostate cancer, and enhance performance.
While this sounds extremely daunting, the AMOG Eat These List: 20 Best Foods for Men, will not only simplify this chore, it will assist you in living a full and healthy life.
Beef is what you should definitely have for dinner 3 or 4 times a week. Besides having muscle-building amino acids, beef can assist in circulatory health with iron and zinc. It also has a number of other nutrients like protein, B6 and B12, selenium, phosphorus, niacin, and riboflavin. Just remember to stick with leaner cuts like eye of round roast, top round, or top sirloin steak.
19. Turkey Breast
Skinless turkey breast not only contains seven grams of muscle-building protein per ounce, it also has zinc, B vitamins, and plenty of amino acids. And, best of all, there are little or no saturated fats.
Eggs are an essential food for muscle growth, since they contain 4 grams of pure muscle-building amino acids. Eggs also contain a vitamin called choline, which is believed to help enhance memory.
Not only will yogurt give you your daily source of calcium, it’s a perfect food for weight loss, since it boosts fat burning and makes you feel satiated. Also, yogurt will increase the number of germ-fighting bacteria along your intestinal walls which helps prevent sickness.
There are several reasons why oatmeal is one of your best options for breakfast. A bowl of oatmeal gives you enough energy to get you through the morning, is filled with zinc, helps in weight loss and has high levels of soluble fiber, which can protect your heart and arteries by trapping and expelling cholesterol.
15. Brazil Nuts
These nuts are an excellent source of selenium, which is a powerful antioxidant that assists in the prevention of heart disease and cancer. Selenium can also help lower LDL (“bad” cholesterol) and reduce the incidence of blood clots and heart disease.
Almonds are a great snack option since they will help your heart, digestive system, and skin because they’re high in protein, fiber, and vitamin E.
13. Whole Wheat Bread
Complex whole grains aren’t just necessary for protein and fiber needs, they will also supply you with plenty of sustained energy. Just make sure to only buy products that contain 100% whole wheat or whole grain listed as the first ingredient on the packaging.
You may think that soybeans are for hippies or vegans, but if Navy SEALS recommend them, than they’re manly enough for you. Soybeans have the protein found in meat, the fiber of whole grain, and the antioxidants, vitamins, and minerals of fruits and veggies. In short, soybeans have been described as the perfect food.
11. Black Beans
Most nutritionists recommend beans because they’re high in fiber and full of protein, which will make you feel more energized and fuller than many other foods. Black beans, however, have more fiber per serving compared to any other bean ounce for ounce.
10. Sweet Potatoes
A sweet potato has more than enough of your daily requirements of beta carotene, iron, and vitamins C and E. These nutrients work together to protect your body against cellular damage and can assist in muscle recovery.
9. Red Bell Peppers
One red bell pepper has 300% of the recommended daily value for vitamin C! Besides being an excellent source of vitamin c, red bell peppers are also full of beta-carotene. These antioxidants can help repair skin cells and reduce the risk of enlarged prostates. Carrots, pumpkin, and dark, leafy greens can be another option if you’re not into peppers.
This superfood has more potassium than a banana, contains vitamin K, folate, B vitamins, vitamin C, healthy fats that reduce low-density lipoprotein (LDL) cholesterol and enough fiber to keep your digestive system on track.
This veggie is loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane. All of these can assist in the prevention of heart disease and cancer. Broccoli may also lower the amino acid homocycteine, which is associated with increased risk of heart disease and stroke. If you’re not a fan of broccoli, you can always try other cruciferous choices like cabbage, bok choy, cabbage, cauliflower, or Brussels sprouts.
Spinach is loaded with fiber, calcium, and beta carotene, a nutrient that is vital for immune-system health and good vision. No wonder Popeye loved these leafy greens.
Tomatoes are rich with a powerful antioxidant called lycopene. Lycopene not only gives tomatoes their color, it has also been shown to help men defend themselves against number of diseases and ailments, including prostate cancer. Best of all, tomatoes are one of the rare foods that are more nutritious when cooked. So there are numerous ways to get your tomato intake.
Bananas are full of potassium, which is needed to regulate nerves, heartbeat and blood pressure. They’re also rich in B-6. This vitamin is great for your metabolism, immune system, the forming of red blood cells and ensuring a well-functioning nervous system.
Berries, which include blackberries, blueberries, strawberries, raspberries, cranberries, and cherries, have been found to contain over 4,000 different compounds that have antioxidant properties. Not only are berries one of the most delicious and healthy options for your diet, they’re low-calorie and can also assist in keeping your brain healthy.
Consuming a couple of oysters daily can deliver a full day’s supply of the antioxidant mineral zinc. There has been research that proves adequate zinc may protect against cellular damage that can lead to prostate cancer. Zinc can also help with sexual functioning of the male reproductive system in the form of increased sperm counts.
Salmon is full of omega-3 fatty acids. These polyunsaturated fats can benefit the heart, circulation, immune system, as well as, reduce the risk for prostate cancer. And it also has anti-inflammatory properties. Salmon is a good source of vitamin D, a nutrient which can help prevent cancer, type 2 diabetes, high blood pressure, and bone disease. If Salmon isn’t your cup of tea, you can have other fatty fish such as sardines, tuna, mackerel, or herring at least twice a week.
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