A diet that focuses attention on meat and potatoes is not the best way to maintain a man’s health and strength, even if both can be part of a healthy diet. Many men tend to focus on protein foods, and pay less attention to other options, such as: vegetables, and high-fiber foods. But in order to strengthen their health, men need more protein. They need at least two and a half scales of vegetables, two scales of fruit, and 30-38 grams of fiber each day. These are all amounts that only a small minority of men have access to.
Here are seven types of foods that can help men maintain their health for a longer time:
Berries – whether fresh or frozen – contain protein antioxidants that help treat DNA damage that leads to cancer, and are one of the best foods that eating helps preserve memory and thinking skills over time, and one cup of it provides the body With 4 grams of the fiber he needs so much.
Try eating berries by adding them to cocktails, to whole grain meals, or eat a handful as is.
The omega-3 fatty acids in salmon help reduce the risk of heart disease, which is the main cause of death for men in the United States, according to the Centers for Disease Control and Prevention (CDC).
Salmon – and other types of seafood – are also rich in low-fat proteins, and you will not only benefit by eating seafood twice a week of omega-3s, iron and zinc, but you will also avoid other types of protein that are less healthy from a health point, such as: red meat And the processed meats that men often resort to.
Try eating canned pink salmon instead of canned tuna, wild or farm-raised salmon; Whether grilled in the oven or on charcoal.
All leafy greens are good for health, but spinach has a less pungent taste than many other leafy greens. This makes men who do not prefer the sour or bitter taste, prefer it more than others.
Spinach is rich in carotenoids, which include: beta-carotenoids, lutein, and zeaxanthin. Laboratory studies suggest that it may prevent cancer cells from multiplying and growing.
Both lutein and zeaxanthin also play a role in protecting the eyes from the blue rays emitted by electronic devices such as: mobile phones and tablets.
In a study also conducted in the elderly, participants who consumed one serving of spinach – or any type of leafy vegetable – daily had less cognitive decline than that of those who avoided eating leafy greens, and their cognitive abilities were similar to those of people who were younger. At 11 years old.
Try adding spinach to whole wheat pasta, eating it in sandwiches, or sautéing garlic in extra virgin olive oil.
According to Spanish researchers: Adding two handfuls of nuts to food daily may help enhance sexual abilities, as the people who consumed the nuts in the study reported that they had a greater orgasm and were more sexually active compared to those who followed the diet usually followed in America, which Contains much less nuts. Other research has also found that nuts boost sperm quality. This may improve fertility.
In both cases, it is believed that the quality of the fats in the nuts and their high levels of antioxidants provide these benefits. So try mixing nuts with yogurt, adding them to oats, decorating salads and cooked leafy vegetables with them, or eating them alone.
Avocado may, over time, help maintain weight, although it is rich in fat and calories.
In a recent study, the weights of people who consumed avocados significantly decreased over 11 years, compared to people who avoid eating them, as the healthy fats and fibers present in avocados give humans a feeling of satiety when added to meals. Other research also states that diets rich in avocados help curb cravings and may prevent insulin levels from spiking after eating. This may lead to better blood sugar control.
Try eating mashed avocado in sandwiches, or using it in making sauces to serve alongside vegetables.
6. Edamame Beans
Prostate cancer is the second most common cancer affecting men, and a recent study found that foods containing soybeans – such as edamame – may reduce the risk of this cancer.
A cup of fresh edamame contains 11 grams of protein, 5 grams of fiber, and many other nutrients, including: magnesium, folate, iron, and potassium. So try to mash it and add it to sauces, and eat it in the form of fingers with cheese, or as a side dish, or a quick meal.
A study of more than 180,000 people over the 20-30 years found that those who drank milk regularly had a 16% lower risk of high blood pressure, compared to those who decided to eat milk less than once a month.