11 Superfoods Men Should Eat Every Day

Man scooping into yogurt fruit granola breakfast bowl

Hey guys, you already know about the healthy superfoods that are available everyday. They have the best foods for men stapled to your fridge, and generally stick to a fairly healthy diet. But how about some recommendations for foods you should eat daily, based on the unique and common health problems that men face? We thought you deserved that too.

Continue reading for nutritionists approved 11 top choices for superfoods that men should eat every day of the week.

Washed baby spinach leaves Shutterstock

Not a funny fact: "Nine out of ten men do not get their five servings of vegetables a day, three of which should come from leafy vegetables like spinach," says Maggie Moon, MS, RD, author of The MIND diet, "A healthy diet that includes leafy vegetables most days of the week is associated with better cognitive function for men. Spinach also provides natural precursors for nitric oxide, which contributes to a healthy blood circulation that is important for exercise and heart health. "

Moon with Popeye's favorite green?

  • Add a cup of spinach to your next smoothie or protein shake
  • Add some spinach to the noodles just before serving to make them wither into the bowl
  • Fill Portobello mushroom capsules with sauteed spinach and the remaining mushroom stalks, feta cheese, garlic and olive oil and roast for 15 minutes at 37 ° C. (Totally do this for dinner tonight!)

almonds Tetiana Bykovets / Unsplash

During the snack, top up this nutritious nut as much as possible, gentlemen. "Almonds are an excellent source of magnesium. There are preliminary studies showing that men with magnesium deficiency may have less testosterone, "says Keri Gans, RDN, nutritionist and author of The small change diet. "Magnesium helps maintain normal muscle and nerve function, supports the energy supply of your cells and is important for the health of your heart and blood vessels."

Man shoveling in yogurt fruit granola breakfast bowl Shutterstock

We're not talking about sugary types stuffed with artificial ingredients. Instead, opt for unsweetened varieties and add your own fruits, nuts and other toppings. "Men often think that only women have to worry about the health of the bones, so they save on making sure they consume enough calcium as well. Men are also threatened by osteoporosis, [just] as a woman, "warns Gans.

Goose recommends some creative ways in which men can eat more of the superfood yogurt:

  • A single container of yogurt can easily be enjoyed daily as a snack in the morning or afternoon.
  • If preparing a morning smoothie yogurt could be a simple ingredient that provides a whole lot of nutrients.

Cherry tomatoes on wooden cutting board Shutterstock

Look forward to the tomato season, guys. Men should shoot to eat foods rich in lycopene, such as tomatoes: "The reason is that the antioxidant lycopene has been shown to protect men from prostate cancer, a problem for all men of old age," says Amy, dietitian at Daily Harvest Shapiro , MS, RD, CDN. Try setting up this simple recipe for tomato sauce, or add curries, pasta sauce, and much more tomato paste to get an extra shot of lycopene.

P.S. Make this noodle bowl easier by replacing half of your meal with zucchini noodles (zoodles, as well-known people call them) or whole-wheat noodles.

Roasted baked potato slices on aluminum foil lined baking tray Shutterstock

Good news, carb-o-vores. "Carbohydrates are often neglected in men's diets, as is the popularity of low-carbohydrate diets." This can cause their energy to feel weak. Potatoes offer more potassium than a banana, half of the recommended vitamin C for the day and fiber for digestion. In addition, potatoes provide carbohydrates to enhance and enhance the performance of the workout, "said Jim White, RDN, ACSM Ex-P, owner of Jim White Fitness and Nutrition Studios.

"Potatoes are so versatile," remarks White, recommending healthy ways to get full:

  • Process with olive oil and sea salt in the deep fryer to healthy potato wedges
  • Add potato (or sweet potato) protein smoothies
  • Just bake and add cottage cheese for additional protein

Sardines in the tin next to flat crackers Shutterstock

These little boys may not be as popular as other fish, but they are a boon to men's health (and your wallet). "While many men source their protein from arterially clogged meats like cheeseburger, steak, sausage and bacon, which are high in saturated fat, increase inflammation and cause heart disease, sardines do the opposite. Explain Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, co-founders of the 21-day body reboot.

"Sardines are rich in protein and one of the best sources of omega-3 fats that contribute to reducing inflammation and reducing the risk of all chronic diseases, including heart disease and its risk factors such as triglyceride and blood pressure lowering and lowering blood pressure, plaque accumulation in the arteries. "

How to eat sardines:

  • Bachelor, who does not cook? Pull up the can and enjoy next to crackers
  • Add sardines to scrambled eggs
  • Put some sardines in tomato sauce

The Nutrition Twins also point to another bonus of these small but powerful herring species: sardines are very low in toxicity. "So you do not have to worry about mercury, as you do with tuna or PCBs, as you do with salmon."

Fresh blueberry plastic pint Shutterstock

"About 1 in 9 men are diagnosed with prostate cancer in their lives," says Christy Brissette, MS, RD, president of 80 Twenty Nutrition in Chicago. This is certainly a terrifying statistic, but your lifestyle habits can help reduce the risk of contracting the disease. "Obesity or obesity are associated with a higher risk of developing advanced prostate cancer. Therefore, achieving healthy weight is an essential part of prevention. Eating more fruits and vegetables is associated with a lower risk of some cancers and helps you lose weight and keep it off. Blueberries are only 80 calories per cup and a good source of fiber (3.6 grams per cup) and vitamin C (3.9 milligrams per cup). "

Brissette swears by her super-easy Blueberry Chia Jam recipe, which is a welcome addition to yogurt parfaits, egg pancakes, marinades and more.

CONNECTED: Your guide to the anti-inflammatory diet that cures your bowel, slows the signs of aging and helps you lose weight.

Halved avocado Charles Deluvio / Unsplash

"Heart disease is the biggest threat to men's health, and healthy weight and more fruits and vegetables can help reduce the risk of heart disease," says Brissette. "Avocados are a heart-healthy fruit, accounting for more than 75% of the fat in avocados are unsaturated According to the nutritional guidelines for Americans, replacing saturated fat with unsaturated fats is associated with a lower risk of heart disease. "

In addition to fiber (about three grams per serving), these green fruits also contain heart-healthy potassium (about 250 milligrams per serving), which compensates for the effects of sodium on blood pressure. Talk about healthy eating for men! Follow Brisette's recommendation and substitute saturated fats for avocado baking in a 1: 1 ratio in biscuits, pancakes and muffins.

Man eating high fiber breakfast cereal Shutterstock

"Men should eat whole grains every day. Although whole grains have numerous health benefits, men's particular interest may be the association with a lower risk of colon cancer. Men are more likely than women to colon cancer. In addition, higher consumption of red meat, which is more common in males than females, is also a risk factor for the development of colorectal cancer, "warns Kelly Toups, MLA, RD, LDN Nutrition Director at Food and Nutrition Non-Profit Oldways. "A report from the American Institute of Cancer Research and the World Cancer Research Fund found that about three servings of whole grains per day (90 grams) reduced the risk of colorectal cancer by 17%, and that evidence of whole grains is actually more potent than evidence of the fiber alone. "

Advice from the groups to get more whole grains?

  • Garnish a salad with cooked wheat berries or wild rice instead of croutons
  • Use brown rice or quinoa in whole-grain burrito shells
  • Serve grilled vegetable kebabs over wholegrain burger or Freekeh

For more ideas, there are many grains with as many health benefits as quinoa.

One cheers glass of red wine Shutterstock

The focus is only on a glass, people. That's five ounces. With that in mind, a glass of red vino could be a blessing to your brain: "Men who participated in MIND research kept their brain cognitively younger for 7.5 years when a glass of polyphenol-rich wine was part of their routine. Another recent study found that red wine reduces the risk of Alzheimer's disease in older men, but not in women, "says Moon. If you want to try something different than sipping, reduce red wine, balsamic vinegar, olive oil and herbs in a pan and use it as a sauce that you can pour over fish or tofu, which are both brain-healthy proteins.

Watermelon slices Shutterstock

It is the prostate cancer protective lycopene that makes watermelon a superfood. Men should pay as much attention as possible to their normal diet. "Add it to a smoothie, eat it super-cold on a hot summer's day, mix it into a juice, or turn it into ice pops," Shapiro says. You can also try it in many unique and entertaining watermelon recipes.

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