Top Foods And Multivitamins That Improve Men’s Health!
Men’s Health:
We all know that women’s health issues are always considered something very important, as they have to give birth and maintain their health. But, when it comes to men’s health people are not much interested in it. Don’t think that it doesn’t matter, as it matters equally as than women’s health. Men’s Health
Men are no doubt very different than women, which means that their needs are also different when it comes to maintaining better health. The diet and exercise both matters a lot for keeping a man healthy throughout his life, hence making him fit in his older years also.
If You Are a Man,
know that most of the food items you love eating are actually not very healthy for you. While some of them may be dangerous for you, and when it comes to maintaining a healthy lifestyle it is very important to add foods in your life which can make you healthy. With a proper diet and exercise routine, you can also lower down your risks of heart attacks and any kind of cancer.
Here today I am going to tell you about some foods which can help you maintain a healthy body and mind. So, make sure that you add them to your diet.
So… Here Are Some of the Top Foods For Men:
1. Oysters And Other Seafood:
I am sure that many of you are shocked by this, but know that health experts have made this food item a must if you are willing to have a very healthy sex life. They are filled with anti-oxidants and zinc, that will help you stay energetic throughout the day. Zinc is a very important nutrient that helps your body to repair dead cells and produce DNA.
Oysters are rich in the mineral zinc – commonly referred to as the fertility mineral! Oysters are famed for their reputation as an aphrodisiac, and I suppose it’s the high zinc content that gives this reputation some scientific basis?
The Fact is,
That oysters do contain an extraordinarily high amount of zinc – essential for sperm production and the development of the reproductive organs. Men’s Health Men’s Health Men’s Health
Oysters, unfortunately, are not to everyone’s taste, so, are there any other foods that could have a similar effect? Well, some are (pumpkin seeds and sunflower seeds) but other excellent dietary sources of zinc include crab, most other shellfish, offal, and wheat germ, to name a few.
2. Brazils, Walnuts, and Almonds:
Nuts are often regarded and shunned as high-fat foods, with little understanding of their nutritional value. Some nuts are very high in fat; Brazil nuts are about 70% fat, so you wouldn’t want to eat too many at once, but only 10% of this fat is actually saturated, so as you can see the vast majority is “unsaturated” and therefore either essential, or potentially useful for the health of every cell in the body.
Not only these nuts make a great snack but also you can add them in your diet for a good supply of magnesium and selenium and some antioxidants which can help you prevent heart diseases and cancers, including prostate cancer. These nuts also reduce bad cholesterol and increase your heart’s health.
The Term,
“Essential” in this context simply means our bodies do not manufacture certain fats (especially Omega-3 and Omega-6 fats), which means that the only ways of obtaining them are through the foods we eat… essential to life, so therefore essential to the diet!
Most fresh unsalted and un-roasted nuts and seeds, as well as oily fish such as salmon, avocados, vegetable and seed oils, and olive oil, contain mostly essential fatty acids – in other words, fats that we need and which are put to good use in the body.
A handful,
of walnuts have as many omega-3-fatty acids as 3 ounces of salmon, which may help in light of the recent and ongoing worries about farmed salmon. Not only do omega-3 fats help towards preventing heart disease, they also help to prevent arthritis and depression.
- A 25g portion of brazils (about 10 nuts) would be an ideal snack or addition to cereal or fruit in the morning.
- It would give you a respectable 170 kcals, and 17 grams of fat.
- About 70g of fat in one day is acceptable, so as part of your whole diet, they are not fattening!
Brazils Are,
- One of the highest food sources of the mineral selenium:
- an antioxidant that plays a vital role in the health of the heart and CV system, as well as the thyroid gland.
- Selenium is also regarded as a potent anti-cancer agent.
- It is often lacking in British diets, due to a drop in soil levels over the years and consequently a drop in crops.
However, all is not lost if you eat a few Brazils on a regular basis… the above 25g portion would give you 383 micrograms (ug), way over the UK RNI of 45-75ug, so even half that amount would still be beneficial.
3. Pumpkin Seeds:
Seeds (especially pumpkin seeds) are considerably lower in fat than nuts; pumpkin seeds are only 45% fat, and again the majority is unsaturated. They are also higher in protein than many nuts and contain more zinc too. Nuts are still a good source of protein, with almonds providing the highest amount, as well as the highest amount of calcium.
Brazil nuts come top of the list again when it comes to magnesium, another essential mineral for men that works closely with calcium in bone and muscle function. As you can see it is a variety that counts and as we know it certainly provides the “spice” of life, but also provides the key to obtaining the full spectrum of nutrients we need to be healthy on a daily basis.
Did You Know?
The body of a sperm contains 86% monounsaturated fat! So, healthy sperm need healthy fats (as well as a good dose of selenium!). The foods with the most similar fatty acid profiles to that of sperm are olive oil and macadamia nuts, but all the above foods come pretty too. Men’s Health Men’s Health
4. Flaxseeds:
Some recent research showed men with early-stage prostate cancer who ate a low-fat diet plus three tablespoons of ground flaxseed daily for just over a month saw their PSA levels drop. They also saw their testosterone and cholesterol levels go down. PSA, or prostate-specific antigen, is an indication of tumor growth.
The men who had more advanced cancers saw the PSA scores continue to rise. But researchers speculate that had they stayed on a flaxseed diet longer, they might have seen some benefit as well. Flaxseed is high in fiber, lignans and omega-3 fatty acids, all of which may help fight cancer.
5. Eggs:
Eggs (preferably organic whenever possible) are a first-class source of protein (or what we term as having a high biological value), easy to cook, and an ideal way to begin a busy day. A high protein breakfast such as scrambled eggs on wholegrain toast balances blood sugar levels effectively and will certainly sustain you a lot longer than toast and jam. Men’s Health
If You Are Concerned About The Cholesterol Content of Eggs,
- limit your intake to 3 a week; otherwise, there is no need to worry.
- Eggs are also rich in choline (vital for keeping your memory boys!!) and the carotenoids lutein and zeaxanthin.
- These are important to help prevent cataracts, as well as age-related macular degeneration, both of which lead to blindness.
Eggs really are easy to cook. hard-boil them, soft-boil them, poach them, scramble them – just try to avoid cooking them with excessive amounts of butter, cream or oil. Eggs Benedict should be a “once in a while treat”!.
6. Garlic:
Garlic has to be one of the most healthful and beneficial foods-herbs on the planet. Apparently, it is one of the oldest cultivated plants, originating from central Asia. It is often talked about as being “anti-aging” as it is an excellent source of antioxidants. Antioxidants literally stop cells from “rusting” or aging.
We visibly see this process as wrinkles! Garlic is full of nutrients too such as B vitamins, calcium, sulfur, and zinc, albeit in moderate amounts. But what garlic is most known for is its anti-bacterial benefits which are due to the active substance present in garlic, called allicin. This is why garlic is so helpful for colds and flu. Men’s Health
Garlic Supplements,
Should contain the active substance (which remains stable when dried), as it is the properties of allicin that aid in maintaining a healthy heart and circulation, as well as possessing wonderful anti-microbial activity. Garlic acts as an anticoagulant in the blood, which reduces the risk of strokes and can help to destroy cancerous cells. The best way to eat garlic is RAW, minced, chopped or pulverized, and added to a salad dressing? Men’s Health
However,
“garlic breath” isn’t very attractive, Try chewing raw parsley after a heavily laced garlic meal. It works to neutralize the pungent smell of garlic as the chlorophyll in parsley acts as a cleanser and neutralizer. The alternative is to take a garlic capsule daily.
7. Avocados:
- Avocados contain good amounts of B vitamins, including folate, and are one of the few fruits that contain vitamin E. an important fat-soluble antioxidant.
- Vitamin E is necessary for converting cholesterol into male sex hormones.
- Vitamin E deficiency can induce fertility in both sexes by causing damage to the reproductive tissues.
- a regular portion of avocado in the diet, with a handful of sunflower seeds and pumpkin seeds (also high in “E”), wouldn’t go amiss in your quest for optimal health!
Surprising to Some Maybe,
but avocados contain twice as much potassium as bananas do and are an excellent source of the phytochemical lutein. also found in leafy green vegetables and a key nutrient for improving eye health. Like olive oil, avocados provide good, monounsaturated fat, which is crucial to lowering LDL cholesterol. When testing an “avo” for ripeness, give it a gentle squeeze – a ripe fruit will leave a finger or thumbprint.
To Eat Avocados,
- Carefully cut lengthways and prize away from the stone.
- Just scoop out the flesh and enjoy!
- Try mashing the green fruit with chopped tomatoes, lime or lemon juice,
- a little chopped fresh chili and salt for a gorgeous guacamole.
- Mixing with ricotta cheese also makes a super low-fat healthy dip.
8. Quinoa:
Quinoa is a top energy food and definitely at the “Top Foods for Men”, partly because it has the best amino acid profile of all the grains! That means you can count it in, as a good protein source, and even better when you combine it with eggs, chicken or fish. It is full of vitamins and minerals too (especially B vitamins, calcium, and magnesium). Men’s Health Men’s Health
It is also,
high in potassium, just like bananas and avocados, all of which help to keep blood pressure within a healthy range. It is very low in fat and completely free of cholesterol, so a winner for those concerned about watching their dietary cholesterol intake.
9. Apples:
- Apples are full of several powerful antioxidants including a compound called quercetin.
- Quercetin is known to be a very effective natural antihistamine and works synergistically with another anti-histamine – Vitamin C.
- Hay fever sufferers find this combination very useful during the “allergy” season.
- Apples are also high in the soluble fiber, pectin, helping to lower LDL cholesterol.
- You may find supplements available that often combine these with bromelain, a good anti-inflammatory. Men’s Health
So there must be some truth in the saying “An apple a day keeps the doctor away” The best way to eat them is ripe, raw, and with the peel intact – don’t peel apples, as it is in the skin that you find the quercetin.
10. Banana:
You can surely go bananas over bananas!
- Banana (like avocados) contain tons of potassium, magnesium, and folate.
- Potassium helps fight high blood pressure and reduces the risk of strokes.
- A high fruit and veg diet should supply you with plenty of potassium.
- Folate is necessary for proper cell growth, and in lowering blood homocysteine – vital in the prevention of heart disease.
- Bananas are the best source for quick energy and are extremely rich in potassium which helps in regulating a normal heartbeat and blood pressure.
- Eating bananas also aid your immune system.
- Make sure that you add bananas to your diet, not only they can satisfy your craving for a sweet thing but will provide you with tons of benefits also.
11. Fatty:
I am sure that you may have not heard about it somewhere else:
- But keep in mind that healthy fat and omega-3 fatty acids are one of the most required nutrients by the body.
- They can help increase the health of your heart, lower down your risks of strokes, and prostate cancer.
- You can choose from salmon, tuna, sardines, and herring according to your taste.
It is recommended that you should eat fish twice a week for the best health benefits.
12. Broccoli:
Now, it’s really weird that many people eat it because of different reasons, but today after knowing the benefits it is packed with will impress you a lot to add it to your diet plan forever.
- This is one of the best superfoods that you can get in any season.
- If you don’t like its taste, then you can switch to Cabbage, Brussels Sprouts, and even Bok Choy.
- These veggies are filled with vitamin-C and sulforaphane which are strongly filled with anti-cancerous properties.
13. Oats:
Oats are high in B vitamins and calcium, as well as both insoluble and soluble fiber. This means that not only are they nutritious, they can help to keep the bowels free from toxins – as well as helping the elimination of waste too!
The high soluble fiber content in oats is the reason why they’ve been shown to lower LDL cholesterol levels (the nasty cholesterol) when eaten on a regular basis. By including a bowl of porridge oats in your diet every day, you will be doing something quite significant towards protecting yourself from heart disease. Another great source of soluble fiber in linseeds, so add a tablespoon to your bowl of oats in the morning. Whole organic oats are the best to go for.
14. Berry Fruits:
Purple, dark red and blueberries are not only rich in vitamin C and are anti-aging, but they can also be useful for gout sufferers. Gout is a very painful condition and is the result of uric acid being dumped in tissues – often in the big toe. It causes inflammation and pain and can progress to joint degeneration and arthritis. Men’s Health
Unfortunately too, it is often related to kidney problems, and there is an increased risk of kidney stones. Fruits such as blackberries and blueberries etc. can help due to the presence of antioxidants known as anthocyanins and proanthocyanins – these are what give them such a rich gorgeous color. Better still, they are natural anti-inflammatories so can ease the pain of the inflammation. Gout sufferers also need to follow a low animal protein diet, cut down on alcohol, drink plenty of water and eat lots more colorful fruit and veg.
15. Soyfoods:
Versatile soy foods include tofu, soybeans, and fermented products such as Tamari or soy sauce, and miso. Not only are they one of the best sources of vegetable proteins, but soy foods also boast the presence of plant substances called “isoflavones”. These have a number of health benefits for men. Soy protein helps to lower the amount of unhealthy LDL cholesterol in the blood, and soy isoflavones are now known to be protective against prostate cancer, as well as heart disease.
Firm tofu is the best way to enjoy soya’s health benefits. Contrary to popular belief, tofu really can be edible, and even tasty. To get the most from your tofu, try marinating it in soy sauce, lemon juice, oil, and herbs, then bake, grill or stir-fry it with your choice of veggies. If you have never contemplated using tofu, try the following recipe, which is delicious, quick and easy.
16. Carrots:
Carrot contains large amounts of B-carotene, which can change into vitamin A in the body, so as to enhance the body’s resistance, and inhibit the reactive oxygen which may lead to cell deterioration. In addition, the carrot is rich in potassium and dietary fiber, which can lower blood pressure, and regulate the digestive system respectively.
17. Tomatoes:
The sour taste of tomato can promote the secretion of gastric juice, and help the digestion of protein. In addition, the tomato is rich in vitamin C, which can combine with the cells and create bone collagen, so as to strengthen blood vessels. Men’s Health
Tomatoes contain rich amounts of lycopene, which works as a powerful anti-oxidant. A major cause of male infertility is due to free radical damage of sperm. Eating lycopene-rich foods can help ensure that sperm remains healthy. Other foods to boost fertility that provide good sources of lycopene include pink grapefruit, watermelon, tomato sauce, tomato juice, and ketchup.
18. Pomegranate Juice:
Drinking pomegranate juice has been shown to raise sperm count and help produce healthier sperm. Pomegranate juice reduces the levels of malondialdehyde in blood, which can affect sperm production. Pomegranate juice not only lowers the levels of malondialdehyde in blood but also in sperm. It also helps with erectile dysfunction.
Top Multivitamins For Men’s Health:
A. Vitamin E and Selenium:
Many men are fighting the war against Prostate cancer. Research shows that both Vitamin E and Selenium are important in preventing the dreaded disease. Even men who do not have any history of family members who suffered from the disease are encouraged to take preventive measures by taking enough values of Vitamin E and Selenium. Men’s Health
B. Water Soluble Vitamins:
In contrast with fat-soluble vitamins, water-soluble vitamins like Vitamin B and C are not stored for a longer time in the body and hence the need to take these vitamins every day is a must. Vitamin B is necessary for a healthy nervous system and helps men cope with stress brought about my daily work.
C. Antioxidants:
Antioxidants play a vital role in the recreation of damaged cells and cleanse the body from toxins and chemicals. A good source of antioxidants is a fruit called the Acai berry. Research shows that this fruit contains a substantial amount of the best vitamins for men which are Vitamins A, C, and E. With all the chemicals coming from pollution, smoking, and even drinking alcohol especially from men, antioxidants are important to help the body cope up with almost everything. Men’s Health
D. Co-enzyme Q10:
Co-enzyme Q10 is vital to the production of energy and levels decrease with age and with certain types of medical conditions. It is being proved more valuable in the treatment of many medical conditions, mainly problems in the heart and nervous and immune systems.
It is also used for such chronic diseases as muscular dystrophies, Parkinson’s disease, diabetes, cancer. There are many cardiovascular benefits of Co-enzyme Q10 it plays an essential role in the production of chemical energy within the body’s cells and more specifically the mitochondria. It will boost your energy and aid in protecting your heart.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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