Superfoods for supermen

Here is an alphabetical list of food that can help keep men’s visits to the doctor to the minimum by keeping those gender specific health risks at bay.

Almonds

Almonds are loaded with healthy unsaturated fats as well as protein, fibre and vitamin E. Therefore, they are great for your heart, digestive system and skin.

Bananas

The main advantage of bananas is that they are full of potassium. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Bananas are a great source of quick energy. Bananas can also aid the immune system, help form red blood cells, ensure a well-functioning nervous system and assist protein metabolism thanks to vitamin B6.

Beef

Red meat is a good source of leucine, an amino acid that helps build muscle. It is also a powerhouse of iron and zinc, which aid circulatory health.

Black beans

Beans can help you feel energised and fuller longer than almost any other food source. This is because they are incredibly high in fibre, which swells in your stomach and promotes a feeling of fullness. They are stuffed with a highly complex form of carbohydrate that can take your body a long time to convert into energy. They are also packed with protein but have no saturated fats.

Blue berries

All berries are loaded with antioxidants that may help lower the risk of cancer. Those same antioxidants that fight disease are also effective in helping keep to connections between cells in your brain and nervous system healthy, ensuring clearer, quicker thinking and the best memory possible.

Broccoli

Broccoli is helpful in the prevention of heart disease and cancer. It is also loaded with vitamin C, beta-carotene, potassium and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.

Chocolate

Dark chocolate can curb levels of bad cholesterol, improve circulation and keep blood pressure in check.

Eggs

The amino acids in eggs are converted into muscle, skin, collagen and other body tissue more efficiently than the proteins from any other food you can eat. Egg yolks are packed with nutrients and is an excellent source of lutein and zeaxanthin that protect your eyes against most forms of age-related damage.

Green tea

Green tea can help fight almost every major medical illness, its effects ranging from cancer prevention to weight loss to potentially slowing the development of Alzheimer’s.

Milk

When you do not get enough milk, your body releases hormones that cause your cells to retain calcium and fat. The whey in milk is also a source of leucine, a muscle-building amino acid.

Oysters

All shellfish are rich in zinc, which is critically important for the heart, muscles and reproductive system. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.

Olive oil

The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints.

Peanut butter

Peanut butter has protein as well as potassium which lowers the risk of high blood pressure, stroke and heart disease. It also contains fibre (for your bowel health), healthy fats, magnesium (to fortify your bones and muscles), vitamin E and antioxidants.

Quinoa

Quinoa is higher in protein than any other grain and have lots of heart-healthy unsaturated fats. It is also a great source of fibre and B vitamins.

Salmon

All fatty fish have a special type of healthy fat known as omega-3 fatty acids. These fatty acids are thought to slow memory loss as you age and boost heart health by regulating heart rhythms and keeping arteries and veins supple and free of blockages.

Soy

Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk. The soy protein can also help decrease cholesterol.

Spinach

A renowned muscle builder, spinach is also rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc and even selenium, which may help protect the liver and ward off Alzheimer’s.

Sweet potato

In addition to countering the effects of second hand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack and stroke.

Tomatoes

Tomatoes are rich in lycopene, a substance that may protect against some cancers. Tomatoes have many other plant nutrients, too, that support good health.

Watermelon

The inside of a watermelon is about 92% water. The remaining 8% has the highest concentration of lycopene found in any fresh fruit or vegetable. Watermelon holds the highest concentration of lycopene in any fresh fruit or vegetable. Lycopene has known antioxidant qualities to keep the skin, heart and prostate healthy. Watermelon is also considered to be a natural Viagra. That’s because it is rich in an amino acid called citrulline, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction.

Whole grain

A diet rich in whole grains provides fibre, vitamins and minerals. They are all co-factors for heart health, building muscles and keeping waistlines small.

Yogurt

Yogurt has all the benefits of milk, plus active cultures that boost the number of germ-fighting bacteria along your intestinal walls. People who eat yogurt often are less likely to catch a cold than people who rarely do, according to research. Like milk, yogurt contains calcium that not only boosts fat burning but also helps you feel satiated, making it an ideal food for weight loss.

 

Sources

http://www.rd.com/health/healthy-eating/5-super-foods-for-men/

http://www.mensfitness.com/nutrition/what-to-eat/20-essential-superfoods-for-every-mans-diet
http://students.umw.edu/wellness/wellness-resource-center/in-the-know-2/in-the-know-nutrition/10-super-foods-to-boost-male-health/