Recent surveys and researches show that the health indicators of modern men are far from the norm. Different vascular diseases, pathologies of the musculoskeletal system, sexual problems, as well as decreased spermatogenesis rates — all these are often caused by malnutrition. It is easy to create a healthy diet for men if you know what rules to follow and what products to cover in a daily ration.
What Every Man Should Eat
A balanced diet is the cornerstone of a healthy lifestyle for everyone. However, do not forget that men’s and women’s health is “different,” which means that there must be products that are especially useful for each of the sexes. Men should pay special attention to the cardiovascular system, reproductive function, and prostate health. They should take care of maintaining normal cholesterol levels, building muscle mass, and minimizing the consequences of injuries, including micro-injuries after the gym. In this post, we have selected the top 10 products that need to be included in the diet of every man.
1. Red Meat
Congratulations! Your favourite steak is a great choice. Lean pieces of pork and beef are packed with protein and leucine, an amino acid involved in muscle building, and iron, which is essential for normal hematopoiesis associated with sexual function. By the way, by taking a look at the Winn Dixie ad, you know where to buy the cheapest and the best meat for your steak.
Cherry juice is the best product to relieve muscle soreness and minimize the effects of post-workout injuries. Cherries are similar in their action to anti-inflammatory drugs, but they have a big plus — cherries are devoid of their side effects.
Zinc, zinc, and zinc again — this should become your masculine mantra. Zinc is critical for heart health, muscle function, and reproductive health. And oysters can become your super product. Cannot find oysters in your local grocery stores? We know that they are quite rare, just as organic baby skincare products of decent quality. No problem — you can replace it with beef, turkey, chicken, or pumpkin seeds. Although the former products are inferior to seafood in terms of zinc, they are still good suppliers of this microelement.
The beneficial monounsaturated fatty acids in avocados are great at reducing cholesterol, which can bring you closer to having a heart attack. Instead of avocados, healthy fats can be obtained from olive oil, hemp oil, and nuts, which are better than animal and trans fats.
5. Fatty Fish
Salmon, herring, sardines, and halibut are another way to get a serving of other healthy fats called omega-3 fatty acids. The specialization of these elements is the cardiovascular system, the excellent work of which is so essential for men.
Eggs provide us with a healthy amount of lutein, protein, and iron. For men, eggs will help in gaining muscle mass and maintaining the function of hematopoiesis. Also, do not forget that one egg contains 185 milligrams of cholesterol, while the recommended daily dose of its use is 300 milligrams, so we keep their amount under control.
7. Tomato Sauce and Tomatoes
Tomatoes are rich in lycopene, a substance credited with protecting against prostate cancer. An easy way to eat more tomatoes a day is to make yourself tomato sauce based on tomato paste for your meat and pasta.
Sight and prostate health is well controlled by a compound in spinach — lutein. The spinach flavour overlaps well with any brighter vegetable or fruit. Add a handful of spinach to a green smoothie along with an apple — and you won’t notice it was there at all.
9. Cream Nuts
Cream nuts are the best source of selenium, a mineral essential for the immune system, and thyroid health. Selenium is vital for male health as it participates in the biosynthesis of the main male hormone testosterone and supports the normal functioning of the genitals.
10. Red Wine
Red wine is a rare “type” of alcohol that does not harm potency; what is more, it has a positive effect on male health. Wine contains the antioxidant resveratrol; it strengthens blood vessels, which is beneficial for blood circulation. So there is nothing bad about drinking red wine. But you need to drink no more than one glass because any alcohol is harmful in large quantities.
Strong men’s health depends on many factors. An active lifestyle, the absence of bad habits, and emotional well-being can have a good impact on how a man feels. But the most important men’s health indicator is proper nutrition.
To be in good health, a man needs to cover the following components in his daily ration: zinc, magnesium, B and E vitamins, potassium, omega 3 fatty acids, lycopene, and antioxidants. It is these substances that reduce the likelihood of prostate cancer and the development of cardiovascular diseases, support sexual function, increase testosterone levels, and are beneficial for general health.