Help yourself to help fight the virus by igniting your immune system with these great foods.
Being a bloke living on his own and now, everyone forced in self-isolation, eating the right foods is more important than ever.
If you’re unaware, the focus on fitness and mental wellness is key to a healthy you. 70% of weight loss and gain has everything to do with what you put into your mouth. Yes. It’s true. Only 30% of your muscle gain is in the pumping of iron at the gym, (which are all now closed) so you see, if you don’t eat right, you would not gain any muscle mass at all.
Without you even knowing, your diet is probably full of carbs – the wrong ones, protein – that shouldn’t be mixed with starch, & not enough fluids – water, & too much sugar that is of the complex kind, not the simple kind.
Food is a science, so here are 10 tips to start you off in the right direction if you’re having trouble. And trust me, the best of us have had trouble getting into shape. If you add the below to your diet, just as a starter, you will see a difference in your energy levels and your agility, mental and physical.
Food for Men No. 1: Oysters
Could there be something to the legend that oysters are the food of love? Well, it’s true that just a few oysters each day will deliver a full day’s supply of the antioxidant mineral ZINC. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer. Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc.
You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.
Food for Men No. 2: Bananas
Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.
As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.
Food for Men No. 3: Fatty Fish
No list of super foods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.
Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis. Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact the American Heart Association recommends that everyone eat fish twice weekly. Go sushi!
Food for Men No. 4: Broccoli
While virtually all vegetables deserve a place on the super foods list, vegetables like broccoli are helpful in the prevention of heart disease and cancer. It’s loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.
Don’t care for broccoli? Go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts. Actually, forget the brussels sprouts, they taste awful – Stig.
Food for Men No. 5: Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. Selenium also helps lower “bad” cholesterol and reduces the incidence of blood clots and heart disease.
Get 55 micrograms of selenium daily from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get your daily dose of selenium in just one Brazil nut. In fact, limiting yourself to no more than two Brazil nuts per day is best because they are so loaded and concentrated with selenium that you don’t want to overdose.
Food for Men No. 6: Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say. A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping waistlines small. Try whole grain pasta that’s rich in lutein for prostate health.
Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower “bad” cholesterol, and are also good for the prostate. Get 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.
Food for Men No. 7: Plant Sterols
Sterols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.
Men should regularly include a total of 2 grams of plant sterols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine. Have 2-3 teaspoons of plant stanol spreads such as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant stanols can safely be used with cholesterol lowering medication.
Food for Men No 8: Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk. And according to a recent study, eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol.
The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease. Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.
Food for Men No 9: Berries
The violet, blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid, anthocyanin.
Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day. Adding berries to the diet may even help slow the decline in brain function that can occur with aging.
Large studies show the more produce you eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy.
Food for Men No 10: Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun. Vitamin C is involved in collagen production. Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells.
You can get these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes. But for that matter, just about any vegetable should be on the list of top foods for men. Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates, according to a recent study in The American Journal of Clinical Nutrition.
Men whose diets are high in nutrients found in vegetables — like vitamin C, beta-carotene, and potassium – were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate. And we think that’s tops!
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