A healthy diet helps to avoid a large number of diseases that men face at different ages. Diabetes, cardiovascular diseases, diseases of the reproductive system and many others – all this can be avoided if the diet is correct and rich in useful substances.
Dark chocolate
In reasonable quantities (not a bar at a time), it is dark chocolate that has a positive effect on men’s health. It lowers blood pressure and cholesterol levels and speeds up blood circulation. Don’t look in the direction of milk, white, or dark chocolate that is low in cocoa beans. Buy quality dark chocolate, especially since it is very easy to find now. Consume it in moderation and separately from main meals – no more than 30 grams per day.
Cherry
Cherry pigment contains anthocyanins, which are anti-inflammatory chemicals. In tart varieties of these substances more than in sweet ones.
A large number of men are faced with such an unpleasant disease as gout. A study has shown that consuming 10 cherries a day can help even in the acute stage of the disease.
Avocado
The avocado’s reputation is pure and innocent, and for good reason. This fruit really has many useful substances, vitamins, macro- and microelements. Just like nuts and olive oil, avocados are rich in good fats. The fruit helps increase good cholesterol while lowering bad cholesterol. And the antioxidants found in avocados help reduce the risk of cell damage.
bananas
Substances contained in bananas reduce painful muscle spasms. No wonder athletes love this fruit so much! In addition, they are high in potassium, which is very important for bones. And if you suffer from hypertension or high blood pressure, eating bananas can lower your blood pressure.
Ginger
If you play sports, you know how hard it can be to get up in the morning after an intense workout. It seems that the body becomes cast iron, the muscles ache and pull. Feel free to take ginger and make a drink out of it and add it to food. The thing is that ginger acts like ibuprofen, an anti-inflammatory agent. It reduces swelling and has a slight analgesic effect.
In addition, ginger relieves nausea, strengthens the immune system, improves digestion and reduces the risk of prostate cancer.
Pistachios and Brazil nuts
Pistachios are one of the healthiest nuts for men. They lower cholesterol levels and saturate the body with protein, zinc and fiber. In addition, arginine, an amino acid that increases blood flow throughout the body, helps men in the bedroom.
Brazil nuts are high in selenium, a trace mineral that plays an important role in the body’s immune system. Six to eight Brazil nuts contain 544 micrograms of this substance. By the way, its main animal competitor (tuna) contains only 92 micrograms. If you get sick often, Brazil nuts can boost your immune system.
In addition to fighting the common cold, selenium is also essential for male fertility. So if you’re planning on becoming a dad, bring nuts to work as a snack.
Tomato paste
Tomatoes are high in lycopene, a substance that helps prevent certain types of cancer. Tomato paste also contains lycopene! Some studies show that people who regularly eat tomato paste have a lower risk of developing prostate cancer.
In addition to preventing cancer, lycopene also reduces the risk of developing cardiovascular disease.
tofu and soy
It is known that soy is a source of high-quality protein. It prevents prostate cancer and helps to avoid heart disease.
Currently, doctors have taken up arms against soy, spreading the word that it is harmful to men’s health. Soybeans contain phytoestrogens, chemicals similar to estrogen hormones. Women produce more estrogen than men, which is why some are concerned that soy can lead to hormonal imbalances. However, studies have shown that men who eat plenty of quality soy products are just as fertile as those who eat meat. Studies have also shown that soy does not increase the risk of erectile dysfunction. But still, it is important to know the measure and use soy products not every day, but several times a week.
pulse
Statistics show that men are more likely to experience a heart attack than women. Those who consume legumes reduce this risk. A Harvard School of Public Health study found that just one serving of legumes a day reduced the risk of a heart attack by 38%. In addition, legumes lower bad cholesterol levels.
Various vegetables
Vegetables are the best food imaginable. But by choosing just a few vegetables (such as cucumbers and tomatoes), you are depriving yourself of the benefits that they can bring you. Nutritionists recommend blends of different vegetables because they contain phytochemicals that promote cell health and reduce cancer. However, vegetables of different colors contain different phytochemicals, which, fortunately, can and should be mixed.
orange vegetables
Orange vegetables are high in vitamin C, lutein and beta-carotene. They help reduce the risk of prostate enlargement. Eat carrots, sweet potatoes (yam), orange peppers, and pumpkin.
Green leafy vegetables
A diet rich in greens helps men stay active longer. Spinach, kale, and other greens contain lutein and zeaxanthin. These two antioxidants also improve and protect vision and reduce the risk of developing cataracts.
Whole grains
The average person needs 35 grams of fiber per day. One of the best ways to get them is to eat whole grains. Don’t look at sugary muesli for breakfast as they usually contain a ton of sugar and fat. It is better to eat whole oats, wheat, spelt and other cereals.
Brown and wild rice
Yes, white polished rice cooks quickly and even tastes better than raw rice in some cases. However, it has catastrophically few nutrients, but a lot of carbohydrates. Choose unprocessed rice, especially brown or wild rice.
Brown rice contains the germ and husk, which is not found in polished white rice. Brown has more protein, fiber and even omega-3 fats. One study found that brown rice reduced the risk of type XNUMX diabetes.
Wild rice is technically not rice at all. It is more nutritious than white, but it has fewer calories, more fiber and protein. It also contains zinc, phosphorus and minerals necessary for the good functioning of nerves and muscles.
Blueberry
Undoubtedly, all berries are good for health. They are full of antioxidants that relax the arteries and rejuvenate the body. But the most important berry for men is blueberries. It is rich in vitamins K and C, as well as substances that can prevent or improve erectile dysfunction, and most men suffer from it.
Water
It will not be superfluous to recall that water is the basis of the health of the body. No matter what gender you are, remember to drink at least 8-10 glasses of water a day.