Types of Foods That Can Make Healthy and Mighty Men
Compared to women, men may be more indifferent to the food they consume. But these foods can make men healthier and stronger as long as they are consumed at a reasonable level.
What types of food can improve men's health? Here are some foods that can improve men's health and fitness, including:
1. Red meat
If a man likes steak and potatoes, he is lucky. Because red meat is good for men. Beef and pork chunks are rich in protein and only have a little fat compared to chicken breast meat. Red meat is also one of the best sources of leucine. Leucine is an amino acid that helps build muscle.
Cherry juice is believed to relieve muscle aches. The pigments found in cherry have the effect of resembling some anti-inflammatory drugs, and of course there are no side effects.
Chocolate can improve blood flow, if taken properly. The results of the study show that flavanols in dark chocolate can reduce bad cholesterol levels, increase circulation, and stabilize blood pressure. Men with poor blood flow are more likely to experience development that leads to erectile dysfunction. So that foods that are good for the heart can also protect sex life too. But too much chocolate can cause weight gain. Some experts recommend eating one ounce of chocolate a day.
Shellfish and various types of seafood are rich in zinc. Zinc is very important for the heart, muscles, and reproductive system. Research has linked zinc deficiency with poor sperm quality and infertility in men. If not including seafood fans, other types of food that can be an alternative as a source of zinc include nuts and seeds.
Avocados are high in fat, but they are a good type of fat. Monounsaturated fats are found in avocados. Avocados can be used to reduce the level of total cholesterol and bad cholesterol (LDL), for no more than 25-35 percent of daily calories. Olive oil and nuts also contain good fat.
6. Fish Fat
Fatty fish, such as salmon or halibut, are excellent sources of healthy fats. These fish contain omega 3 fatty acids. Omega 3 fatty acids can prevent heart disease, certain types of cancer, and arthritis. Based on the results of the study it is recommended to consume 2 servings of fatty fish per week can reduce the risk of death from heart disease.
Like cherry, ginger also has anti-inflammatory properties. Research shows eating ginger regularly may help reduce pain due to physical exercise associated with muscle injury.
8. Milk and Yogurt
Milk and yogurt are sources of leucine, an amino acid that helps build muscle. Yogurt also contains protein, potassium, and good bacteria that can maintain intestinal health.
Bananas are a source of potassium. Potassium is very important for muscle contraction and bone health. Potassium is also important for stabilizing blood pressure. In fact, getting enough potassium may be as important as reducing sodium to reduce blood pressure.
Nuts are a source of protein, fiber and zinc. Pistachios are more prominent than other types of nuts because they are higher in sterols. Pistachios can help control how much food is consumed.
11. Brazil nuts
Brazil nuts are a source of selenium. Selenium can prevent prostate cancer. Selenium also has other health benefits, which help improve the immune system and improve healthy thyroid function.
12. Tomato sauce
Tomatoes are rich in lycopene, which is a powerful antioxidant that can protect against some cancers. Some studies show that men who eat tomato sauce regularly are less likely to develop prostate cancer.
13. Soybeans and preparations
According to a study of more than 40 countries, foods that might offer the strongest protection against prostate cancer are soy. Including soybean processed foods, such as tofu and soy milk.
14. Mixture of various types of vegetables
Vegetables packed with phytochemicals can improve cell health and protect against cancer. There are various types of phytochemicals, and the best way to get them is by eating different colored vegetables.
15. Orange vegetables
Orange vegetables are a source of beta carotene, lutein, and vitamin C. These nutrients can reduce the chances of developing prostate enlargement. Good choices of orange vegetables include red peppers, carrots, squash and sweet potatoes.
16. Green vegetables
Spinach can be beneficial for the eyes and prostate. Green vegetables are rich in lutein and zeaxanthin. These vegetables can protect against cataracts and age-related macular degeneration. Cataract is a chronic eye disease that damages vision.
17. Grilled potatoes
Roast potatoes are very tasty and easy to make. Roast potatoes are also very high in vitamin C, which is an antioxidant that works against free radicals in the body. Other sources of vitamin C include green peppers, kiwi and citrus fruits.
Eggs provide lutein, protein and iron. Although egg yolks are a source of cholesterol, eggs also contain protein.
19. High-fiber cereal
Fiber can improve body performance. Fiber also helps keep the digestive system running smoothly, and is beneficial for the heart as well.
20. Brown rice
Brown rice is a source of fiber. If you don't really like brown rice, you can mix it with some white rice. There is already clear evidence that brown rice and whole grain foods can help maintain a healthy weight, while reducing the risk of heart disease and type 2 diabetes.
Berries can help intimate relationships with partners mentally and physically. Berries contain antioxidants that can reduce the risk of various types of cancer. In studies conducted on animals showing blueberries can also improve memory and brain function.
The results showed that coffee can increase alertness, and coffee usually contains almost no calories.
23. Focus on healthy food choices
When making changes to the daily diet, it is recommended to add good food. When you are used to eating more fruits, vegetables, meat and seeds. These foods can replace some unhealthy food choices.