Get to know the essential and beneficial foods for men
No matter your age, having a diet rich in nutrients is important for health,weight lossand strength. Men are encouraged to eat three balanced meals every day and never skip breakfast. According to the Heart Association, men who skip breakfast are 27% more likely to faceheart attacksor death from heart disease compared to those who don’t. Thus, in this crucial section ofSelMagz, the most beneficialnutrientsare introduced for all men to include in their diets.
Foods beneficial for men’s sexual health
The foods you eat are crucial for sexual health, from erectile function to sperm mobility. Research shows that some specific dietary elements, from common vitamins to lesser-known herbal extracts, have positive effects on men’s sexual health.
1- Brazil nuts
Brazil nuts, which includealmondsandpeanutswork wonders for men. Selenium is a rare mineral that plays a significant role in men’s hormone health. A deficiency can cause reproductive health issues.
Taking selenium supplements can resolve 56% of male fertility issues and significantly improve sperm mobility related to testosterone deficiency.
2-Coffee
Men who consume 85-170 mgof caffeinefrom other beverages experience 42% less erectile dysfunction. This is true even among men who are overweight, obese, orhave high blood pressureCaffeine is a stimulant that activates several reactions in men’s bodies, increasing blood flow to the genital area.
3- Spinach
Spinach is rich inmagnesiumwhich reduces inflammation in blood vessels, increasing blood flow to the genitals and making intimate relationships more enjoyable.Spinachis also rich in folate, helping protect male genitalia from age-related sexual issues.
4- WatermelonWatermelon is one of the richest natural sources of L-citrulline (an amino acid that can help maintain erections). This amino acid gets converted to L-arginine in the body, stimulating nitric oxide production, which boosts blood flow and strengthens erections.
5- Pomegranate
Pomegranate juice
is full of antioxidants that support blood flow and may help improve erectile dysfunction.6- CherriesCherries are rich in anthocyanins, helping you maintain health and improve blood supply to the genitals, making them a healthy snack. A cup of
cherries
contains less than 100 calories and includes B vitamins, cancer-fighting flavonoids, and 3 grams of satisfying fiber.7- PotatoesPotatoes are a good source of
potassium, which
helps enhance blood circulation and improves blood flow while also aidingin reducingwater retention caused by salt.8- CarrotsCarrots help improve sperm mobility toward the egg. Men who consume more carrots see a 6.5 to 8 percent improvement in sperm function, due to carotenoids, powerful antioxidant compounds found incarrots.Beneficial foods for
heart health
According to statistics from the Heart Association, one in four men dies from cardiovascular diseases. As mentioned in previous segments of SelMagz’s health section, men can preventhigh blood pressure, strokes, high cholesterol, and heart diseases through a reasonable diet and regular exercise while consuming the following foods.
9- Wild SalmonOmega-3s are vital for maintaining health and improving heart conditions as they are healthy fats that help reduce
triglycerides(fats that can accumulate in the blood and cause heart attacks) and regulate irregular heartbeats. Include wild salmon in your diet to enjoy these benefits.10- Flaxseeds
A diet rich in healthy fats like flaxseeds increases levels of good cholesterol. They are also high in fiber, which not only helps you feel full but also protects the heart. To maximize omega-3 intake, consider using ground flaxseeds.
11- Beans and LentilsUnlike animal protein sources, beans and lentils are free from unhealthy fats. It is recommended that individuals consume them at least four times a week to reduce heart disease risk by 22 percent. Additionally, eating three-quarters of a cup ofbeans
daily can lower bad cholesterol levels in the blood by 5 percent.
12- Walnuts
Walnuts are one of the best dietary sources of omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for the heart. According to a study, eating just two walnuts daily significantly improves blood flow to the heart, reducing the risk of cardiovascular diseases by 19 percent.
It is essential to note that high temperatures can destroy the beneficial oils in walnuts; hence, buy them raw and store them in a sealed container in the fridge for a healthy snack for your heart.13- AvocadoAvocado is high in unsaturated fats and helps combat high cholesterol.14- MushroomsMushrooms are low in calories and a rich source of potassium, which can help lower blood pressure and counterbalance the negative effects of excess sodium.
15- Oatmeal
Oats contain a type of soluble fiber called beta-glucan and an anti-inflammatory compound named avenanthramide that help fight obesity-related issues, including heart diseases anddiabetes.According to a study in the Journal of Health, consuming one serving of cooked oatmeal (one cup) two to four times a week results in a 16 percent reduction in the risk of developing type 2 diabetes.
16- Olive Oil
Regular consumption of pure olive oil reduces the risk of cancer, heart diseases, and other obesity-related issues, as well as the risk ofstrokes.
People who followed a Mediterranean diet rich in olive oil showed a 35 percent reduction in the risk of metabolic syndrome and a 43 percent reduction in weight. Additionally, the phenols in olive oil can eliminate genes associated with inflammation observed in metabolic syndrome.
17- Yogurt
A study involving over 2000 adults showed that those who get only 2 percent of their daily total calories from yogurt have lower blood pressure compared to those who consume less creamy products. Some
yogurts
contain a good dose of potassium, which is an excellent blood pressure reducer.For example, a 300-gram cup of organic creamy yogurt contains 14 percent of the required daily potassium, which is more than a smallbanana.Foods beneficial for diabetesDiabetes is a risk factor for various heart diseases, including heart attacks, strokes, and other conditions like
Alzheimer’s, kidney damage, and nerve damage. Therefore, include the following foods in your main diet.
18- Brown RiceChoosing brown rice over white rice may help reduce the risk oftype 2 diabetes
because the fiber it contains helps in controlling blood sugar spikes and hunger.19- WatercressAccording to a study, those who eat more leafy vegetables like watercress, in addition to fruits, are less likely to develop type 2 diabetes. This vegetable has more nutrients than other vegetables and is recommended for fighting cancer.
Results from a trial indicated that taking 85 grams of raw watercress daily can reduce cancer-related DNA damage by 17 percent.
20- Grass-fed Cow’s MilkAccording to a study, men who consume more dairy products, especially low-fat dairy, are at a reduced risk for type 2 diabetes. Other research indicates that dairy products may help with insulin resistance that leads to type 2 diabetes. Thus, when purchasing, opt for dairy products that are rich invitamin D
and calcium because studies indicate that low levels of vitamin D may be linked with poor health outcomes.21- BroccoliBroccoli is rich in sulforaphane, a compound that prevents inflammation, improves blood sugar control, and protects blood vessels from cardiovascular damage. Therefore, add it to your
omelet
,pastaand other dishes.
Foods that are helpful against cancerWe all know that family history and environment play significant roles in individual cancer risk. However, this can be managed by avoiding smoking, regular exercise, and a healthy diet. In addition to a healthy lifestyle, consider incorporating the following foods.
22- TomatoesAccording to a cancer epidemiology study, men who consume more than ten servings of tomatoes each week face an 18 percent reduced risk ofprostate cancer.
Tomatoes are rich in lycopene, a powerful antioxidant that combats toxins and DNA damage, and a high intake of tomatoes correlates to improved sperm shape and increased fertility.
23- Mackerel
The omega-3s and vitamin D present in mackerel, herring, and
salmon
are beneficial for the heart. According to a study, men who consume these fatty fish more than three times a week are 40 percent less likely to develop advancedprostate cancercompared to those who only consume it twice a month.
Limit consumption of processed meats like
sausagesas they are associated with elevated cancer risks. Instead, incorporate more fatty fish into your weekly diets.24- StrawberriesBerries likeblackberries
, raspberries, and
blueberries
contain tumor-inhibiting compounds (like phenolic acids, glycosides, and anthocyanins) and antioxidants like ellagic acid, which can slow the reproduction of cancer cells and stop free radicals. Studies show that consuming thesefruits is particularly effective against
colonprostate, and esophageal cancers.25- White Tea
According to a study in food chemistry, the antioxidants in white tea help protect healthy cells from oxidative damage while also inhibiting the reproduction of colorectal cancer cells.
26- Citrus PeelsIf you enjoy eatingoranges, lemons, andgrapefruits
don’t throw away their peels as they contain a powerful compound that boosts the production of detoxifying enzymes in the body. In fact, regular consumption of their peels can reduce the risk of skin squamous cell cancer by 30 percent and shrink existing tumors.27- Leafy GreensSpinach,
kale,
mustard greens,rhubarb,and romaine are excellent vegetables for you as they are rich in nutrients that fight throat, mouth, lung, breast, skin, and stomach cancers.28- Red Sweet PeppersLycopene is a phytonutrient that gives red fruits and vegetables their color and helps reduce the risk of prostate cancer. To benefit from this, consume tomatoes andsweet bell peppers several times a week. Lycopene from food cooked with low fat is absorbed better than raw, fat-free foods. For instance, cooked tomatoes release more lycopene in the body than raw tomatoes.29- CauliflowerWhite vegetables contain a compound called indole-3-carbinol that, based on research, repairs DNA and neutralizes cancer.30- GingerGinger contains the compound gingerol, which inhibits cancer and is particularly effective against colorectal cancer.31- Low Glycemic Index Carbohydrates
Low glycemic index carbohydrates are hugely beneficial for men with colon cancer. Those who consume the most high glycemic index carbohydrates have an 80% higher risk of death or disease recurrence.Doctors recommend avoiding fruit juices and
carbonated drinks.
Foods like
datesor raisins have a high glycemic index, so replace them with apples, oranges, ormelons.Swap brown rice with white rice andwhole grain cereals
and include side dishes like
potatoes, beans, and vegetables.The best foods forfitnessAre you trying to lose weight? Do you want to build lean muscle? By including the foods mentioned in this section of SelMagz, you can prevent obesity-related diseases like metabolic syndrome and diabetes.32- EggsAn egg provides 15 percent of riboflavin, one of the eight B vitamins that assist metabolism and subsequently provide energy. The protein in eggs also aids in fat reduction.In an eight-week study, it showed that individuals who consumed eggs for breakfast lost 65% more weight and 16% more body fat. Furthermore, they had a 61% reduction in body mass and a 34% reduction in abdominal fat.33- Grass-fed BeefIf you want your protein source to be beef, use grass-fed beef as it is a source of creatine and increases muscle protein synthesis, enhancing muscle building. It is also rich in CLA (conjugated linoleic acid), which is an anti-inflammatory fatty acid. This type of beef naturally has fewer calories than regular beef.
34- Chocolate MilkDrinking a mix of carbohydrates and proteins after a tough workout can help you recover energy and build lean muscle and metabolism. According to a study in Applied Physiology, Nutrition, and Metabolism, cyclists who drank chocolate milk after high-intensity cycling had 51% more power in their next cycling session than those who consumed a regular drink.35- Quinoa (has been cultivated in Fars province for a year or two)
Quinoa helps you maintain fitness as it contains complex carbohydrates, significant protein content, and rich levels of lysine, aiding tissue and muscle repair, helping reach your desired weight faster. Additionally, quinoa is a rich source of minerals like magnesium, which helps relax blood vessels and enhance circulation in muscles.36- AlmondsAlmonds make an excellent snack comprised of complex carbohydrates and healthy oils, with a quarter cup helping you lose weight after two weeks. (Studies have shown that those who consume almonds daily for 24 weeks experienced a 62% weight loss and reduction in body mass.)
Almonds are rich in the amino acid L-arginine, which assists in burning fat and carbohydrates more effectively during exercise.
37- Grapefruit
Eating half a grapefruit before meals may boost the body’s fat-burning performance. Scientists attribute its powerful effects to its fat-free compounds, though this fruit may interact negatively with some medications. Therefore, if you consume specific medications, consult your doctor about it.
38- Chia Seeds
Chia seeds offer many health benefits and enhance muscle power. They are rich in omega-3 fatty acids and fiber. Omega-3 works to reduce inflammation and promotes muscle strengthening and growth through protein synthesis, while the fiber provides long-lasting energy and feelings of fullness. In fact, just two tablespoons contain 11 grams of fiber. You can add them to oatmeal, smoothies, and salad dressings.
39- Cottage Cheese
The muscle-building power of cottage cheese comes from two different components: casein (a slow-digesting dairy protein) and live protein in whey.Consuming casein slowly raises blood amino acid levels and whey protein helps you break down and absorb all the necessary nutrients for muscle building and becoming stronger.Foods crucial for boosting the immune systemYou should also protect your body from the inside. The foods mentioned below help strengthen your body’s defense against colds,the fluand more serious conditions.40- KefirIf you cannot tolerate the lactose present in dairy,kefirmight help. This tangy drink is made from fermented cow’s milk and is 99% lactose-free. It is also a major source of probiotics, a type of beneficial bacteria known for enhancing heart health, digestion, and immune function.41- Red Peppers
Red peppers not only boost metabolism but are also packed with an infection-fighting substance called beta carotene. They also possess anti-cancer properties for prostate health. Add a teaspoon of red pepper powder to your meals daily to gain its benefits.42- Sweet Potatoes
Sweet potatoes may neutralize the effects of smoking and help prevent diabetes. They contain glutathione, an antioxidant that can enhance the immune system’s health and protect against Alzheimer’s,
Parkinson’s, heart attacks, strokes, and liver diseases.
43- Kale
Kale is loaded with vitamins, minerals, and phytochemicals that are beneficial in preventing various diseases. This plant strengthens the immune system and fights off illnesses.
44- Blueberries
If you feel that your immune system has weakened recently, consider consuming some blueberries. Based on a study, the compound pterostilbene in blueberries is exceptionally beneficial for the body, particularly for the immune system.Essential FoodsNutrients for men
Watermelon consumption
Nutrients for menCarrot consumptionBenefits of carrot consumption for men
Benefits of lentils
Benefits of lentils for heart health
Mushroom consumption
Benefits of mushroom consumption for men
Benefits of yogurt
Benefits of yogurt consumption for the body
Benefits of watercressBenefits of watercress for diabetesBenefits of broccoli
Using broccoli in meals
Benefits of strawberries
Strawberries in combating cancer
Benefits of bell peppersThe importance of consuming bell peppers for menBenefits of vegetablesBenefits of vegetables for menBenefits of chocolate milk
Chocolate milk for men’s fitness
Cottage cheeseEssential nutrients for the bodySweet potatoes
Beneficial foods for men
Weight loss and methods for fitnessSigns of heart attacksBeneficial foods
Benefits of almonds
Benefits of peanutsNutrients for menSide effects of coffee
Benefits of caffeineLowering high blood pressure
Benefits of magnesiumBenefits of spinachBenefits of watermelon
Foods for men
Benefits of pomegranate
Benefits of cherries
Benefits of potatoes
