Top 10 Super Foods For Men
Foods that are rich in antioxidants, vitamins and minerals are often called super foods. In this blog we consider top 10 such foods for men, that are needed to maintain health and prevent diseases. Nutritionally speaking all foods made by nature are power packed with goodness. The term super foods is considered to be misleading by experts as no single food can provide us with all the nutrients that we need. Nonetheless these foods are super healthy and must be a part of every man's diet. We will look at the top ten super foods that are needed for men and important functions related to each one of them.
Fatty fish such as sardine, mackerel, tuna and salmon are rich in omega 3 fatty acids and their role in reducing inflammation as well as the risk of chronic diseases is recognised by many studies. 3 servings a week of fish means a lower risk of heart disease and cholesterol levels in men.
The high amount of zinc in oyster makes it very important in the diet of a man. The reason is that zinc aids in the formation of sperms and maintains high levels of testosterone hormone. Men need 11 mg of zinc a day as per nutritional guidelines.
It not only reduces the risk of heart diseases, the lutein content ensures that men who consume broccoli have a reduced risk of prostate cancer. Steam broccoli for 3 – 4 minute to retain all nutrients.
Very rich in the antioxidant lycopene, tomatoes help to increase immunity and have anti cancer properties against cancers of the prostate, head and neck. Absorption is best when the tomatoes are consumed cooked in the form of tomato paste or soup.
Black grapes have phenolic antioxidants called resveratrol that reduce sticking of platelets to each other, the main cause of a heart attack. In men regular intake of fresh grapes or it's juice means better cardiovascular health.
These antioxidant rich berries help to reduce risk of many cancers as well as Alzheimer's disease that is common in elderly men. These effects are seen only on regular consumption and a few servings a week are encouraged.
Olives are rich in monounsaturated fatty acids that for men lead to lower levels of cholesterol and a stronger heart. Also olives are rich in calcium and magnesium, both needed to maintain strong bones and muscles.
8. Green Tea
It should be consumed everyday as it is rich in an antioxidant called epigallocatechin-3-gallate. This is proven to reduce risk of prostate cancer in men who drink it regularly. 3 to five cups a day are ideal.
9. Peanut Butter
The humble peanut butter has good fats that reduce the levels of bad cholesterol and triglycerides which in turn reduce risk of heart diseases. This is great news as heart diseases top the causes of mortality in men.
This sweet juicy fruit is rich in potassium which helps to maintain optimum blood pressure levels. This also means a lower risk of a man suffering from stroke which is common after the age of 55.
These above healthy foods are a great addition to a man's daily diet. Along with this, regular exercise for 30 minutes a day is a sure way to keep diseases at bay.