21 food that men should eat

Food plays an integral part in our life. We indeed are what we consume. Consuming the right food will improve health, and consuming the wrong food can damage it.  

Women and men require a different set of nutrients fuelling their bodies to function smoothly. The most significant difference between a man and a woman is that men have more muscle mass than women.  

Therefore, it is essential for a man to consume food rich in protein, and their overall calories must be higher than women depending on their lifestyle. Irrespective of the age, consuming nutrient-dense meals Is essential.  

What are some of the foods all men should consume to keep them healthy?  

Lean red meat

If a person fancies steak, they are in some for good news. Red meat can be good for health as it can offer a good source of lean protein.  

Red meat is also nutrient-rich food. It serves as a source of vitamin B12, zinc and other nutrients apart from protein.  

The body can receive adequate iron and prevent iron deficiency if a person consumes red meat regularly.  

Tart cherries

Tart cherries, or sour cherries, have become popular in the last few years. These cherries can be consumed fresh, juiced or frozen.

This bright fruit can offer various nutrients like  

• Vitamins A  
• Vitamin C  
• Manganese  
• Copper  
• Potassium  
• Vitamin K and  
• Fibre.

Athletes consume tart cherry juice to reduce muscle soreness and improve sleep quality.  

Moreover, these cherries offer antioxidants that fight against oxidative stress. Oxidative stress can cause degenerative brain disorders. Tart cherries can keep the brain healthy.

Chocolate

A healthy relationship with chocolate can be good for physical and mental health. However, it is also important to choose dark chocolates over regular chocolates that contain more sugar.  

Dark chocolate can benefit a person by helping with heart health. The antioxidants in dark chocolate can lower blood pleasure and assist with the circulation of blood.  

Dark chocolate can also improve brain function as the flavonols in them can positively impact brain function.  

Another reason to consider consuming dark chocolate is the ability of the chocolate to reduce the stress level in the body.  

Dark chocolate can reduce the stress hormone called cortisol in the body. Preventing such hormone escalation can keep the body stress-free to an extent.  

It is also essential to consider that too much chocolate will result in weight gain. It is better to consume and enjoy them in moderation.  

Shellfish

Including seafood in the diet can be beneficial for almost anyone. Shellfish offers a wide range of nutrients and proteins essential for a healthy diet.  

The most significant advantage of consuming seafood is the variety of nutrients it has to offer that includes

• Vitamin B6  
• Vitamin E  
• Phosphorus  
• Magnesium  
• Vitamin B12  
• Copper  
• Zinc  
• Iron   
• Iodine  
• Selenium and  
• Potassium.

Shellfish are high in the above-mentioned minerals and are loaded with antioxidant properties.  

Avocado  

Avocados have become a kitchen staple in many homes around the globe. They are nutritious, delicious and offer adequate nutrition.

Avocados contain proteins, carbohydrates, fat, vitamin C, vitamin K, folate, copper, potassium and manganese.

This fruit offers nutrients like magnesium, often lacking in many people’s diets. Health-conscious people consume avocado and believe it can help with weight loss.  

Fatty fish 

Omega-3 fatty acids are crucial for heart health. Fatty fish like sardines and salmon are known to provide a fine source of healthy fat to the body.

The omega-3 fatty acids present in these delicious fishes protect against heart diseases. The omega-3 fatty acid will help lower the body’s bad cholesterol or LDL cholesterol levels, preventing the chances of a heart attack or stroke.  

Consuming a few servings of fatty fish regularly can lower heart disease risk.  

Ginger

This spicy food is often grated into a dish or served as a flavouring agent. Ginger boasts various health benefits that can fight against inflammation and help with digestion.  

Ginger is also believed to boost immunity. It is also filled with antioxidants that can fight against stress and cell damage. Ginger can also help the body fight against chronic health conditions like high blood pressure, lung diseases and heart diseases.  

Milk and yoghurt

We have learned that milk is a complete food. Rightly so. Milk is a fine source of vitamins and minerals. It renders the body with essential nutrients like potassium, vitamin B12, calcium and vitamin D.  

Milk can also offer vitamin A, zinc and magnesium. If a person is not lactose intolerant, consuming milk on a regular basis can improve bone health, prevent cognitive decline and offer other essential health benefits.  

For people who engage in intense physical activities, bone density is essential. By consuming milk, a person can improve their bone density and reduce the chances of bone erosion.  

Bananas

No wonder the minions go bananas for bananas. This fruit hosts quite some amount of potassium and is critical for bone health and muscle contraction.  

Bananas are believed to help with digestion and regulate bowel moments. Eating one or two bananas daily is considered a normal intake for most healthy adults. Including this fruit in the diet can provide all the nutrients the body requires.

Pistachios

Even though these nuts sound like a movie villain from the far east, they offer a good amount of protein, fibre and zinc with a great taste.  

But it is easy for anyone to get deceived by the taste and gobble up too many nuts, which can spike the calorie count.  

Consuming these nuts in moderation can help improve cholesterol levels and fight against oxidative stress damage.  

Brazil nuts

Brazil nuts provide impressive health benefits for men. It raises the testosterone level and helps with male fertility.  

Brazil nuts offer a decent amount of selenium. Selenium can help boost sperm production and enhance their swimming ability to reach the egg.  

Brazil nuts are also a good source of antioxidants, vitamin E and ellagic acid. Ellagic acid acts as an antioxidant and can help the body fight against inflammation.

Tomato sauce

A surprising name on the list as many people believe tomato sauce is harmful to health. It is true only if the sauce contains more sugar and preservatives.  

Tomatoes are rich in lycopene. Lycopene is a substance that helps the body against a few cancers. Some research suggests that men who consume tomato sauce regularly are less likely prone to prostate cancer. However, further research is required to prove the claim.  

Tomatoes contain various plant nutrients that improve the overall health of a person. It is important to consume fresh tomato sauces with minimal sugar and preservatives to help improve health.

Soy food  

Including soy food in the diet can offer the body various health benefits like improving heart health and lowering the risk of developing a particular cancer.

Soy food contains omega-3 fatty acids and polyunsaturated fats linked to reducing the bad cholesterol levels in the body, reducing the chance of developing cardiovascular diseases.  

Soy foods are also a great source of vitamins and minerals, including  

• Vitamin D  
• Zinc  
• Iron and  
• Various antioxidants are required by the body to function smoothly.

Mixed vegetables  

Vegetables are good for health. Including two servings of vegetables daily in the diet provides the body with all the essential nutrients.  

Vegetables are phytochemicals that help the body boost the health of the cells and protect against cancer.  

Various vegetables can provide a wide range of nutrients that will improve a person’s overall health by fighting inflammation, managing BP, providing fibre, improving skin health and reducing blood sugar levels.

Orange vegetables

As soon as we listen to the word orange, the image of an orange fruit strikes the brain.  

Often, we tend to neglect orange vegetables containing high amounts of vitamin A. Orange vegetables like carrots, squash and sweet potatoes can help the mucosal tissues of the mouth.  

By consuming orange vegetables, a person can prevent or reduce the chances of developing brittle nails and teeth.  

These bright-coloured vegetables serve as an excellent source of beta-carotene and vitamin C. By doing so, they can help lower the chances of developing enlarged prostate and reduce the chances of getting prostate cancer.  

Green leafy vegetables

A healthy diet is incomplete without including leafy green vegetables. Home to various essential minerals and fibre, consuming a diet rich in greens can offer many health benefits like reducing the risk of obesity, reducing the chances of developing heart diseases, managing BP levels and improving cognitive health.

Leafy green vegetables are at the pinnacle of the healthy food list. Boasting ample nutrient content that is good for eye health and protecting against cataracts and macular degeneration, these greens are not to be missed by anyone.  

Eggs

We were taught not to put all our eggs in a single basket, but putting those eggs on the plate can benefit the body.  

Eggs offer various nutrients and provide high-quality protein to the body. They are one of the best sources of choline that a person can obtain through dietary sources. Eating one or two eggs daily is considered safe for most healthy adults.

Moderate consumption of any food is essential. Any food can result in negative health consequences.  

High fibre cereal

Including fibre in the diet can be a performance enhancer. People who try to lose weight can also consider including high-fibre cereals as fibre keeps a person full for a longer time. It also helps the digestive system function smoothly.  

Fibre also helps to normalize bowel movements and helps maintain bowel health. This nutrient will also help control and manage blood sugar levels in the body.  

Consuming enough roughage can lower the risk of heart disease, strokes and type 2 diabetes.  

Brown rice

One of the healthiest food a person can consume is brown rice. Brown rice offers a good amount of fibre and can fill a person quickly.  

Many nutrients found in brown rice can help the body remain healthy. It is also considered to be a heart-friendly food. The magnesium content in brown rice helps reduce the chances of developing various heart diseases or strokes.  

Brown rice can be consumed with any other food like lean meat, spinach or healthy curries to supplement the body with all the necessary vitamins and minerals.  

The majority of the opinions from expert’s states that brown rice has less carbohydrate content compared to its cousin, white rice. Brown rice is also in touch with other nutrients as it contains the barn.  

Berries

Berries are small fruits that are pulpy and can be eaten raw. Berries have a sweet or sore taste. They are small and round in shape.  

These fruits are consumed globally and are also sold as jams. Berries are one of the most nutritious foods a person can consume. They are a rich source of antioxidants protecting the body from free radical cell damage.  

Berries nestle as an excellent source of insoluble fibre and are highly nutritious. These delicious fruits are heart-friendly and help lower the bad cholesterol level in the body.  

If you find someone with good skin, probably they would have consumed enough berries for skin health. Berries also help with cognitive ability and keep the brain from decline.  

Next time you find a pack of fresh or frozen berries, do not forget to relish them.  

Coffee

The question that hardly hears a no for an answer is “coffee?”

It is arguably the world’s most consumed beverage and is hard to resist. The smell of coffee is soothing, and for many people across the globe, it is the first beverage consumed for instant energy in the morning.  Caffeine in coffee can help a person rejuvenate by boosting energy levels and lowering the risk of type 2 diabetes.  

Coffee is also known to support brain health and assist with mood stabilization, thus reducing the chances of depression.

Coffee can also help with weight management and support heart health by lowering bad cholesterol.  Coffee contains antioxidants that are beneficial for skin health. No wonder coffee flavoured scrubs and face washes are popular in the commercial market.

To sum up

Keeping ourselves healthy is mandatory. Food plays a significant role in determining how healthy a person can be.  Men and women need a different set of nutrients to keep them actively functioning every day.

With the above-mentioned food, men, woman or anyone can keep themselves healthy if an active lifestyle accompanies their diet.  However, some people might require a personalised diet to help the body recover from a certain health condition with the help of a medical professional or a dietician.

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