Men are said to be more practical for everything, however in some cases it is likely that it will take a little more work to organize to follow a balanced diet. The truth is that one of the more effective and simple ways to take control of their health, it is through a nutrient-rich diet.
While the quality food and high nutrient density, they will always be good for everyone no matter gender and age; It is a fact that there are some products that are better for enhance male health. According to data revealed by the Academy of Nutrition and Dietetics, a healthy diet for men should include the following components: at least 2 cups of fruits and 2½ cups of vegetables, whole grains, 38 grams of fiber per day, two or three servings of fish per week, unsaturated fats and 3,400 daily milligrams of potassium from fruits, vegetables, fish and dairy.
Maybe when reading the nutritional specifications recommended, it is somewhat overwhelming, however it is quite simple meet those goals and the secret lies in the habitual consumption of specific foods. That is why we gave ourselves the task of collecting 6 fundamental foods in the male diet and that they have the advantage of being recommended by specialists in medicine and nutrition.
The 6 key foods in the male diet:
The avocados are considered one of the healthiest foods on the planet. There are numerous scientific references that endorse their nutritional and medicinal properties, among which its benefits for protect cardiovascular, digestive, brain and nervous health. Avocados are a good source of healthy fats what protect the heart, taking into account that heart conditions are one of the main causes of death in men, it is worth paying attention. Avocados provide very important nutrients for men’s health, such as vitamin C, E, K and group B, folic acid and a lot of potassium. Are very satiating, so that promote weight loss and thanks to its content in soluble and insoluble fiber they benefit digestion and intestinal health. They have a great antioxidant and anti-inflammatory power, in such a way that they are a great ally for prevent diseases.
Avocado. / Photo: Shutterstock
Grenades they are a food that can not be missing in the daily diet of men, are essential as they help reduce the risk of prostate cancer and other related conditions. They also draw special attention for their unmatched antioxidant power, which is of great help to combat free radicals, oxidative stress and are a great complement to prevent arteries from hardening and thus reduce the risk of cardiovascular disease. At the same time they are hydrating, juicy and refreshing, are associated with great qualities to combat premature aging.
Grenades / Photo: Shutterstock
The almonds are in the list of most recommended superfoods in everyone’s diet. Is it so packed with nutrients that benefit the brain function, intellectual capacity and muscle mass, a very important issue for men. Regular consumption of almonds has positive effects on the general well-being of a man, among which are its benefits for balance high levels of sugar, cholesterol, and blood pressure. At the same time they are satiating, versatile and full of energy, they improve the mental and physical performance. A consumption of 20 almonds (100 grams) per day.
Almonds / Photo: Shutterstock
Many men like to eat cow liver and best of all, it is related to great benefits for stimulate male health. In principle, its nutritional power, as it contains essential vitamins such as vitamins A, B and folate and minerals like zinc, copper and iron. Specifically nutrient density of beef liver helps with utilization of oxygen from red blood cells that can increase physical resistance and is a great ally against cases of anemia and chronic fatigue. It is also low in calories and very energetic.
Liver Pate. / Photo: Rita E / Pixabay
Another of the healthiest foods on the planet and one of the most recommended products in various nutrition and health trends. The Cranberries are considered a super-fruit, which shines for its nutritional potential in antioxidants, vitamins, minerals and trace elements. They are associated with benefits to reduce the risk of suffering certain types of cancer and very specifically they are a anti-inflammatory treasure, thanks to its content in substances called proanthocyanidins. Its content in Gallic acid plays a very important role in neural and brain function, in such a way that they benefit everything related to the cognitive area. They are very low in calories, light and refreshing, ideal for lose weight and bring a lot of energy. At the same time they shine for their cleansing properties that benefit the elimination of toxins and retained fluids, and are associated with benefits to protect the urinary system.
Blueberries. / Photo: BBC
In recent years, all doctors recommend and emphasize the importance of integrate salmon into the diet, not for nothing is one of the most popular foods in the Mediterranean diet. It is not only a source of proteins of high biological value versatile, salmon is extremely high in omega-3 fats, considered very important substances that protect heart health, promote weight loss and provide anti-inflammatory properties. Specifically contributes EPA and DHA, two primary omega-3s found in the salmon and that are related to an increase in production of dopamine. It’s about a neurotransmitter that plays many roles in men’s health, such as the mood, sleep and increased sexual desire.
Salmon. / Photo: Shutterstock