10 Foods Men should include in their Diet

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Sneha Daga

“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”

No matter your age, consuming a well-balanced diet makes a significant impact on health. Men are different from women in the way that they need more calories throughout the day as they’re usually bigger and have more muscle than women. Men need to inculcate the consumption of certain nutritious foods that can help them in preventing diseases such as heart disease and prostate cancer, the No. 1 and No. 2 killers for men over 35.

Besides hitting the gym, men need to eat nutrient rich foods that are good for the heart and enhance circulation to all parts of the body. Quality nutrients are key to maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment. However, to remain in good health, a combination of regular physical activity, healthy diet and giving up bad habits such as smoking is essential.

The following foods help men improve their health and boost their immunity:

  • Whole Grains:

Whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, beans, lentils, fruits and vegetables are high in fiber and help manage hunger and fullness. They also aid in prevention of prostate and colon cancers. When purchasing whole grain products, look for labels specifying they contain at least 3-5 g fiber per serving. It is recommended to increase fiber intake gradually in order to avoid digestive problems.

  • Flax seeds:

Flax seeds are also known as linseeds and are loaded with omega-3 fats and dietary fibers. Flax seeds help increase the good HDL cholesterol, decrease risk of heart disease and lower blood pressure. The seeds are also rich in protein and low in starch and sugar.

Flax seeds can be added to everything from smoothies to cereal bowls.

  • Chia Seeds:

Chia Seeds are another rich source of omega-3 fatty acids and fiber. They also come filled to the brim with antioxidants, iron, and calcium. Omega-3 fatty acids help increase HDL cholesterol, the “good” cholesterol that prevents the risk of heart attack and stroke. Two tablespoons of the seeds contain 11gm of fiber. Garnish your oats, smoothies, and salad dressings with chia seeds to reap its benefits.

  • Brown Rice:

Brown rice is a whole grain incredibly rich in fiber. It is good for the digestive system, aids in lowering cholesterol and prevents formation of blood clots. Brown rice is low on carbs, promotes fullness and is a much healthier alternative to white rice.According to an Archives of Internal Medicine report, choosing brown rice over white may help reduce the risk of type 2 diabetes.

  • Brazil Nuts:

Brazil nuts are the seeds of a South American tree that grows in the Amazonian rain forest. They are the richest known source of selenium which helps prevent disorders like heart disease, thyroid problems and cognitive decline. Selenium also helps lower LDL or “bad” cholesterol. Brazil nuts also contain high amounts of copper, zinc, magnesium and healthy fats.

  • Quinoa:

Quinoa seeds are rich in protein content. A cup of quinoa will provide double the amount of protein and about 5gms more fiber than a cup of white rice. Regular consumption of quinoa can decrease the risk of premature death brought on by heart disease, cancer, diabetes and other chronic diseases by 17%. It is also rich in lysine, an amino acid that helps in tissue and muscle repair. You can garnish your salads with quinoa and add it to oatmeal or omelets.

  • Saffron:

Saffron contains an impressive variety of plant compounds that have been linked to health benefits, such as reduced inflammation, anticancer properties, and antidepressant activity studies have shown that saffron may have aphrodisiac properties — especially in people taking antidepressants.

  • Garlic:

Allicin-rich garlic is a great antioxidant and antibacterial. It helps to boost immunity among men, and can also help to reduce the risk of stroke. It’s hard to find the time to focus on what you’re putting inside your body due to the constant hustle and bustle of daily lifestyle but consumption of a balanced diet can have major results. After all you are what you eat!

  • Bananas:

Bananas are a rich source of potassium and Vitamin B-6. Potassium decreases the risk of stroke, lowers blood pressure and preserves bone mineral density whereas Vitamin B-6 with other vitamins aids the body in turning food to energy and assists in protein metabolism. Other good sources of potassium are orange juice, milk, tomato products, and beans.

  • Beans and Legumes:

Beans and legumes are free of harmful fats, as opposed to animal protein sources. This may be the very reason why one study found that people eating legumes at least four times a week had a 22 percent lower risk of heart disease relative to those eating them less than once a week. To reap the rewards, add beans to your salads, soups and vegetables.

It’s hard to find the time to focus on what you’re putting inside your body due to the constant hustle and bustle of daily lifestyle but consumption of a balanced diet can have major results. After all you are what you eat! Shop now

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