Nutrition and Diet

10 Superfoods Every Man Needs in Their Diet

Superfoods for menThere is eating healthy. And there is eating smart. While eating health is a good thing, eating smart is… well, smarter. This is true even for superfoods. Many health conscious people eat healthy, but pretty few people eat smart. What’s the difference?

Well, eating healthy is simply eating what is considered healthy generally. This means eating the right foods, in the right balance, and right portions.

On the other hand, eating smart means eating the right foods for your particular needs. For example, a sprinter and a marathon runner are both athletes in basically the sport. But their nutritional needs are different. While one needs nutrients that support bursts of energy, the other requires nutrients that support endurance.

Eating smart is about eating what is healthy as well as appropriate for your goals, age, lifestyle, and gender.

Similarly, while men and women can both benefit from increasing their superfoods intake, one gender may benefit more from certain superfoods than others.

Two things (mainly) drive men to seek superfoods; muscle-building and libido-boosting. Therefore, most the foods listed below support either or both these interests. Though in a numbered list format, the superfoods are not in any order.

Top 10 Superfoods for Men

1. Almonds

almonds-1768792_1280Some nuts, including almonds, have been shown to increase testosterone levels. Studies have shown that men who regularly eat a diet high in monounsaturated fats, the kind found in nuts, have the highest testosterone levels. As you may already know, testosterone is crucial for muscle building as well as libido.

Almonds are high in vitamin E, a natural antioxidant. They also supply a good amount of protein. They are also filled with minerals including magnesium, copper, and potassium. Plus, they supply a good amount of fiber. Almonds are rather easy to add to the diet. You can eat them straight or add them to other foods such as soups or salads. Raw or roasted almonds are the healthiest option.

2. Oysters

oyster-1522835_1280A list of superfoods for men would not be complete without oysters. In terms of seafood, oysters are perhaps the top superfood for men. Oysters have gained a reputation as an aphrodisiac. In fact, they are also called “the food of love”. Well, the reputation may not be that far-fetched. Oysters contain dopamine, a hormone known to boost libido.

Oysters are low in fat and low in calories, while high in protein. They also contain minerals zinc, iron, selenium, and calcium. Plus vitamins A, E, C, and B12. Plus, they ar a good source of omega-3 fatty acids.

3. Blueberries

blueberries-690072_1280Blueberries are one of the superfoods health experts rave about. They are convenient and versatile. You can eat them fresh, and they are still good when frozen. They make a good salad topping, and can be added to oatmeal and smoothies.

Blueberries are considered a “super sexual” food as they are said to function as a natural Viagra. They are also packed with fiber, vitamins and minerals, perhaps more than any other fruit in the produce section.

4. Flaxseeds

flax-seed-983769_1280Flaxseeds are one of the healthiest foods you can eat. Plus, they can be added to virtually any other food, including salads and smoothies. Flaxseeds supply plant-based omega-3 polyunsaturated fats, which have been linked to a healthy brain in aging. They are also a good source of dietary fiber.

Flaxseeds have been shown to possibly help reduce risk of prostate cancer.[1]

5. Broccoli

broccoli-1629643_1280Broccoli is one of the best vegetables a man can eat. The cruciferous vegetable may help protect men (as well as women) against bladder cancer, which is one of the most common cancers. Broccoli is packed with nutrients, including vitamins A, B1, B5, and E. It also contains minerals such as manganese, phosphorus, and copper.

You can eat broccoli raw or cooked. It can be added to salads for a healthy lunch or dinner, or make broccoli cheese as a snack. It makes a great side dish and it goes well in a stir-fry. Ways are myriad in which you can use this superfood.

6. Avocados

avocadosAvocados are one of the most misunderstood and often misrepresented foods. People who should know better have been heard saying that they are not healthy, simply because of their high fat content. However, not only are those fats healthy fats, but the health benefits of avocados are myriad.

Avocados will provide you with folate (vitamin B9), which has been shown to support healthy sperm. They also contain vitamins K, C, B5, B6, and E. Minerals in avocados include magnesium, copper, manganese, phosphorous, and zinc.

Avocados make a healthy breakfast, lunch, dinner, or snack. And of course, you can always use them to make guacamole for your salad, sandwich, or to use as dip.

7. Quinoa

quinoa-405538_1280Virtually unknown until recently, quinoa is now considered one of the best superfoods today. It is packed with protein, more than any other grain. It also provides a good dose of healthy, unsaturated fats. Quinoa is also a good source of fiber. It also contains minerals including iron, magnesium, and manganese, as well as all the nine essential amino acids.

Quinoa may lower the risk of high blood pressure as well as Type 2 diabetes.

Quinoa contains more nutrients including vitamins and antioxidants than any other grain.

Quinoa can be used as a healthier alternative to rice or oatmeal, among other ways of preparing and eating it. And it is gluten-free.

8. Watermelon

watermelonLike blueberries, the watermelon is considered a natural Viagra. This is because the fruit is rich in the amino acid citrulline, which relaxes and dilates the blood vessels much like Viagra and other drugs meant for erectile dysfunction.[2]

More men suffer from high blood pressure than women until age 55. Watermelon has a good amount of potassium which, research suggests, can reduce the risk of high blood pressure and stroke. The fruit is also a rich source of vitamins and minerals.

Watermelon is a delicious water-filled fruit that can be eaten straight or added to a fresh salad. It can also be enjoyed as a homemade juice or in a smoothie.

9. Lean, Grass-Fed Beef

beefWhat, beef is healthy? You bet. Unfortunately, beef has received a lot of bad rap. But it is one of the the most beneficial foods you can eat. With some exceptions including culture, religion, or health reasons, beef ought to be a regular part of your diet.

Before they made creatine as a supplement, bodybuilders including “the governator” Arnold Schwarzenegger ate beef to pack on the muscle. It can also help in fat loss.

Beef is a great source of protein, providing muscle-building amino acids. It is also packed with iron, and supplies a hefty dose of vitamins and minerals.

Always go for lean cuts, and/or trim off the fat. Cuts with the words “top” or “round” are usually more tender and flavorful. Also, try to get beef from grass-fed cows.

10. Red Peppers

red peppersLike tomatoes, which we also recommend (but not in this list), red peppers contain lycopene. Compared to other colors of pepper, red peppers pack on more nutrients the green, yellow, and orange varieties. Lycopene is a powerful antioxidant, which gives the peppers their red color. It is may help fight off a number of diseases including prostate cancer.

Look for peppers with taut unblemished skin, and deepest, most vivid coloring. Always wash peppers gently before eating them.

superfoods for men


[1] Oncology Nutrition: Flaxseed & Prostate Cancer Risk

[2] WebMD: Watermelon: A Natural Viagra?

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