What kind of food that can improve men's health? As quoted from WebMD, Saturday (10/15/2011), here are some foods that can improve health and fitness men, among others:
If a man likes steak and potatoes kind of food, then he's lucky. "Because red meat good for men," says Leslie Bonci MPH, RD, a nutrition consultant.
Cuts of beef and pork is rich in protein and has little fat compared to chicken breast meat. Red meat is also one of the best sources of leucine. Leucine is an amino acid that helps build muscle.
2. Cherry
Cherry juice is believed to relieve sore muscles. Pigment found in cherries has the effect of some drugs like anti-inflammatory, and certainly there are no side effects.
3. Chocolate
Chocolate can improve blood flow, if taken correctly. The study shows that, flavanols in dark chocolate can reduce levels of bad cholesterol, increase circulation, and stabilize blood pressure.
Men with poor blood flow, more likely to experience growth that lead to erectile dysfunction. So the food is good for the heart also can protect your sex life as well.
But too much chocolate can cause weight gain. Some experts recommend eating one ounce of chocolate a day.
4. Shellfish
Shells and various types of seafood are rich in zinc. Zinc is essential for heart, muscle, and reproductive systems. Studies have linked zinc deficiency with poor sperm quality and infertility in men.
If the fan is not included seafood, other foods can be an alternative as a source of zinc, among others, nuts and seeds.
5. Avocado
Avocados are high in fat, but fat is the kind of good fats. Monounsaturated fats found in avocados.
Avocado can be used to lower levels of total cholesterol and bad cholesterol (LDL), for no more than 25-35 percent of daily calories. Olive oil and nuts also contain good fats.
6. Fat Fish
Fatty fish, like salmon or halibut, are an excellent source of healthy fats. The fish contains omega-3 fatty acids. Omega-3 fatty acids can prevent heart disease, some cancers, and arthritis.
Based on the results of research are advised to consume two servings of fatty fish per week can lower the risk of dying from heart disease.
7. Ginger
Such as cherry, ginger also has anti-inflammatory properties. Research shows eating ginger regularly may help reduce the pain of physical exercise associated with muscle injury.
8. Milk and Yogurt
Milk and yogurt are the source of the leucine amino acid that helps build muscle. Yogurt also contains protein, potassium, and good bacteria that can maintain intestinal health.
9. Banana
Bananas are a source of potassium. Potassium is essential for muscle contraction and bone health. Potassium is also important to stabilize blood pressure. In fact, getting enough potassium may be as important as reducing sodium to lower blood pressure.
10. Pistachios
Nuts are a source of protein, fiber, and zinc. Pistachio nuts is more prominent than the others because of the higher plant sterols. Pistachios can help control how much food is consumed.
11. Brazil nut
Brazil nuts are a source of selenium. Selenium can prevent prostate cancer. Selenium also has other health benefits, which help boost the immune system and enhance the healthy thyroid function.
12. Ketchup
Tomatoes are rich in lycopene, which is a powerful antioxidant that can protect against some cancers. Several studies have shown that men who eat tomato sauce regularly are less likely to get prostate cancer.
13. Soybean and its processed
According to a study of more than 40 countries, foods that may offer the strongest protection against prostate cancer is soy. Included also processed soy foods, like tofu and soy milk.
14. Mixtures of different types of vegetables
Vegetables are packed with phytochemicals, can improve health and protect against cancer cells. There are different types of phytochemicals, and the best way to get it is to eat different colored vegetables.
15. Orange vegetables
Orange vegetables are a source of beta carotene, lutein, and vitamin C.
According to a study published in the American Journal of Clinical Nutrition, nutrition can reduce the chance of developing prostate enlargement. Good choice of orange-colored vegetables including red peppers, carrots, squash, and sweet potatoes.
16. Greens
Spinach can be beneficial to the eyes, and prostate. Green vegetables rich in lutein and zeaxanthin. Vegetables can protect themselves against cataracts and age-related macular degeneration. Cataract is a chronic eye diseases that damage the eyesight.
17. Baked potato
Baked potatoes are delicious and easy to make. Baked potatoes are also very high in vitamin C, which is an antioxidant that works against free radicals in the body. Other sources of vitamin C, among other green peppers, kiwi, and citrus fruits.
18. Eggs
Eggs provide lutein, protein, and iron. Although egg yolks are a source of cholesterol, but eggs also contain protein.
19. High-fiber cereal
Fiber can improve the performance of the body. Fiber also helps keep the digestive system to run smoothly, and beneficial for the heart as well.
20. Brown rice
Brown rice is a source of fiber. If it is not too fond of brown rice, can be mixed with some white rice. There has been evidence that brown rice and whole grain foods can help maintain a healthy weight, while reducing the risk of heart disease and type 2 diabetes.
21. Berries
"Berries can help an intimate relationship with your partner mentally and physically," says Bonci. Berries contain antioxidants that can reduce the risk of various cancers. In studies conducted in animals show blueberries may also improve memory and brain function.
22. Coffee
Results showed that, coffee can increase alertness, and the coffee usually contains almost no calories.
23. Focus on healthy food choices
When making changes to the daily diet, it is advisable to add a good meal. When it has been accustomed to eating more fruits, vegetables, meat, and grains. These foods can be to replace some of the less healthy food choices.
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