There are plenty of foods that men should eat to keep their body healthy and functioning at peak performance, so many in fact that it’s often hard to know where to start. We put together this list of the top ten foods men should eat. These foods include lean meats, whole grains, fruits and vegetables, nuts and seeds, dairy products, and healthy fats like olive oil or flaxseed oil. Not only do these foods taste great, but they’re also good for your health! Here are the top ten healthy foods all men should eat!
Bananas for Health and Weight Loss
Not only are bananas a great source of vitamin B6 and manganese, but they’re also a good source of vitamin C, potassium, and dietary fiber. In addition to these nutritional perks, eating bananas can help boost your immunity (due to their high levels of vitamin C), protect against heart disease (as potassium reduces blood pressure), and promote healthy digestion (because of their high fiber content). Plus, eating more bananas can lead to weight loss.
In fact, eating two bananas a day can help promote a healthy weight loss of one to two pounds per week. How? Researchers at Washington State University discovered that if you eat two bananas as part of a calorie-controlled diet that’s rich in fiber, you may be able to lose more weight than with other low-calorie diets. Plus, researchers found that banana eaters may also have lower blood pressure and improved cholesterol and triglyceride levels.
Leafy Greens for Lower Cholesterol
Did you know that spinach, kale, and collard greens are related to beets? It’s true! Though all plants within a family share similar characteristics, it is safe to say these leafy greens are some of the healthiest in existence. Men need to eat healthy foods like leafy greens because they will help give them long-lasting energy throughout their day while also keeping their vision healthy.
Every man’s health is on the line when it comes to cholesterol and triglycerides, both of which are managed best by eating leafy greens. High levels of these substances in your blood mean you have high levels of stress throughout your day, leading to heart disease.
Citrus Fruits for a Guilt-free Snack
The health benefits of citrus fruits are plenty. Not only do they offer an abundance of vitamin C, but they also have potassium, folate, and fiber. Plus, they’re low in calories and fat-free, making them perfect for eating as part of a healthy diet. Citrus fruits include grapefruit, oranges, lemons, and limes; men should eat citrus to stay healthy.
Citrus fruits are tasty and versatile, but they’re also healthy for men. With Vitamin C and fiber that aid in digestion, potassium that helps maintain healthy blood pressure, and folate that supports heart health, men should eat citrus fruits for a healthier lifestyle.
Apples Really Do Keep the Doctor Away
Men should eat apples because apples are full of fiber, which can aid digestion and elimination. An apple a day keeps constipation away. Apples also contain pectin, a soluble fiber that helps lower cholesterol levels and reduces the risks of heart disease. Because they’re naturally low in fat, it is effortless to eat them without worrying about consuming too many calories or gaining weight. For these reasons and more, apples should be on your list of healthy foods men should eat regularly.
Men should eat apples because apples are a healthy food choice. By eating one per day, men can ensure that they keep their digestive system in good working order and reduce their risk of heart disease at an early age. Men can also feel good about themselves for making such an intelligent food choice! Eating apples regularly is essential for long-term health and wellness.
Nuts for Vitamin-rich Protein
Men should eat nuts to be healthy. One study found that men who ate at least a handful of nuts every day reduced their risk of death from heart disease by 20 percent. In addition, nuts are rich in nutrients like vitamin E and omega-3 fatty acids, which help strengthen our immune system and reduce inflammation in our bodies. Also, they’re filling, meaning they can help keep you lean—mainly if you stick to one serving or less a day.
A study conducted by Harvard University in 2002 found that men who consumed nuts frequently reduced their risk of death from heart disease by as much as 30 percent. Regardless of other lifestyle factors, this effect was seen in obesity and smoking.
Whole Grains for Digestion
If you’re looking to improve your health, eating whole grains is essential. The fiber in whole grains makes them beneficial to our digestive systems and lowers cholesterol levels. Whole grains can also help control blood sugar and promote heart health. If you want to start eating whole grains, look for 100% whole grain products, like cereal or bread.
Heart disease is a severe issue for men, and whole grains can help reduce the risk. Men who eat whole grains each day are also less likely to have high blood pressure, which can be very harmful. The fiber in whole grains has also been proven to reduce cholesterol levels and improve heart health.
Other foods that men should include in their diet daily are fish and eggs. Fish like salmon contains protein and omega-3 fatty acids, which promote heart health, healthy skin, and proper brain function.
Fish & Seafood for a Longer Life!
Fish is one of nature’s most perfect foods. It’s low in calories but high in protein and heart-healthy omega-3 fatty acids. It also contains healthy fat (the good kind) and a slew of other nutrients that can contribute to a longer life. Plus, many types are so delicious you won’t even need to use ketchup or tartar sauce when you eat them!
Eating fish at least twice a week is a great way to stay healthy, not only for men but also for women and children. According to Men’s Health magazine, eating seafood has reduced the risk of developing heart disease, strokes, and diabetes. One six-year study showed that middle-aged men who consumed more fish were less likely to die of any cause than those who ate it less frequently.
Beans & Legumes for Stronger Immune Systems
Beans and legumes like lentils and chickpeas are a great source of healthy proteins, complex carbs, and B vitamins. The proteins in beans help maintain strong muscles, allowing you to remain healthy as you age. While men’s health is often seen as an afterthought in today’s society, it should be something we all think about more—the rate of male-related diseases is rising dramatically. To keep these statistics from continuing to grow: eat beans!
One of the main reasons beans and legumes are so healthy is that they’re great sources of proteins, both plant-based and animal. These proteins contribute to a more robust immune system, reduce inflammation in your body, and lower cholesterol levels. Proteins also help you maintain strong muscles as you age, allowing you to enjoy life with fewer aches and pains—something many overlook when considering their health!
Yogurt for Healthy Skin
Men should eat yogurt to reap its skin benefits. Yogurt is also a great source of calcium, which contributes to healthy bones. Calcium isn’t just found in yogurt, though – salmon, kale, and broccoli are also good sources. Dark chocolate is another good alternative to yogurt, as it provides antioxidants (to help prevent heart disease) and magnesium (which helps maintain normal blood pressure). Not only can magnesium help reduce your risk of heart disease, but it can also boost your energy levels!
Eating yogurt can help men reduce their risk of diabetes and heart disease. Studies have shown that yogurt provides essential probiotics to help maintain a healthy digestive system, boost immune systems and maintain proper bowel function. Calcium helps men build strong bones and teeth, while chocolate offers heart-healthy antioxidants (that can also increase energy!)
Men should eat eggs for their health benefits. Eggs are considered one of nature’s most perfect foods – high in protein (without cholesterol), vitamins, minerals, and essential fatty acids.
Dark Chocolate is a Healthy Food All Men Should Eat!
Men should eat dark chocolate to be healthy. Dark chocolate is full of flavonoids, which can help reduce blood pressure levels and cholesterol and improve blood flow and oxygen supply to brain cells. Men should drink green tea to be healthy. Green tea is a powerful antioxidant with cardiovascular benefits such as lowering cholesterol and improving blood vessel health.
There you have it! The top then foods men should eat to be healthy. If you are interested in learning more about men’s health and dieting, check out this post here.