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10 Foods Men Should Eat Daily

Improved Male Health

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Variety and balance are important aspects of a good diet. Whilst you should be eating a range of different foods there are certain ones which have stronger and more proven links to better health with these following foods all proven to be fundamental to improved health in men.

1. SPINACH

A healthy diet pattern that includes leafy greens most days of the week is linked to better cognitive function for men. Spinach also supplies natural precursors to nitric oxide, which helps with healthy blood flow that’s important for exercise and heart health.

2. ALMONDS

Almonds are an excellent source of magnesium. There is preliminary research that shows that men deficient in magnesium may have lower levels of testosterone. Magnesium helps maintain normal muscle and nerve function, helps your cells to make energy, and is important for the health of your heart and blood vessels.

3. WATERMELON

It’s the prostate-cancer-protecting lycopene that makes watermelon a superfood men should slip into their regular diets as much as they can. It’s also high in the amino acid l-citrulline which aids exercise performance and improved blood flow.

4. AVOCADO

Heart disease is the leading threat to men’s health. Being at a healthy weight and eating more fruit and vegetables can help lower your risk of heart disease. Avocados are high in fibre and also boast heart-healthy potassium, which helps counterbalance the effects of sodium on blood pressure.

5. TOMATOES

Men should aim to eat foods that are high in lycopene like tomatoes: The reason for this is because the antioxidant lycopene has been shown to protect men from prostate cancer, a concern for all males as they age.

6. YOGHURT

Men often mis think that they don’t need to be concerned about bone health and therefore skimp on making sure they too consume adequate calcium. Men are also as at risk as women for osteoporosis, so yoghurt is a great choice for extra calcium.

7. POTATOES

Carbohydrates are often neglected in men’s diets with the popularity of low-carb diets, which can leave their energy feeling low. Potatoes offer more potassium than a banana, half the recommended vitamin C for the day, and fibre for digestion. Plus, potatoes offer carbohydrates to help fuel and replenish exercise performance.

8. BLUEBERRIES

Eating more fruit and vegetables is linked to a lower risk of some cancers and help you lose weight and keep it off. Blueberries are high in antioxidants and are also a good source of dietary fibre and vitamin C.

9. WHOLE GRAINS

Although whole grains have numerous health benefits, including a lower risk of colorectal cancer, of which men are more likely than women to develop. A report from the World Cancer Research Fund found that about three servings of whole grain foods per day (90 grams) reduce the risk of colorectal cancer by 17%.

10. SARDINES

Sardines are rich in protein and are one of the best sources of omega-3 fats, which help to decrease inflammation, lessening the risk of all chronic diseases, including heart disease and its risk factors such as lowering triglycerides and blood pressure and reducing the build-up of plaque in the arteries.

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