The male population in general leads a busy lifestyle juggling between hectic schedules and multiple responsibilities as well as tasks. Men’s habitual patterns of consuming unhealthy, processed foods at erratic hours are doing their health more harm than good. Admittedly, it might be easy to switch from healthy foods to convenient but less nutritious food options when pressed for time. However, thriving on cola cans, fast food and takeaways is not only expensive, it also casts a negative impact on their
health and overall well being in the long run. Read: Why People Crave Junk Food? Here we have compiled a list of healthy foods for men to eat more of as well as some unhealthy no-nos to avoid. This will not only help to keep them in their best shape but also stave off future health problems!
Eat more of:
Healthy home cooked meals with fresh vegetables such as carrots, pumpkins, ginger and leafy greens. A diet that includes kale can be beneficial for men suffering from cholesterol problems. Moreover, spinach and kale are said to promote prostate health. Making ginger a part of your regular food intake is a health smart move. It combats inflammation, which might somewhat alleviate the intensity of muscular pain post work out. Pumpkin seeds improve male fertility and also benefit the prostate because of the zinc present in them. Pumpkins also facilitate the healthy functioning of hormones. Carrots due to the presence of carotids boost fertility and sperm count.
Limit:
Unhealthy takeaways which might knock off the body’s sugar and salt levels way off the recommended daily intake. They might also contain excess fat and extra calories which exercise an adverse impact on health.
Eat More of:
Low calorie snacks such as fresh fruit. For e.g: bananas, cherries etc. Cherries possess anti- inflammatory properties. Sore muscles after a tough work out session? Pop some cherries habitually, they might help to alleviate some of that soreness. Not only that, they are loaded with fibre, vitamins and minerals. Bananas with their powerful potassium content can play a pivotal role in maintaining nervous health and lower the risk of stroke.
Avoid:
Chocolate bars since they carry unhealthy amounts of sugar and fat.
Eat more of:
Whole grain breakfast cereals, whole wheat breads and brown rice. They are a brilliant source of dietary fibre. Whole grains contribute to a reduced risk of cardiovascular disease. They are beneficial in protecting the body from diabetes as well as certain forms of cancer. So load up on these fantastically filling fibre- rich foods to keep your your appetite satiated and to keep binge eating at bay.
Avoid:
Commercial breakfast cereals packed with sugar and artificial preservatives.
Eat more of:
Whole wheat sandwiches or lean red meat and fish with omega-3 fatty acids. Protein plays a vital role when it comes to men’s nutritional needs- even more so when it comes to building muscle mass. And red meat does just that. Eating fish facilitates the body in the fight against depression, heart ailments as well as Alzheimer’s disease. Try to include fish in your diet twice a week.
Avoid:
Burgers and pizza. Both contain saturated fat and high levels of sodium which are bad for health. They also contribute to weight gain.
Eat more of:
Healthy snacks like multigrain crackers. They provide fibre and a host of B vitamins. B vitamins are important for the production of healthy red blood cells and keeping the nervous system in tip top condition.
Avoid:
Sugary desserts. Sugar is a major contributor to obesity and other chronic diseases.
Drink more:
Vegetable and fruit juices such as beet and tomato. Here are a few healthy juices to try. Beet juice is a wonderful health tonic oozing with vitamins A and C as well as iron. It also contains folate and manganese. The nitrates in beets help to regulate blood pressure. It combats inflammation as well as anemia. Beet juice is also said to aid with erectile dysfunction. According to a study, tomato juice is beneficial for boosting male fertility.
Avoid:
Soda and soft drinks. Fizzy drinks possess acidic properties which can damage the tooth enamel. They contribute adversely to weight gain. and might lead to health conditions such as diabetes. They add empty calories minus the nutrition.
Drink more:
Green tea. It possesses tremendous benefits such as protecting the body from various cancers especially prostate cancer in men’s case. Moreover, it is a low calorie drink which can help against the battle of the bulge. It helps to burn fat faster. Green tea contains antioxidants known as polyphenols. They offer protection to the body against the damaging effects of free radicals. Green tea is also beneficial for good heart health.
Avoid:
Alcohol. Consuming high levels of alcohol can lead to strokes, liver damage, diabetes, cancer and a multitude of other diseases that can be catastrophic in terms of health.
Drink more:
Water and soups. Men should drink two and a half litres of water daily in the form of food and liquids. Not only is it calorie free, it helps to keep the body hydrated. It is vital in transporting nutrients to the cells. Soups which contain vegetables or meat pack a powerful punch in terms of fibre and protein. Fibre keeps things smooth on the bowel front.
Avoid
Energy drinks. The unusually high caffeine content in energy drinks is bad for the heart and high levels of sugar lead to obesity and diabetes.
Sticking to healthy foods is always a sensible and sane idea.
|
