Men’s health is intimately linked to their wellbeing in several areas of life. It impacts vitality during workouts, supports a healthy libido, keeps the immune system functioning well, and protects heart health.
The best foods for men’s health fuel an active lifestyle, as well as optimum mental activity. If you’re interested in learning more, read through the following list of the 30 best foods for men’s health. At the end of this article, I’ll share three extra tips for improving men’s health immediately.
30 Man Foods For Optimum Health
Beef is an excellent source of protein, which provides the building blocks for men to build muscles and stay healthy. The fats in red meats like beef promote brain growth. Beef is also high in several important vitamins and minerals, including vitamins B12 and B6, iron, and zinc. There are several cuts of beef—some lean and some fatty—that allow it to fit well into several types of eating plans to support health goals.
Blueberries are packed with antioxidants and other nutrients. One of these nutrients is vitamin K, which is known for helping with blood clotting. Vitamin K is also essential for helping move calcium from the bloodstream back into the bones and other tissues, which could help prevent clogged arteries. Blueberries are also good for helping keep arteries flexible rather than brittle, and they could have anti-aging benefits.
Chili peppers contain a substance called capsaicin, which makes hot peppers spicy hot. Some people use capsaicin creams to help muscle strains and sprain to heal. It could also be used as a pain reliever. Overall, chili peppers and other hot peppers are known to increase circulation throughout the body. This helps keep the immune system strong, and it supports a healthy libido.
Oysters are another libido-boosting food. Like beef, they contain protein, and they’re also rich in zinc, which is linked to a healthy sex drive. Six medium oysters also contain 230% of the daily recommendation for cobalamin, which helps make red blood cells, nerve cells, and DNA. It also helps convert food into fuel for the body.
Kale is a dark green leafy vegetable in the cabbage family. Like other cruciferous veggies, it contains a compound called sulforaphane that reduces toxins, slows tumor growth, and reduces inflammation. It’s been studied for its anti-cancerous properties in regards to prostate conditions. Kale is also rich in several vitamins and minerals, including vitamin K. One cup of fresh kale provides 684% of the daily recommendation for vitamin K. It’s also rich in potassium, vitamin A, and vitamin C.
Fatty fish such as salmon, tuna, mackerel, herring, and sardines contain high levels of omega-3 fatty acids. These fatty acids are associated with a lower risk of heart disease, and increased ability to lose weight decreased liver fat, and the prevention of cancer.
Salmon is also a good source of protein, and it’s rich in vitamins C, B6, and cobalamin, as well as the minerals potassium and magnesium.
Avocado is a superfood that contains healthy fats, including omega-3 fatty acids that combat excessive weight and reduce the risk of heart disease. Avocados provide several other nutrients that support men’s health, too. One cup of avocado slices supplies consumers with 40% of the daily recommendation for fiber, 20% for potassium, 24% for vitamin C, and 20% for vitamin B6.
One interesting thing about eggs is that they can cut the risk of stroke by 12%. Eggs are full of protein to help build muscle and overall health, and they contain nutrients such as vitamin B6, which could help enhance libido. One egg also provides 719.8 mg of choline, which supports the messages between the brain and the sex organs.
Cherries have strong anti-inflammatory properties that could help reduce workout-related pain. They’re also associated with maintaining erections. Cherries are rich in vitamin C, which could boost sexual appetite, and vitamin A, which is associated with increased testosterone levels.
Ginger has been studied for its ability to increase testosterone and inhibit the growth of prostate cancer. Other benefits include soothing digestive issues, easing muscle soreness, and keeping the immune system functioning properly. Ginger also stimulates circulation throughout the body.
Turkey is an excellent source of protein. One 3-ounce serving of roasted turkey breasts provides 52% of the daily recommendation for protein, as well as 15% for pantothenic acid. Pantothenic acid affects the production of adrenal hormones. Some sources recommend taking it as a supplement to boost sexual performance.
Turkey is also rich in niacin, vitamin B12, and vitamin B6.
Green leafy veggies like spinach are great for everyone. When it comes to men’s health, spinach is a superfood with a wide variety of health-supporting nutrients. These include potassium, folate, vitamins A, C, E, B6, and 121% of the daily recommendation for vitamin K (in a one-cup serving). Spinach also provides minerals like iron, zinc, selenium, magnesium, and manganese.
Like kale, broccoli is both a green leafy vegetable and a cruciferous veggie, so it contains sulforaphane as well as other phytonutrients, vitamins, and minerals. One cup of raw broccoli provides 14% of the daily recommendation for folate, 10% for pantothenic acid, and 12% for vitamin B12. It also contains 90% of the daily recommendation for vitamin C, which besides being an antioxidant and anti-inflammatory compound, helps synthesize the hormones that increase libido.
Brazil nuts have a claim to fame when it comes to the trace mineral selenium. Some animal studies show that adding selenium to the diet increases male sexual activity in several ways, including increasing mating frequency. Just one ounce of Brazil nuts (around 6 nuts) provides 988% of the daily recommended intake for selenium. Brazil nuts are also a good source of protein, magnesium, potassium, and several other minerals, as well as the B vitamins thiamin and pantothenic acid.
Bananas are rich in potassium. This is important for men’s health because potassium helps to regulate the heartbeat and blood pressure, which can impact heart health overall. Bananas could also help increase testosterone, and the fiber in bananas could help reduce the risk of heart disease. Bananas are also a good source of folate, vitamin B6, and magnesium.
Sauerkraut is a traditional German dish made from fermented cabbage. It’s low in calories and high in fiber, with the added benefit of being rich in probiotic microorganisms that promote gut health. One cup of sauerkraut also contains 12% of the daily recommendation for iron, 14% for vitamin B6, 23% for vitamin C, and 15% for vitamin K.
Chia seeds are a superfood native to northern Mexico. These tiny black seeds are loaded with minerals like calcium, magnesium, and selenium. They’re also rich in fiber, which promotes a healthy microbiome. One ounce of chia seeds provides 28% of the daily recommendation for fiber. An ounce of chia seeds also supplies consumers with 5 grams of omega-3 fatty acids.
Carrots have traditionally been recommended as natural fertility treatments for men. This could be due to their vitamin A content, which affects sperm count and the way sperm move. Eating yellow and orange foods that are high in vitamin A, like carrots, could also slow cognitive aging and prevent some cancers. One cup of chopped carrots provides 119% of the daily recommendation for vitamin A.
Almonds contain several vitamins and minerals that are great for men’s health and sexuality. An ounce of raw almonds provides some healthy fats, as well as 12% of the daily recommendation for fiber, 32% for vitamin E, and 8% for zinc.
Quinoa is packed with protein and fiber. One cup of cooked quinoa provides 19% of the daily recommendation for fiber, so it’s great for heart health. It also provides 16% of the daily recommendation for protein and 15% for iron. Quinoa is also an excellent source of folate, vitamin B6, selenium, potassium, and magnesium.
Pomegranate seeds are known to raise testosterone in both men and women. Some studies show that drinking pomegranate juice could also combat erectile dysfunction. Pomegranate seeds are rich in potassium and zinc. One pomegranate fruit also provides 24% of the daily recommendation for folate, 14% for vitamin B6, 28% for vitamin C, and 34% for vitamin K.
Cauliflower, another cruciferous veggie, is a great source of several male-enhancing compounds. These include folate, pantothenic acid, vitamin B6, vitamin K, potassium, and other trace minerals such as zinc. Cauliflower also has a surprisingly high level of vitamin C. One cup of chopped raw cauliflower provides 57% of the daily recommendation for vitamin C.
Flax seeds, like chia seeds, are rich in omega-3 fatty acids that help prevent heart disease and keep weight issues under control. A low-fat diet that includes flax seeds is also associated with lower markers for prostate cancer, and it can help promote healthy cholesterol levels.
Dark chocolate has several health benefits, including improved eye health, a lower body mass index, and improved brainpower. It also contains an amino acid called L-Arginine, which naturally enhances the sexual experience for both males and females. It also reduces the risk of heart attack and improves blood pressure.
Pistachios contain arginine, an amino acid that could help improve erectile function. Pistachios are also associated with lowered cholesterol levels, as well as eye health, and a healthy microbiome, and they contain a decent amount of protein. One ounce of shelled pistachios provides 11% of the daily recommendation for protein. Pistachios are also a good source of selenium, zinc, potassium, and magnesium.
The healthy fats found in olive oil are great for heart health, and this is important because heart disease is the number one cause of death for men in the United States. Olive oil has the side benefit of improving the health of blood vessels, which could promote circulation throughout the body. Some recent studies indicate that olive oil could also be as effective as Viagra.
Tomato sauce has several health benefits for men, including reducing the risk of stroke. Tomatoes have also been linked to preserving cognitive health. Tomato sauce contains a compound called lycopene, which, along with vitamin C, helps prevent prostate cancer and other cancers. One cup of tomato sauce provides 19% of the daily recommendation for vitamin C. It’s also a good source of vitamin B6, vitamin E, and pantothenic acid.
Plain Greek Yogurt
Plain Greek yogurt provides a decent amount of protein—around 40% of the daily recommendation in a 7-ounce serving. It’s also a great source of probiotics like lactobacillus acidophilus, which improve the gut microbiome. This is important because probiotics impact mood and energy, as well as overall health for men.
Red berries like raspberries and strawberries are rich in antioxidants and compounds called flavonoids, which could help men maintain healthy erections. These berries contain other vitamins and minerals that improve men’s health, too. For example, one cup of strawberries provides folate, pantothenic acid, potassium, zinc, and 99% of the daily recommendation for vitamin C.
Three Tips For Improving Men’s Health Immediately
Now that you’ve read through the list of the 30 best foods for men’s health, let’s discuss some other ways that men can begin to improve their health immediately.
Tip #1: Get Your Exercise
Exercise builds strong, healthy muscles improve lung capacity and helps to reduce the incidence of heart health. Aim for at least 30 minutes of moderate exercise every day.
Tip #2: Get Your Sleep
Getting enough restful sleep is another way to help prevent heart disease and improve overall men’s health. As a side note, most repair of muscles and other body tissues happens while you sleep.
Tip #3: Drink More Water
Some sources indicate that men should drink around 13 cups of water per day for optimum health. Water helps flush out the toxins that can build up during workouts and daily life.
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