Healthy food for men in details

 Healthy food for men in details

 Healthy food

Healthy food men require a little different nutrition than women. A healthy food diet is mainly aimed at maintaining muscle mass, preventing cardiovascular diseases, prostate cancer, erectile dysfunction, hair loss, among others. Men also have a faster metabolism than women, which is why they require a diet with a higher caloric density.

Top 10

Oysters: 

They are an excellent source of zinc, an antioxidant that participates in the formation of DNA and cell repair; also zinc prevents cancer and increases sperm count. It is recommended to consume 11 mg of zinc per day.

Banana:

It is an excellent source of potassium, which regulates the heartbeat and blood pressure. They also prevent muscle cramps. Banana provides vitamin B6 and vitamin C, which improve the immune response and the formation of red blood cells.

Beans:

They are one of the foods with the highest amount of antioxidants and dietary fiber. Its contribution of protein, biotin, zinc, and iron promotes the growth and good health of the hair. It is recommended to include legumes at least 4 times a week.

Fatty fish:

They are a source of lean protein and Omega-3 fatty acids, which help lower LDL cholesterol, have anti-inflammatory power, and increase the body's defenses. Studies have shown that they help reduce the risk of colon and prostate cancer. The richest fish in Omega 3 are salmon, sardines, tuna, mascara, herring. Include 4 ounces of these fish 2 times a week.

Egg: 

The egg is rich in proteins, minerals (tryptophan, selenium, iron), and vitamins (B12, folic acid, A, D). It also provides choline, which helps improve memory; Omega-3 that protects the heart; and lutein which prevents age-related macular degeneration and cataracts. Healthy people can include 1 egg a day, according to the American Association of Dietitians (ADA).

Papaya: 

1 cup provides 55 calories and covers 100% of the daily requirement of vitamin C and more than 50% of the daily requirement of vitamin A. Among the benefits of papaya are: cardiovascular protection, improves digestion, is anti-inflammatory, strengthens the immune system, and prevents colon cancer.

Spinach: 

They are an excellent source of vitamins K, A, and C, magnesium, manganese, calcium, folic acid, and iron. These nutrients help produce sebum, which is hair's natural conditioner. They also promote good bone health, protect the heart, improve vision and help prevent prostate cancer. 

Brazil nuts: 

1 Brazil nut provides 100% of the daily requirement of selenium. This is an antioxidant that decreases the risk of cancer and cardiovascular disease. Six nuts provide 186 calories, so don't abuse them either!

Whole grains: 

they provide more fiber and protein than refined flours, in addition to providing energy for longer. They give more satiety so they help control weight. Some examples are pasta, brown rice, and bread, quinoa, barley, corn, oatmeal, sweet potato, banana. Wholegrain pasta and quinoa are sources of lutein, which helps prevent prostate cancer.

Low-fat milk and yogurt:

They are good sources of calcium and potassium, thus improving circulation and arterial flow. It is preferable to choose to skim because they contain less saturated fat and cholesterol. Its protein intake helps maintain and increase muscle mass.

Should I take a multivitamin?

They are recommended if you have nutritional deficiencies, allergies, or food intolerances, or do more than 1 hour of exercise per day (6 times a week). A study published in the Journal of the American Medical Association found that men who consume a multivitamin and exceed recommended doses are at increased risk of early death. A balanced diet is sufficient to cover all the daily requirements of vitamins and minerals. A multivitamin is recommended after 55 years since the ability to absorb vitamin D, vitamin B12, among other nutrients decreases.  When we think of healthy food, we must consider that we must not only consume a single "miracle" product that helps us be healthier, but we must completely transform our eating habits to leave everything harmful out, and focus on good feeding. That is, for many it may seem complicated, but if we only renounce fried foods, those "tastes" that offer us enough calories and elements that are not so healthy, we can develop a smart diet based on foods that are not difficult to eat. get and that by themselves can be used for an infinity of dishes and thus not get bored of eating the same thing every day. 

Healthy food

The Academy of Nutrition and Dietetics United States notes that l your healthy foods and nutritious food that includes diet and average man should have:

Fruits and vegetables:

At least two cups of fruit (grapefruit, pineapple, avocado, or apples are usually the best option) in addition to 2 and a half glasses of vegetables each day. This is essential to have vitamins, minerals, fiber, essential for a healthy diet.

Whole grains: 

It is recommended to eat half of all grains as whole grains all day, and replace refined grains with whole-grain bread, cereal, pasta, or oatmeal. Grains include protein, fiber, B vitamins, antioxidants, and are rich in minerals, plus it has been found to reduce the risk of heart conditions, diabetes, and obesity.

Fiber: 

At least 38 grams of fiber for young men and 30 for men over 50. This helps keep cholesterol levels low, control sugar levels, and is key to normalizing bowel activity, which is key to losing weight. Some foods that have fiber are whole grains, fruits like cantaloupe, oranges, and pears. This can be accomplished if you include the necessary fruits, vegetables, and grains in your diet.

Plans for men on how to eat better

Focusing on these eating strategies can help men of any generation, millennials, Gen Xers, baby boomers, and others to eat healthy at any stage of life. Men, are you paying attention to your health? Compared to your female counterparts, you are more likely to smoke and drink, make unhealthy decisions, and put off regular checkups and medical care. But you need to pay as much attention to your lifestyle as women do. Good nutrition is key to good health. Eating right doesn't just give your body the nutrients it needs. It also helps keep weight under control.