While most health and nutrition professionals agree that exercise and a healthy diet can help keep adults healthy and ward off disease, one diet does not fit all, especially when it comes to gender. Men have different nutritional needs than women, whether they are trying to lose weight, maintain muscle, or trying to lower the risk of prostate cancer. If you are concerned about any of these issues, then you may want to learn about five foods that can help boost your health, increase energy, and maintain your vitality.
Not only are tomatoes one of the most versatile foods on the planet, but studies show that they can help ward off cancer, thanks to the lycopene they contain. This antioxidant may prevent many different types of cancers by destroying free radicals in the body. If you want to reap the benefits of eating tomatoes, they are at their most nutritious when they are cooked, so consider adding a helping of stewed tomatoes to your dinner at least three times a week, add them to a stir-fry, or grill beefsteak tomato slices alongside beef or chicken when you cook outdoors.
While just about any fish offers nutritional benefits such as omega-3 fatty acids, which may help lower cholesterol and keep your heart healthy, salmon contains a great deal of vitamin D. This is a key nutrient if you are concerned about erectile dysfunction, as vitamin D has shown to reduce the kind of inflammation that causes this problem. Choose wild salmon if possible, as even a few ounces contain over 100 percent of the daily allowance of this necessary nutrient.
If you decide to add more salmon to your diet, try it baked or broiled. Avoid dishes that call for frying or heavy breading, as this will add empty calories that may expand your waistline. Cooking salmon on the grill with a light sprinkling of herbs will also ensure that this tasty fish retains its flavor without making it fattening.
3. Turkey Breast
You do not have to wait until Thanksgiving to enjoy turkey breast, and there are a number of benefits to eating this versatile meat. Turkey breast is naturally low in fat, which can help you maintain a healthy weight. It also contains a number of necessary vitamins and nutrients, such as B vitamins that keep you energized and support heart health, and zinc, which boosts the immune system, maintains skin health, and can help to increase sperm production.
You can add more turkey breast to your diet by eating it for both lunch and dinner several times per week. Enjoy a roasted turkey breast sandwich on whole-grain bread with spinach and tomatoes for lunch or chunk up a whole turkey breast to include in a salad for dinner. If you want to dress up your salad without adding preservatives or processed sugar, considering using Hampton Creek salad dressings, which are made with all-natural ingredients and are low in sugar as well.
4. Green Tea
If you want to cut sugar and food coloring from your diet, then say no to soda and sports drinks and drink green tea instead. Not only does it have a pleasing flavor, it is also packed with antioxidants that have been proven to ward off a wide array of illnesses, including several different types of cancer. Green tea can be consumed hot or cold and is just as portable as any other drink. Take it along with you to the gym, drink it after a morning jog, or enjoy a hot mug of decaffeinated green tea before bed.
When it comes to building muscle, eggs provide a valuable source of protein and amino acids. They are also typically low in calories, with one egg containing about 75 calories. If you are on a muscle-building regimen, increase your egg intake to about six eggs a week. You can scramble them in olive oil for breakfast, slice hard boiled eggs into a salad for lunch, and make a turkey-and-egg omelet for supper.
If you are over forty, you may want to talk with your doctor about adding more eggs to your diet. While they can be useful in building muscle, they may also have an effect on the prostate gland. Ask your doctor how many eggs you should be consuming per week and if you are at risk of developing prostate problems.
Understanding how your diet affects your health as a man can help you avoid illness and build muscle mass and virility. Try these five foods in a variety of ways to boost your energy on a daily basis, whether at work or play.