Most modern diets are dense in calories with little to no regard for nutrients. Such disregard for a balanced diet causes vitamin and mineral deficiencies, irregular bowel movements, increased weight, and so on. People need to change their diets, and adding superfoods into your meals is a step in the right direction.
Superfood is a term for any kind of food with exceptionally dense nutritional values. While superfood is mostly a marketing term, there are indeed certain food options that are high in vitamins, minerals, and other nutrients men need.
As you will see, the following foods are rich in vitamins, minerals, fiber, and protein. These nutrients are needed by men to keep a healthy weight, regulate the body’s functions, and strengthen the muscles for day-to-day life.
Top 10 Superfoods For Men
1. Eggs
Eggs are a fantastic source of protein, which aids in muscle growth, development, and repair. Because of this, they are great post-workout meals. In addition, eggs are also rich in vitamins A and B, choline, iron, and phosphorus.
Eggs are a widely debated topic in the nutrition industry because of their high cholesterol content. Although more research is needed to reach a better conclusion, a recent study found that there is no measurable increase in heart disease and diabetes risk from eating six to twelve eggs per week.
2. Whole Grain
Whole grains are a better alternative to refined grains. Compared to refined grains, whole grains have all three parts of the grain intact — the husk, bran, and endosperm, which increase its fiber content.
Whole grains have a positive effect on blood sugar, inhibiting wild swings in glucose levels and cravings. A study conducted by Penn State University even found that people eating whole grains lose 2.4 times more belly fat compared to those eating only refined grains.
3. Nuts
Nuts are rich in fiber, vegetable protein, and healthy fats, making them healthy snacks at any time of the day. The consumption of nuts such as almonds and peanuts is related to a decrease in the risk of heart disease risk.
Since nuts are rich in fiber, they can help you feel full for longer. In addition, a study done by Georgia Southern University found that snacks high in protein and fat, such as almonds, can increase calorie burn for 3.5 hours.
4. Oats
Oats are incredibly rich in fiber, especially whole oats. In choosing oats, you should look for low sodium options.
Oats help in regulating blood pressure and weight gain. According to the US Department of Agriculture, people that add 12 to 24 grams of oats into their diets absorb 90 calories less than those who don’t eat oats.
5. Leafy Greens
Leafy greens, especially the darker ones, are rich in iron, zinc, vitamin C, and fiber. Leafy vegetables such as kale, broccoli, and spinach are also high in folate, which is found to reduce risks of obesity, heart disease, stroke, and even depression.
In addition, the British Journal of Nutrition found that people with a high folate diet lose 8.5 times more weight!
6. Legumes
Legumes are a set of food that include beans, soy, and peas. Legumes are rich in B vitamins, protein, and fiber. Legumes are also helpful in managing weight and type 2 diabetes.
Not only that, but the Journal of the American College of Nutrition said that adding ¾ cups of legumes to your diet could help reduce your waist size and your risk of high blood pressure.
7. Healthy Fats
Contrary to popular belief, fats are not unhealthy. Fats are a necessary part of our diet. Fats from deep-fried meals such as chicken and potato fries, however, are unhealthy and should be avoided.
We can get healthy fat through food like olive oil and avocados. Olive oil is a great option for healthy fat because it also contains vitamins K and E, which are antioxidants.
Consistent intake of healthy fats improves heart health and reduces the risk of heart disease and diabetes.
8. Apples
Our parents always say that an apple a day keeps the doctor away. That adage still holds true since apples are jam-packed with nutrients, and the skin is rich in fiber.
Apples are also great alternatives for coffee. While they have no caffeine content, apples have 13 grams of natural sugar. These sugars induce an effect similar to caffeine because the vitamins in the apple are slowly released throughout your body, making you feel alert and awake.
9. Berries
Berries such as raspberries, strawberries, and blueberries are dense in vitamins, minerals, and antioxidants, making them a great addition to meals or even light snacks. You can even use them for post-workout shakes!
These berries can give you a feeling of being full, which can lead to the consumption of fewer calories. The consumption of berries is also linked to reduced heart disease and cancer risk.
10. Tea
A quarter of our daily caloric intake — which is around 450 to 500 calories — comes from the consumption of sodas, sweetened teas, and other very sweet juices. As such, drinking them in high amounts could lead to obesity, which causes a whole lot of problems such as diabetes and heart disease.
Tea is a beautiful alternative to sweet drinks. Tea is mildly caffeinated, so you can drink it at night. Green tea is also rich in a compound called ECGC, which promotes fat burning and weight loss. ECGC was also found to reduce the risk of certain diseases.
Conclusion
The listed foods are great additions to a man’s diet since they provide a wide range of benefits that can keep you healthy and ready for action.
However, it is important to remember that your diet should be balanced and tailored to your specific needs, such as your age, level of activity, and the like. Having a diet that is composed of the right amount of carbohydrates, fats, and protein, along with vitamins and minerals, is essential for proper bodily functions.
These superfoods can help you reach these nutritional goals, but your diet should not center solely on them.
