Men Superfoods

Men Superfoods

You are what you eat, but you probably already know that. That’s why, like all of us, you’re trying to clean up your act and start eating healthier. But the truth is, that’s just not enough. Because if you’re feasting on salads made of iceberg lettuce, tossing back cold-pressed juices, and eating bananas by the bunch, you’re eating healthy(ish) but you’re not eating smart.
In order to reach the results you need for a healthy body and mind, you need to build your diet around the best nutrient-dense, disease-fighting, muscle-growing foods.

Below is a list of the superfoods men should include in their diets:

Eat 3 servings per week
Although almonds are loaded with healthy unsaturated fats – as well as protein, fiber and vitamin E – they are great for your heart, digestive system and skin.

2.Turkey breast
Eat 3 servings per week
Skinless turkey yields seven grams of muscle-building protein per 30 grams. It’s also the leanest meat you can find. Turkey is high in B vitamins, zinc and selenium.

3.Black beans
Eat 2 servings per week
Beans can help you feel energized and fuller longer than almost any other food source. The reason is twofold: They’re incredibly high in fiber, which swells in your stomach and promotes a feeling of fullness. And, they’re stuffed with a highly complex form of carbohydrate that can take your body a long time to convert into energy. Like meat, they’re also packed with protein. However, unlike meat, they’ve got no saturated fats.

Eat 3-7 eggs per week
Eggs contain 4 grams of pure muscle-building amino acids inside every shell, in addition to boasting some of the highest naturally available doses around of a vitamin called choline, which is thought to help enhance memory.

Get 3 servings of dairy per day
Not only is milk rich in calcium and phosphorous, there are components in dairy that help turn on your body’s fat-burning system and slow down the storage of fat. Although some forms of supplements are good, this is one case in which the real thing works the best.

Get 3 servings of dairy per day
Yogurt has all the benefits of milk, plus active cultures that boost the number of germ-fighting bacteria along your intestinal walls. A healthy gut is super important because it can keep you from getting sick. People who eat yogurt most often are less likely to catch a cold than people who rarely eat the stuff, according to research. Like milk, yogurt contains calcium that not only boosts fat burning but also helps you feel satiated, making it an ideal food for weight loss.

Eat 2-3 servings per week
One serving of these leafy greens is loaded with fiber, calcium and virtually your entire day’s recommended dosage of beta carotene – a nutrient vital for immune-system health and good vision.

Eat 2-3 half-cup servings per week
Broccoli has a healthy supply of iron, calcium, fiber and vitamin C, meaning it’s good for your circulatory system, bones and immunity.

Eat 3-4 servings per week
There’s nothing better than a bowl of oatmeal to spike your energy levels and provide you with hours of fuel. Oatmeal is also filled with stress-fighting and immunity-boosting zinc. Oats can also help promote weight loss and lower your risk of heart disease. Oatmeal is filled with high levels of soluble fiber that protect your heart and arteries by trapping and expelling cholesterol.

Eat 3-4 servings per week
Salmon is loaded with omega-3s. These fatty acids are thought to slow memory loss as you age and boost heart health by regulating heart rhythms and keeping arteries and veins supple and free of blockages. While saturated fats lead to obesity, the polyunsaturated fatty acids in fish appear to correct and prevent obesity, according to a study published in Clinical Science. Salmon is also an excellent source of protein. A three-ounce cooked serving contains 20 grams making it ideal for building muscle and trimming fat. Besides helping stimulate your metabolism three to four times more than carbs or fat, protein is the absolute best food for helping fill you up, so you take in fewer calories and burn more.
Finally, you can’t reap any of the healthy benefits of food if you are not drinking enough water. Water flushes toxins from your system, regulates body temp, acts as an insulator for joints and prevents kidney stones. So in short, without water, none of the other superfoods would matter. Make sure you are drinking at least 8 cups a day to get the ultimate benefits of foods.

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