11 foods that men must eat

Experts recommend that men eat foods rich in vitamins and micronutrients, such as tomatoes, sardines, and watermelon, every day.

Nutritionists have named the 11 best superfood options for men's health, reports Еatthis.

1. Spinach

Spinach is a source of natural nitric oxide precursors, which helps maintain healthy blood flow, which is important for exercise and heart health. Therefore, experts advise everyone to consume it, especially men who play sports.

Maggie Moon, MD, advises adding spinach leaves to all dishes, from smoothies to dinner seasoning.

2. Almonds

Almonds are an excellent source of magnesium. There are preliminary studies that show that men with magnesium deficiency may have lower testosterone levels," suggests Keri Gans, a nutritionist.

Importantly, magnesium helps maintain normal muscle and nerve function, helps your cells produce energy, and is important for the health of your heart and blood vessels.

3. Yogurt

Nutritionist Keri Gans advises choosing only natural yogurts, without sugar and artificial ingredients. It is better to add fruits and nuts yourself.

"Men often think that only women should take care of bone health and therefore skimp on consuming enough calcium. Men are also at risk of osteoporosis," says Gans.

4. Tomatoes

Men should eat tomatoes because they are rich in lycopene. An antioxidant that protects men from prostate cancer.

Nutritionist Amy Shapiro advises men who don't like tomatoes to at least drink tomato juice.

5. Potatoes

Potatoes contain more potassium than a banana, half the daily value of vitamin C, and fiber for digestion. In addition, potatoes contain carbohydrates that help fuel and restore performance.

Specialist Jim White recommends that men eat some potatoes, in whatever variation you like.

6. Sardines

Sardines are rich in protein and are one of the best sources of omega-3 fats, which help reduce inflammation, reducing the risk of all chronic diseases, including heart disease and its risk factors, such as lowering triglycerides and blood pressure.

7. Blueberries

Blueberries contain only 80 calories per cup and are a good source of dietary fiber (3.6 grams per cup) and vitamin C (3.9 milligrams per cup).

Kristy Brissett, MD, advises men to eat blueberries every day, if possible, to prevent prostatitis.

8. Avocado

Heart disease is a major threat to men's health. A healthy weight and eating more fruits and vegetables can help reduce the risk of heart disease.

Kristy Brissett advises men to eat avocados, as they are very beneficial for the heart. More than 75% of the fat in avocados is unsaturated.

In addition to fiber, avocados contain heart-healthy potassium (about 250 milligrams per serving), which helps balance the effects of sodium on blood pressure.

9. Whole grain products

Men should eat whole grains every day. While whole grains have many health benefits, of particular interest to men may be the link to a lower risk of colorectal cancer. Men are more likely than women to get this disease.

Experts from the World Cancer Research Fund have found that about three servings of whole grains per day (90 grams) reduce the risk of colorectal cancer by 17%.

10. A glass of red wine

A glass of red wine can be good for your brain.

"Men who participated in the MIND study kept their brains 7.5 years mentally younger by drinking a glass of polyphenol-rich wine a day. The study showed that red wine reduces the risk of developing Alzheimer's disease in older men, but not in women," says the expert.

11. Watermelon

It is lycopene, which protects against prostate cancer, that makes watermelon a superfood that men should use as often as possible in their regular diet.

"Add it to a smoothie, eat it very cold from the fridge on a hot summer day, mix it with juice, or make it into ice," advises Shapiro.

You can also try it in many unique and funny watermelon recipes.