Even wine! Named 10 foods that men should consume daily

Almonds, potatoes, tomatoes, and yogurt are some of the foods that men should eat every day. They can help avoid cardiovascular disease, osteoporosis, and prostate cancer.

OBOZREVATEL offers to familiarize yourself with the 10 best foods according to American nutritionists, as well as their beneficial properties, published on eatthis.com.

Spinach

A healthy eating pattern that includes leafy greens in the diet is associated with improved cognitive function in men. Spinach is very important for maintaining exercise performance and heart health.

Almonds

Almonds are an excellent source of magnesium. According to research, men with magnesium deficiency may have lower testosterone levels. Magnesium helps maintain normal muscle and nerve function, helps cells produce energy, and is important for heart and vascular health.

Yogurt

Men often don't make sure they consume enough calcium. However, they are just as much at risk of osteoporosis as women. That's why it's important to include unsweetened yogurt in your diet and add fruits, nuts, and other supplements.

Tomatoes

Men should eat foods high in lycopene, such as tomatoes. The reason is that this antioxidant protects against prostate cancer, which can occur with age.

Potatoes

Potatoes contain more potassium than a banana, half the recommended dose of vitamin C per day, and fiber for digestion. In addition, they provide carbohydrates that fill you with energy and improve exercise performance.

Sardines

This small fish is less popular than other species, but it is very beneficial for men's health. Sardines are rich in protein and are one of the best sources of omega-3 fatty acids. They reduce the risk of chronic diseases, including heart disease, and lower triglycerides and blood pressure.

Blueberries

Obesity is associated with a high risk of developing advanced prostate cancer, so achieving a healthy weight is a key part of prevention. Consuming more fruits and vegetables, as well as a healthy lifestyle, can help reduce the likelihood of the disease. Blueberries contain only 80 kcal in 1 cup and are a good source of dietary fiber and vitamin C.

Avocado

Avocado is a very healthy fruit for the heart, as more than 75% of its fat is unsaturated. According to dietary guidelines, replacing saturated fat with unsaturated fat is associated with a lower risk of cardiovascular disease, which is the main threat to men's health.

In addition to fiber (about 3 g per serving), these green fruits also contain heart-healthy potassium (about 250 mg per serving), which helps balance the effects of sodium on blood pressure.

Whole grains

Men should eat whole grains every day. While it has many health benefits, the link to a lower risk of colorectal cancer is of particular interest. The American Institute for Cancer Research and the World Cancer Research Fund have found that about three servings of whole grains per day (90 g) reduce the risk of developing it by 17%.

Red wine

One glass of red wine can be good for the brain. Men who participated in the MIND study kept their brains 7.5 years younger when a glass of polyphenol-rich wine was part of their routine. It has also been shown to reduce the risk of developing Alzheimer's disease in older men.