Eating a healthy diet is one of the most important things for men to do when they want to keep themselves healthy. There are a variety of foods that have been shown to extend one’s life and reduce the risk of chronic illnesses. Moreover, these foods are also beneficial for those who want to stay fit. Listed below are the healthy food options that men can incorporate in their diet to ensure optimum health.
Greek yogurt
There are probiotics in yogurt and these microorganisms are known for giving your immune system a strong boost. Therefore, adding Greek yogurt to your diet is considered a smart move. In fact, research shows that it can also be helpful in protecting against cancer. Furthermore, it can provide the body with calcium, protein and vitamin B-12. If you do not like the taste of Greek yogurt, then you can mix it in a supplement to get some extra protein and flavor.
Walnuts
High in omega-3 fatty acids, walnuts are also an important addition to your diet. Omega-3 fatty acids are part of a group of polyunsaturated fats that can help in bringing down cholesterol levels and blood pressure. High cholesterol and blood pressure are considered two risk factors that can lead to heart disease. Therefore, consuming omega-3 fatty acids is considered a way to protect against heart disease. In addition to your heart, they are considered good for your skin and brain as well. But, you should note that walnuts are also high in calories and fat. Thus, it is recommended that men only consume one cup of walnuts in a day.
Salmon
Another food that is high in omega-3 fatty acids is salmon and it is also a great source of Vitamin D. This is a nutrient that most people are unable to get from their diet. In fact, many people are suffering from a Vitamin D deficiency. Hence, consuming salmon can offer you various benefits. Vitamin D can also help protect against depression and obesity and strengthens your immune system.
Black beans
High in fiber, a single cup of black beans is enough to give you about 15 grams of fiber. According to doctors and health experts, men should consume at least 30 to 38 grams of fiber on a daily basis, so consuming black beans is a smart move. It can be immensely helpful in maintaining stable blood sugar levels, which can keep food cravings at bay. Furthermore, fiber is also helpful in reducing the risk colon cancer and heart disease.
Spinach
There are a number of nutrients in spinach that make it a vital addition to the diet of men. This vegetable comprises of vitamin A, vitamin C, folate, iron, magnesium and calcium. In fact, spinach is also known to contain lutein, which can bring down the risk of macular degeneration. Along with spinach, other leafy green vegetables can also be added to your diet, which include broccoli and kale, as they can also offer similar benefits.
