Eating a nutrient-dense diet is essential for staying healthy, lean, and strong whether you're 25 or 45. For men, this means eating three well-balanced meals per day, including breakfast.The American Heart Association (AHA) reports that men who skip breakfast have a 27% higher risk of having a heart attack or dying from heart disease than men who don't. So, lads, pay attention! Here, we reveal 50 foods that all men should include in their diets, as well as delicious (and simple!) ways to incorporate them into each meal.
Heart-Healthy Foods
Here's an example: According to the CDC, more than one in every four adult men, or more than 25%, will die from cardiovascular disease. In addition, one out of every four male deaths is caused by heart disease. Those are some terrifying statistics! When combined with a healthy diet and regular exercise, the foods listed below can help prevent high blood pressure, stroke, high cholesterol, and heart disease.
1. Pistachios
Nuts are high in protein, fiber, and zinc, and they satisfy the craving for a crunchy, salty snack. Pistachios stand out because they are high in plant sterols, which can lower cholesterol levels. You have to work harder for each one if you eat them from the shell. It's a fun snack that keeps you from consuming too many calories too quickly.2. Bananas
The banana is well-known for its potassium content, and for good reason. Potassium is necessary for muscle contractions as well as bone health. It is also beneficial to blood pressure. When it comes to lowering blood pressure, getting enough potassium may be just as important as eating less sodium.3. Yogurt
According to a study of over 2,000 adults, those who consume just 2% of their total daily calories from yogurt have a lower incidence of hypertension than those who eat the creamy stuff less frequently. Some yogurts also contain a good amount of potassium, which has been shown to lower blood pressure. Start your day with one of these best yogurts for weight loss to reap the benefits and tone your body.4. Shellfish
Shellfish and other types of seafood contain zinc, which is essential for the heart, muscles, and reproductive system. Zinc deficiency has been linked to poor sperm quality and male infertility. You don't like seafood? Beef, turkey, chicken, nuts, and seeds are also high in zinc.5. Extra Virgin Olive Oil
For their athletic feats, the world's first Olympians were rewarded with jugs of olive oil in 776 BC. And today's health experts value regular consumption of the "liquid gold" just as much. Regular consumption of virgin olive oil, a healthy fat found in the Mediterranean diet, is linked to a lower risk of cancer, heart disease, and other obesity-related problems, as well as a lower risk of stroke.According to a recent study published in the journal PLOS ONE, obese firefighters who followed a Mediterranean-style diet rich in olive oil had a 35% lower risk of metabolic syndrome and a 43% lower risk of weight gain. Another reason we love olive oil: phenols in virgin olive oil have been shown in studies to effectively "turn off" genes associated with inflammation in metabolic syndrome.
6. Mushrooms
Mushrooms are not only low in calories, but they are also high in potassium, a nutrient that can help lower blood pressure and offset the negative effects of excess sodium. Another reason to include the vegetable on your shopping list: Researchers at the University of Florida discovered that eating four ounces of cooked mushrooms every day for four weeks increased immunity.7. Oatmeal
Oats are high in beta-glucan, a type of soluble fiber, and avenanthramide, an anti-inflammatory compound that aids in the prevention of obesity-related health problems such as heart disease and diabetes. According to a 10-year study published in the American Journal of Public Health, eating one serving of oatmeal (one cup cooked) two to four times per week resulted in a 16% reduction in the risk of type 2 diabetes.A bowl five to six days a week resulted in a 39 percent risk reduction. In addition, a second study found that eating three servings of whole grains per day, including oats, was as effective as medication in lowering blood pressure and lowering the risk of heart disease by 15% in just 12 weeks. Make one of these delicious overnight oats recipes to reap the benefits!
8. Avocados
Guacamole fans, rejoice! Avocados, with their high monounsaturated fat content (a nutrient that fights high cholesterol), may just keep your ticker in tip-top shape. For some culinary inspiration, try these avocado recipes for weight loss.9. Walnuts
The genus name for walnuts is derived from the Roman phrase Jupiter glans, or "Jupiter's acorn," demonstrating how sacred the Romans regarded the nut. Even today, the meaty walnut is highly valued for its nutritional value. Walnuts have been shown to be particularly beneficial to the heart as one of the best dietary sources of anti-inflammatory omega-3 fatty acids.According to one study, a two-ounce daily snack can significantly improve blood flow to and from the heart. A second study in the Journal of the American College of Cardiology of over 76,000 women found that eating one ounce of walnuts once or more a week was associated with a 19% lower risk of cardiovascular disease. If you ask us, this sounds like a great reason to eat.
It's important to note that high temperatures can destroy the volatile oils in walnuts, while prolonged air exposure can cause the nuts to go rancid. Buy raw walnuts and keep them in the fridge in an airtight container for a heart-healthy snack that loves you back.
10. Beans and Legumes
Beans and legumes, unlike animal protein sources, are low in saturated fat. That could be why, according to one study, people who ate legumes at least four times a week had a 22% lower risk of heart disease than those who ate them less than once a week. (If they were eating more beans, they were probably eating less meat.)Similarly encouraging findings were published in the Journal of the Canadian Medical Association. A scientific review of 26 clinical trials discovered that eating three-quarter cup of beans daily could lower "bad" cholesterol levels in the blood by 5%. To reap the benefits, add beans to salads, soups, and guacamole (another heart-healthy food!). Roots Black Bean Hummus is another favorite of ours. It works well as a veggie stick dipper and sandwich spread.
11. Flax Seeds
A diet rich in heart-healthy fats, such as those found in flax seeds, raises levels of good HDL cholesterol. Furthermore, the seed, which can be added to everything from smoothies to cereal, contains a significant amount of heart-protecting fiber. To increase your omega-3 intake, grind seeds.12. Fatty Fish (Wild Salmon)
Omega-3 fatty acids can help you whether you're trying to stay healthy or improve your heart health if you already have heart disease, according to experts at the National Institute of Health. How? Triglycerides (fats that can build up in your blood and cause a heart attack) are reduced by the healthy fat, as is the risk of an irregular heartbeat. Choose wild salmon over farmed salmon to reap the benefits, and check out these healthy salmon recipes.Diabetes-Resistant Foods
Diabetes, though not everyone realizes it, is a risk factor for a variety of heart diseases (including heart attack and stroke) as well as other conditions such as Alzheimer's disease, kidney damage, and nerve damage. Make the foods listed below the foundation of your diet if you want to avoid spending hours in a doctor's office waiting room.
13. Cereal High in Fiber
Fiber may not sound manly, but it can help with performance. You can't focus on your goals if your gut is acting up, whether you're an executive or an athlete. Fiber keeps you fuller for longer and aids in the smooth operation of your digestive system. This doesn't mean you have to give up your favorite cereal; simply add some shredded wheat to it. "Don't deprive yourself," Bonci advises, "but supplement with something good."14. Guava
Here's an example: According to research, people who have high levels of vitamin C in their bodies may also have a lower risk of diabetes. But, before you reach for that orange in order to stay healthy, consider the following: In just one cup, guava provides 600% of the day's vitamin C! A small round orange, on the other hand, contains only 85 percent of the vitamin C. Although the tropical fruit contains 4 grams of protein per cup, it's best to pair it with another source of protein, such as nuts or a low-fat cheese stick, to keep blood sugar levels stable. Check out these weight loss superfoods for more superfoods that can improve your health and help you slim down!15. Broccoli
Broccoli contains sulforaphane, a compound that reduces inflammation, improves blood sugar control, and protects blood vessels from the cardiovascular damage that is frequently associated with diabetes. It's great in omelets, stir-fries, and pasta dishes.16. Whole Milk from Grass-Fed Cows
According to a 2005 study published in the Archives of Internal Medicine, men who consumed more dairy products, particularly those low in fat, had a lower risk of developing type 2 diabetes. According to other research, dairy products may help prevent insulin resistance, which leads to type 2 diabetes. When shopping, look for dairy products fortified with vitamin D and calcium, as studies show that low levels of vitamin D are associated with poor health outcomes.According to a 2015 study of 26,930 people published in the American Journal of Clinical Nutrition, people who consume a lot of high-fat dairy products have the lowest incidence of diabetes. Those who consumed a large amount of low-fat dairy products, on the other hand, had the highest incidence. The researchers hypothesized that while calcium, protein, vitamin D, and other nutrients in yogurt are beneficial to our health, we also require the fat that goes along with them in order to benefit from their protective effects.
17. Watercress
According to a study published in the journal Diabetes Care, people who ate more green, leafy vegetables in addition to fruit had a lower risk of developing type 2 diabetes. Despite the fact that the study only followed women, there's a good chance men could benefit as well. Plus, there has never been anything bad that has resulted from eating more vegetables! Why do we recommend watercress over all other greens? It contains far more nutrients than other greens and has also been linked to cancer prevention.According to the findings of an eight-week trial published in the American Journal of Clinical Nutrition, consuming 85 grams of raw watercress (about two cups) daily could reduce DNA damage linked to cancer by 17%. Because heat can deactivate PEITC, it's best to eat watercress raw in salads, cold-pressed juices, and sandwiches.
18. Brown Rice
Choosing brown rice over white rice may help reduce the risk of type 2 diabetes, according to a study published in the Archives of Internal Medicine. This is likely due to the fiber, which helps prevent blood sugar spikes and hunger pangs.Related Read: Testosterone Killing Foods
Foods that Prevent Cancer
We all know that family history and environment play a role in each person's cancer risk, but there are a number of risk factors that we can control. Limiting alcohol consumption, avoiding smoking, exercising regularly, and eating a healthy diet can all help. Consider the foods listed below as an additional defense against the big C when combined with a healthy lifestyle.
19. Low-Glycemic Carbs
Low-glycemic carbs could literally save a man's life if he has colon cancer. Patients who consumed the most carbs with high glycemic loads had an 80 percent greater chance of dying or having a recurrence of disease in one seven-year study published in The Journal of the National Cancer Institute than those who consumed the least amounts.Dr. Jeffrey A. Meyerhardt, the study's lead author, suggests avoiding juices and sodas, which have a higher glycemic load than detox water and fresh vegetable juice. Replace fruits with high glycemic loads, such as dates or raisins, with apples, oranges, or cantaloupe. "Use brown rice instead of white rice, whole grains instead of white bread, and instead of a starchy potato as a side dish, use beans and vegetables," he adds.
20. Ginger
This popular root vegetable (found in smoothies and Asian-style dishes) is high in gingerol, a cancer-fighting compound. According to scientists, it is especially effective in preventing colon cancer.21. Cauliflower
Looking for another reason to include more cauliflower rice in your diet? The white veggie contains a compound known as indole-3-carbinol, which has been shown to repair DNA and prevent cancer. Check out these cauliflower recipes for tasty ways to add more or the stuff to your diet.22. Sweet Red Peppers
Lycopene, a phytonutrient that gives fruits and vegetables their red color, has been shown to reduce the risk of prostate cancer. To reap the benefits, include vegetables such as tomatoes and sweet peppers in your diet a few times per week. Lycopene from cooked foods with a small amount of fat is better absorbed by the body than raw foods eaten without fat. Tomatoes cooked in olive oil, for example, contain more lycopene than raw tomatoes.23. Green Leafy Vegetables
Spinach, kale, mustard greens, Swiss chard, and romaine lettuce are all great greens to add to your diet because they are high in disease-fighting chemicals and nutrients that block larynx, mouth, lung, breast, skin, and stomach cancer cells. Although each of these vegetables deserves a spot on your plate, spinach should be your go-to if you have to choose just one—especially if you like red meat.Why? According to Oregon State University researchers, Popeye's favorite green contains compounds that can actually block the carcinogenic organic compound PhIP, which is abundant in cooked red meat. Sauté spinach, mustard greens, or Swiss chard with olive oil, onions, and garlic for a quick and easy side dish.
24. Citrus Zest
Do you enjoy oranges, lemons, and grapefruits? Great! Continue to eat them, but don't throw away the peels. Why? They contain a potent compound that stimulates the production of detoxifying enzymes in the body. According to University of Arizona researchers, eating zest on a regular basis can help reduce the risk of squamous-cell skin cancer by 30% and shrink existing tumors.25. White Tea
According to a Food Chemistry study published in 2015, the antioxidants found in white tea not only protect healthy cells from potentially carcinogenic oxidative damage, but they can also inhibit the reproduction of existing colon cancer cells.Related Read: Foods That Increase testosterone
26. Strawberries
Berries, such as cranberries, strawberries, raspberries, blackberries, and blueberries, contain powerful tumor-blocking compounds (such as phenolic acids, glycosides, and anthocyanins) and antioxidants (such as ellagic acid) that can slow cancer cell reproduction and prevent free radicals from damaging cells. According to studies, eating the fruit can help prevent colon, prostate, and esophageal cancers. To reap the benefits, add fresh or frozen berries to your fruit salad, pancakes, or smoothies.27. Soy Products
Soy may be the food that offers the best protection against prostate cancer. This is the conclusion of a study of 40 countries. Tofu, miso soup, and soy milk are all tasty ways to consume more soy. People in Asian countries consume up to 90 times the amount of soy that Americans do. In addition, prostate cancer is much less common in those countries.28. Mackerel
You probably already knew that the omega-3 fatty acids and vitamin D found in mackerel, herring, and wild salmon were good for your heart, but did you know they could also help you avoid the big "C?" According to a 12-year Harvard study of nearly 48,000 men, those who eat these types of fatty fish more than three times a week are 40% less likely to develop advanced prostate cancer than those who eat them only twice a month. The authors of the study attribute the fish's protective properties to its high omega-3 and vitamin D content.Reduce your consumption of processed meats such as cold cuts, bacon, and sausage, which have all been linked to an increased risk of cancer, and increase your intake of fatty fish throughout the week to ensure a steady supply of the protective nutrients. If you're in a Japanese restaurant, order the Saba Roll (made with mackerel), and if you're in an American restaurant, look for dishes with herring or wild salmon on the menu.
29. Tomatoes
According to a study published in Cancer Epidemiology, Biomarkers & Prevention, men who consume more than 10 servings of tomatoes per week have an 18% lower risk of developing prostate cancer. It's all thanks to the fruit's high levels of lycopene, an antioxidant that protects DNA and cells from toxins. Tomatoes have also been shown to improve sperm morphology (shape). Men who ate the most tomatoes produced between 8 and 10% more "normal" sperm.The Best Foods for Your Penis
Despite its reputation for being volatile, the penis only asks for three things: support, protection, and a healthy diet. The food you eat has a significant impact on your sexual health, from erection strength to sperm motility. According to research, certain nutrients, ranging from common vitamins to lesser-known plant extracts, have shown to improve very specific aspects of penile performance. This is the most potent of the bunch.
30. Maca
According to Chris Kilham, an ethnobotanist at the University of Massachusetts at Amherst, the ancient Incans consumed this energizing Peruvian plant before battles and before sex. Maca improves sexual desire, stamina, endurance, and fertility. Maca was found to help people with antidepressant-induced sexual dysfunction regain their libidos in one study conducted at the Depression Clinical and Research Program at Massachusetts General Hospital in Boston.31. Carrots
Do you want to be a father? Get yourself a few bags of baby carrots. A study published in Fertility and Sterility that looked at the effect of various fruits and vegetables on sperm quality discovered that carrots had the best overall results on sperm count and motility, which is your sperm's ability to swim towards an egg. Men who ate the most carrots improved their sperm performance by 6.5 to 8%. The Harvard researchers attribute the increase to carotenoids, which are powerful antioxidative compounds found in carrots that aid in the body's production of vitamin A.32. Potatoes
Potatoes, whether white or sweet, are an excellent source of potassium. This nutrient improves circulation, which keeps blood flowing where it needs to go and increases your pleasure in the bedroom. It also reduces bloating caused by salt, so you'll look better naked.33. Cherries
Nature's candy has the potential to be a cherry bomb for your sex life. Cherries are high in anthocyanins, plant chemicals that clear the arteries and keep them open for business. This not only helps you stay healthy, but it also has a direct effect on blood flow below the belt. As a result, make them a regular snack: One cup contains less than 100 calories and three grams of satiating fiber, as well as B vitamins and cancer-fighting flavonoids. Looking for even more filling, healthy foods? Check out these tasty high fiber foods!35. Pomegranate
According to a study published in the International Journal of Impotence Research, pomegranate juice, which is high in antioxidants that support blood flow, can help improve erectile dysfunction. Animal studies have shown that the elixir improves long-term erectile response, so it's definitely worth a shot–literally. 36. Pesto
This sauce is high in zinc due to the pine nuts that serve as its foundation. Men with higher levels in their system have higher sex drives than men with lower levels. According to the International Journal of Endocrinology, pine nuts are also high in magnesium, which increases testosterone and keeps sperm healthy and viable. We love pesto with zoodles, fresh basil, diced tomatoes, and grilled chicken—so delicious!37. Watermelon
Watermelon is one of the best natural sources of L-citrulline, an amino acid that can help you have a stronger erection. When it enters the body, it converts to L-arginine, which stimulates the production of nitric oxide, which increases blood flow to the penis and strengthens erections.38. Spinach
"Spinach is high in magnesium, a mineral that reduces inflammation in blood vessels and increases blood flow," says Cassie Bjork, RD, LD of Healthy Simple Life. And blood flow is everything when it comes to a man. "Increased blood flow drives blood to the extremities, which, like Viagra, can increase arousal and make sex more pleasurable," says Tammy Nelson, PhD, a psychotherapist and sex expert. Spinach is also high in folate, which increases blood flow to the nether regions and protects your man from age-related sexual problems. In that vein, don't overlook these top penis supplements.39. Coffee
According to new research from the University of Texas, men who drink two to three cups of coffee per day—or 85 to 170 milligrams of caffeine from other beverages—are 42 percent less likely to have erectile dysfunction than those who consume less of the stimulant. Those who drank four to seven cups were 39% less likely to have the condition.The trend holds true for men who are overweight, obese, or hypertensive, but not for those who have diabetes, which is frequently the cause of the problem. So, how does drinking coffee help to keep things going? According to the researchers, the stimulant causes a chain of events in the body that ultimately increase blood flow to the penis. Check out our exclusive report on the effects of coffee on the body for more java benefits!
40. Brazil Nuts
Brazil nuts, which are frequently overlooked in favor of almonds or peanuts, are jam-packed with manhood-enhancing properties. Selenium is a trace mineral found in Brazil nuts that is essential for hormone health. Although only a trace is required for healthy sperm, even a trace deficiency can be disastrous for reproductive health. In one study, men with low testosterone and infertility had significantly lower selenium levels than the fertile group.Supplementing with the mineral increased the likelihood of successful conception by 56%. A second study, which included 690 infertile men with low selenium levels, discovered that supplementing with the mineral could significantly improve subpar sperm motility associated with testosterone deficiency. Furthermore, during the trial, 11% of the men successfully impregnated their partners! Brazil nuts are also one of the healthy fats that can help you lose weight!
The Best Foods To Lose Weight
Are you attempting to lose weight? Do you want to gain more lean muscle mass? We've got your back. The foods listed below will not only help you lose weight, but they will also help you avoid obesity-related diseases like metabolic syndrome and diabetes!
41. Cottage Cheese
The muscle-building properties of cottage cheese are derived from two different components: casein (a slow-digesting dairy protein) and live cultures. When you consume casein, your blood amino acid levels rise slowly and remain elevated for a longer period of time than if you consumed whey. The live cultures will aid in the breakdown and absorption of all the nutrients required for growth and strength. Toss it with some chopped nuts and berries for a protein-packed frittata, or mix it with eggs and chopped veggies for an extra protein-packed frittata. Check out these muscle-building foods for even more foods that will fuel your muscles.42. Chia Seeds
Chia seeds may be small, but they have a lot of health benefits and muscle-chiseling power. Their greatest strength as a better-body ally stems from the one-two punch of omega-3 fatty acids and fiber they provide. Healthy omega-3 fatty acids help to reduce inflammation and strengthen and grow your muscles through the process of protein synthesis, whereas fiber provides you with consistent, long-lasting energy. In fact, just two tablespoons of the seeds provide 11 grams of fiber to the digestive tract. To reap the benefits, mix it into oats, smoothies, and salad dressings.43. Millet
Millet is the primary ingredient in birdseed, but this lesser-known health food isn't just for Mr. Bluebird on your shoulder. Millet, while technically a seed, should be treated as a grain. Because of its high magnesium content, it improves blood flow to your muscles, allowing them to develop and take on a more jacked appearance.Even better, because it is high in plant-based protein and complex carbohydrates, this seed has the potential to strengthen your body and provide long-lasting fuel to your muscles. Do you want to give it a shot? Great! We recommend using it in salads, sides, and breakfast bowls in the same way you would quinoa.
44. Pork
Pork, long considered an enemy of doctors and dieters, has recently emerged as a healthier option—as long as you choose the right cut. Pork tenderloin is your best bet: According to a University of Wisconsin study, a three-ounce serving of pork tenderloin contains slightly less fat than a skinless chicken breast.It contains 24 grams of protein and 83 milligrams of waist-slimming choline per serving (in the latter case, about the same as a medium egg). In a study published in the journal Nutrients, researchers assigned 144 overweight people to a diet high in fresh lean pork. The group saw a significant reduction in waist size, BMI, and belly fat after three months, but no reduction in muscle mass! They hypothesize that the amino acid profile of pork protein may help with fat burning.
45. Grapefruit
Eating half a grapefruit before a meal can boost your body's fat-burning performance in the same way that stretching before a marathon can. According to a study published in the journal Metabolism, this "warm-up" tactic can help you lose up to an inch from your waist in just six weeks!The powerful effects are attributed to the fat-zapping phytochemicals found in grapefruits, according to the researchers. Because the fruit can interact negatively with certain medications, plan to consume half a grapefruit before your morning meal and add a few segments to your starter salads to reap the benefits. Check out these healthy breakfast ideas for even more ways to eat lean.
46. Almonds
Consider each almond to be a natural weight-loss pill. A study of overweight and obese adults discovered that, when combined with a calorie-restricted diet, consuming a little more than a quarter cup of the nuts can help you lose weight faster than a snack made up of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts lost 62 percent more weight and had a lower BMI!)Eat your daily serving before going to the gym for best results. According to a study published in The Journal of the International Society of Sports Nutrition, almonds, which are high in the amino acid L-arginine, can help you burn more fat and carbs during workouts. Check out these ways to boost your metabolism for even more ways to burn those extra calories!
47. Chocolate Milk
After a hard workout, drinking a combination of carbohydrates and protein can help restore your energy and aid in the development of lean, metabolism-boosting muscle, but it turns out that you don't need a fancy recovery beverage to reap these benefits. Cycling participants who drank chocolate milk after a vigorous cycling session were able to ride 51 percent longer in a subsequent workout than those who drank a standard recovery beverage, according to a study published in Applied Physiology, Nutrition, and Metabolism. Plus, chocolate milk is less expensive (and tastier) than anything in a sports nutrition store.48. Quinoa
A particularly strenuous workout can feel like a boxing match against a heavyweight champion, but quinoa is your ropes. Because of its slow-burning complex carbs, high protein content, and high levels of lysine, an amino acid that aids tissue and muscle repair, you can rely on this complete protein to help you rebound faster and stronger. Furthermore, quinoa is high in minerals such as magnesium, which helps relax blood vessels and improve blood circulation to the muscles. All of this adds up to a more defined, stronger you. Use the grain as a salad topper, mix it with oatmeal, or add it to an omelet to keep your taste buds interested.49. Beef from Grass-Fed Cows
If beef is your go-to protein source, make sure to get the grass-fed variety. Why? Grass-fed beef contains the muscle-building holy trifecta: It's the #1 food source of creatine, which increases muscle mass by speeding protein to muscles; it's high in CLA, an anti-inflammatory fatty acid; and a four-ounce serving contains more than half of the recommended daily protein intake. As an added bonus, It's naturally leaner and lower in calories than regular meat: A 7-ounce lean conventional strip steak contains 386 calories and 16 grams of fat. A seven-ounce grass-fed strip steak, on the other hand, has only 234 calories and five grams of fat.50. Eggs
One egg contains about 15% of the riboflavin needed for the day. It's one of eight B vitamins that all work together to help the body convert food into fuel, which is then used to produce energy. What's another reason we adore this protein? They have been shown to help with fat loss.In one eight-week study, participants ate either eggs or bagels for breakfast, both of which contained the same number of calories. The egg group lost 65% more body weight, 16% more body fat, a 61 percent greater reduction in BMI, and a 34% greater reduction in waist circumference! Check out these egg benefits for even more health benefits.
Foods that Boost Immunity
Even if you regularly wash your hands and use Purell, you should protect your body from the inside out. The superfoods listed below have been shown to strengthen the body's defenses against colds and flu, as well as more serious conditions.
51. Blueberries
If your immune system has been weakened recently, pick up a pint of blueberries. Oregon State University recently studied over 400 compounds for their ability to boost the immune system, and the compound pterostilbene found in blueberries was found to be a standout. Hello, Pterostilbene, and goodbye, Pepto Bismol! Tired of plain blueberries? Add them to your oatmeal or smoothies for weight loss.52. Kale
"Kale is high in vitamins, minerals, and phytonutrients, a substance found in plants that is thought to be beneficial in the prevention of a variety of diseases," says Lisa Hayim, RD. "Phytonutrients promote optimal cell function and communication, ensuring that enzymatic reactions occur when they should within the body and laying the groundwork for a strong immune system to fight illness."53. Sweet Potatoes
Orange tubers are mighty for a humble root plant! They have been shown to not only counteract the effects of secondhand smoke, but also to prevent diabetes. There's even more: Sweet potatoes contain glutathione, an antioxidant that can strengthen the immune system and protect against Alzheimer's, Parkinson's, heart disease, stroke, and liver disease.54. Chili peppers
Chili peppers not only boost metabolism and add flavor to your favorite foods without adding calories, but they're also high in beta-carotene, an infection-fighting antioxidant. Bonus: According to one Canadian Urological Association Journal study, hot peppers have anti-prostate-cancer properties. To reap the benefits, include one tablespoon of chili flakes or half a chili pepper in your diet on a daily basis.55. Kefir
If you're a lactose-intolerant dairy fan, kefir could be your new best friend. The tangy, sour beverage is made from fermented cow's milk and is lactose-free. It's also a good source of probiotics, which are good bacteria that help with heart health, digestion, and immunity.Focus on the Good Stuff
Add good foods to your diet rather than denying yourself bad ones if you want to change your diet. As you become more accustomed to eating more fruits and vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy options. Dietitian Bonci summarizes the benefits with a sports metaphor: You'll play better today and last longer in the game.
Related Read: Our #1 recommended Natural Testosterone Booster Supplement
Comments
Post a Comment