The 10 Best Superfoods Every Man Should Eat
Eating and maintaining a healthy diet is key to taking care of your body, so it’s essential to incorporate the best superfoods into your diet.
We spend most of our time running from point A to point B. that we don’t fully take the time and energy it takes to fuel our body with what it truly needs. Here is some information on the best superfoods every man should eat, along with tips and tricks to up your health game along the way.
If you find that you have no energy, are gaining weight quickly, or are experiencing other health issues, tweaking your diet might help. Somehow, society got away from the idea that food is fuel. Food is actual medicine for our bodies and can heal and build us from the inside out. This does not mean that you have to just eat fruits and vegetables to be successful in life.
Success with anything, including your diet, is all about balance. If you are not balanced, you aren’t getting the most out of the process that you potentially can. Think about the 80/20 principle. When looking at your month and what you eat, breaking it down by week can be helpful. 80% of your week, try to eat foods that are healthy and provide the most bang for their buck. This includes protein at each meal, veggies with each meal, and limiting processed or packaged foods. The other 20%, use it to indulge in the foods you love. Have the candy here and there and the soda pop. By using this principle you can see amazing results in shifting your diet, and also create balance on the journey.
How to Get Started
You do not have to start black and white right off the bat. In fact, nutrition and health are not black and white and balance is required. You can enjoy the foods you love and still see the results you seek. Start small. This could look like bringing a water bottle with you to work and drinking ½ your body weight in ounces of water each day. This could also look like prepping whole food snacks to have at home and on the go. Whatever you choose, take the time to build the habit and move on to the next habit once you have mastered the current one. If you fall off the wagon, get right back on. It may be hard and you may get discouraged and feel overwhelmed by what you set out to do. Everyone has days that are better than others. Be mindful of your progress and mindset. If you fail today, try again tomorrow. Keep showing up and the results will speak for themselves.
Your Biggest Secret Weapon
It is one word, and this word will make or break your health goals. Rather, it can make or break any goals you set for yourself. That word is consistency. You can have a well thought out goal. With plans broken down on how to get there, all written down on paper in step by step actions for you to follow. But if you do not keep it up, and follow through every single day, none of it will matter. It is the small actions day in and day out that will determine your success. Being consistent is a super power. One that is severely overlooked in all aspects of life. Use it to your advantage.
Eating a variety of nutrient dense foods in your diet mixed with good sources of protein and fat, is the prime way to get your body healthy. There are a few superfoods that have more nutrients packed in them than others, and we are giving all the information about them in this article. Quinoa, Salmon, Water, Spinach, Sweet Potato, Blueberries, Chia Seeds, Almonds, & Kale all have superfood powers beyond the rest. Take a look at why they are so special and how they can enhance your nutrition experience.
Quinoa is almost as unique in spelling and pronunciation as it is in its taste. This food is a grain. One that is highly under used and also under rated. Quinoa is packed with protein, lysine, magnesium, B2, manganese, fiber and iron. It is a grain powerhouse. You can cook Quinoa in many different recipes including salads, soups, in stir fry, or even breakfast dishes. The possibilities are endless and so are the benefits of eating this food.
You have probably heard of the many benefits of eating fish in your lifetime. Although this is true, every fish is different and provides different nutrients to our bodies.Fish are so valuable because they contain two fatty acids that our bodies need-DHA and EPA. Eating about 2 servings per week of fish is enough to reap the benefits of fatty acids. When eating fish, be mindful of mercury content, where fish are born and harvested, and how and where they are being sold. Being aware, can provide you with the knowledge to make the best selection when it comes to the fish you eat.
You might be surprised to see that water is on this list. It is so crucial and so beneficial it should be labeled a superfood all of the time. Water makes up around 60% of our bodies. Water is imperative to nearly every major function of the human body. Consuming enough water every day can boost your mood, aid in weight loss, limit headaches, increase brain productivity, cushion joints, and prevent disease. Everyone is different in their body and how they run. Generally, a good rule of thumb is to consume ½ your body weight in ounces of water every day. This would mean that if you were a 180 pound man, you would aim to drink around 90 ounces of water every day. This does not mean you have to get this much water in from 8 am to 8 pm. Rather, keep it as a goal in your mind to drink water and make it a habit. Be more mindful and drink what your body needs.
It’s green, leafy, and most of the time gets thrown out into the trash can before you even open the bag. You might be super confident when you grocery shop and grab a few bags, only for it to sit in the bottom drawer of your fridge and go to waste. Next time you buy spinach, place a paper towel in the bag before you seal it back up. This dries up the extra moisture and will allow your produce to last longer between meals. You can also chop and freeze extra spinach in the freezer to use in soups, smoothies, and breakfast dishes. Eating spinach can help you in maintaining healthy skin, hair, and nails, as well as building a strong bone structure and helping with digestion, and lowering your chances of acquiring or developing heart disease. The National Osteoporosis Foundation recommends eating spinach for its vitamin k and magnesium levels alone. It is also a great source of iron, and should be eaten regularly to maintain healthy levels.
A little bit less popular than regular brown or russet potatoes, sweet potatoes are just as delicious and more nutrient dense. You can find them in breakfast dishes such as breakfast burritos or scrambles, or as substitutes for taco shells in taco bowls, made into delicious pizza crusts, or even cut up and baked into fries. However you spin it, adding these to your diet will boost your health. One whole uncooked sweet potato contains 86 calories, 1.6 grams of protein, 20.1 g carbohydrates, 3.0 grams of fiber, .1 g of fat, and 4.2 g of sugar. This makes it a great option for those counting calories or macros, or just being mindful of what they eat in general. They are an amazing source of vitamins A, C, B6, iron, potassium & magnesium.
Next on the list of the 10 best superfoods are blueberries. You may have already known about blueberries and their amazing nutritional value . They are small, but they are full of a vast variety of nutrients. They can help regulate heart and brain health as well as regulate blood sugar levels. Heart health is the leading cause of death worldwide. By eating blueberries,you may decrease your risk of having a heart attack by 32%. Blueberries are low in calories and fat, making them a healthy snack for everyone, including those individuals with diabetes. These little fruits are high in vitamin K1, C, and manganese as well as vitamin E, B6, and copper.
This is a popular food item as of late, and more and more people are hopping on the chia seed bandwagon. If you have never tried them before, they are small, round and black, and generally have a nutty taste to them. When added to liquid substances they can form a slimy or slippery texture. You can add these to oatmeal, on top of breads or cereals, as well as smoothies and baked goods. Like most other fruits, you can eat chia seeds raw or cooked. They are full of healthy properties and nutrients. They are an amazing source of omega 3 fatty acids, iron, fiber, calcium, and antioxidants.
Almonds are one of the food items on the list you have definitely heard of. Chances are, you have most likely tried them as well. Almonds are part of the nut family. They can be eaten in a variety of different ways including sliced, chopped, or even candied in recipes and treats. They can be added to oatmeal, smoothies, baked goods, or on top of foods as garnishes as well. Consuming almonds as part of your diet will give you a check mark in your healthy fats requirement. Try pairing them with an apple or string cheese as a light snack during the day. They are a nice compliment with other foods and can take the edge off hunger without making you extremely full.
Kale has been around for years and years. Although recently it has become a trend in the health and fitness world. Kale chips, soups with kale in the broth. and other creative ways to eat kale have surfaced on the internet. Any grocery store you shop at or farmers market that you visit, will have kale available. Kale is a mega superfood. It is jam packed with vitamins A, C, K , B6, potassium, copper, and magnesium.
Dark chocolate is one of the superfoods you would consider a treat. Depending on the kind you choose, the taste can range from bitter to semi sweet. It is also filled with fiber, iron, magnesium, copper, & manganese. Consuming dark chocolate has several health benefits such as lowering blood pressure, increased impact on blood flow, and improved brain function. The best dark chocolate you can buy that will provide the most health benefits would be the varieties that are 70%-85% Cocoa.
Visit Genesys Men’s Health
At Genesys Men’s Health, we value your wellness as a whole. We hope you have enjoyed this information on the 10 best superfoods every man should eat. True health starts from the inside out, and the more you invest in yourself, the easier your health journey can be. If you find you are having issues and think you might need some assistance with reproductive organ problems, give us a call.
We have a team of doctors who specialize in Testosterone Replacement Therapy (TRT) as well as hormone issues and Erectile Dysfunction (ED) diagnosis and testing. We know every single person is different and unique, and so is their care. Our office is located in Sandy, Utah. Stop by and make an appointment with one of our friendly staff members, or give us a call by phone at (801) 671-7456. We are happy to answer questions and get you pointed in the right direction to find you the answers you need. Contact us today!