20 Best Foods For Men's Health
Many important factors to have a healthy body, especially for men, one of which is food. To form the body healthy as you want (your body slim and muscular stocky, intelligent brain, and libido that continue to burn), you must take into account any food that you eat every day. Food should be healthy and meet nutritional and nutrition that your body needs.
Here is a man's best health foods, which are summarized from the poll 40 nutritionists the world:
Recommendation: 3 servings per week (3 ounces per serving = 72 calories)
Skinless turkey meat contains 7 grams of protein per ounce, which is good for muscle formation. Besides turkey meat also has high levels of vitamin B, zinc (increase sperm production), and selenium (anti-cancer). According to nutritionist Elizabeth Ward, turkey is the best choice because meat contains almost no saturated fat.
Recommendation: 2 tablespoons per day (119 calories per tablespoon)
Olive oil is rich in unsaturated fats, both as an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fats (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to consume olive oil. A study in the journal Nature reports that olive oil also has anti-inflammatory properties, which means it can help reduce pain and swelling like ibuprofen.
Recommendation: 3 servings per week (1 / 2 cup per serving = 318 calories)
Maybe you've never heard of these foods, but this time in Indonesia have been many who sell seeds kinoa. Kinoa seeds or quinoa is a grain that grows in the Andes Mountains in South America. According to Christopher Mohr, professor of nutrition at the University of Louisville, kinoa seeds have higher protein content than other grains. In addition kinoa seeds are a source of fiber, B vitamins, and a big dose of unsaturated fats are good for heart health.
Recommendation: 2 cups per week (227 calories per cup)
Black beans have the nutrients that can deliver a maximum energy of all types of food. Because in addition to containing high fiber, black beans contain complex carbohydrates that can provide energy in the body longer. Just like meat, black beans also have high protein content. But unlike meat, black beans contain no saturated fat. According to nutrition experts from Chicago, Jennifer R. Bathgate, all kinds of nuts have a high nutrient content, but the best black beans.
Recommendation: 1-3 cups per day (2 calories per cup)
In addition to disease prevention has been proven to be cancer, lose weight, to slow the progression of Alzheimer's disease, green tea has been shown to help in the healing process of many serious diseases. Both are presented in the form of warm or cold, no other types of beverages are better than green tea.
Recommendation: 1 point per day (74 calories per item)
One egg contains 4 grams of amino acids that are useful for the formation of the body muscles. Besides eggs also contain choline that is useful to improve brain memory.
Recommendation: 3 cups per day (118 calories per cup)
We know that milk is good for health, because many of the nutrients found in milk. But because the amount of calories is high, for someone who wants to have slim bodies should be drinking milk is not excessive. According to Michael Zemel, director of the Nutrition Institute - University of Tennessee, there are components in milk that helps the body burn fat system and slow down fat storage in the body.
Recommendation: 8 cups per day (0 calories)
Many health benefits derived from consuming the body of water, including removing toxins from the body, regulate body temperature, acts as an insulator for joints, prevent kidney stones, and helped essential minerals. In addition, drink a glass of water 1 hour before meals can reduce hunger, making it useful for avoiding obesity.
Recommendation: 1 piece per week (for potato = 100 calories)
A number of four-ounce sweet potato contains more than 100% of the daily supply of beta carotene, iron, and vitamins C and E. These nutrients work together to protect the body from all types of cell damage, especially in athletes who compete in extreme environments (such as altitude, heat, cold, or pollution). According to sports nutritionist in California, Kim Mueller, sweet potato is also one of the best foods for muscle recovery after hard exercise.
Recommendation: 2 cups per week (300 calories per cup)
According to dietitian from Virginia Beach, Wendy Jo Peterson, soy has a meat protein, fiber from wheat, and antioxidants, vitamins, and minerals from vegetables and fruits the best.
Recommendation: 4 servings per week (3 ounces per serving = 163 calories)
Not only contains many amino acids that are good for muscle growth, beef is also a source of iron and zinc that helps circulatory health. In fact, very nutrient-dense beef to supply more than 10% of the recommended intake of daily nutrients, including protein, B6 and B12, selenium, phosphorus, niacin, and riboflavin. Indeed, the beef has a high fat content, but according to USDA data, currently more beef to 20% less fat than a decade ago.
Recommendation: 6 slices per week (70 calories per slice)
Bread made from rice flour, but little has fiber and protein, is also very rapidly digested in the body. So that gives the body a quick energy surge but also quickly exhausted. Over time, it affects the spike in insulin production in the body, damaging cells and increasing the storage of excess fat. Replace with whole wheat bread that provides more complete nutrition and energy supplies last longer. But be careful with products that claim is made of wheat but only given the dye so that it looks brown molasses.
Recommendation: 3 servings per week (1 / 2 ounces per serving = 82 calories)
Almonds have a high content of protein, fiber, and vitamin E, which is good for the heart, digestive system and skin. Although almonds are full of healthy unsaturated fats, some people avoid eating because of dense calories. But according to Gary Fraser, a professor of medicine at Loma Linda University in California, it was wrong. Based on his research, the addition of 2 ounces of almonds to the diet on a regular basis, it does not make a significant weight gain. He thinks the calories in almonds, little is absorbed into the body.
Recommendation: 3 cups per day (154 calories per cup)
Yogurt has all the benefits of milk, plus the ability to fight harmful bacteria along the intestinal wall. Research shows that people who eat yogurt frequently are not susceptible to colds than those who rarely consume them. Such as milk, yogurt contain calcium that will not only increase fat burning but also helps you feel full, so it is ideal for weight loss programs. That need to be avoided is to consume yogurt are packed with added sugar and high fructose corn syrup.
Recommendation: 3 servings per week (1 cup per serving = 7 calories)
What is the equation of nutritionists and Popeye the sailor? They like to eat spinach. According to Katherine Tallmadge, author of Diet Simple, filled with spinach contain fiber, calcium, and beta carotene. Its good for the health of the immune system, and good vision.
Recommendation: 3 servings per week (1 / 2 cup per serving = 15 calories)
According to Niki Kubiak, a nutritionist at Ohama, broccoli should be the number 1 when you select the type of vegetables to be consumed. Because broccoli is rich in iron, calcium, fiber, and vitamin C, which means it's good for the circulatory system, bones, and preventing the flu.
Recommendation: 4 servings per week (1 cup per serving = 83 calories)
Tomatoes are commonly referred to as the apple of love and has a reputation as an aphrodisiac strong lust. But that knowledge has nothing to do with why we chose tomatoes as the best food for health. According to nutritionist David Ricketts, tomatoes contain lycopene, a powerful antioxidant derived from the pigment of red tomatoes, which can help prevent serious diseases and especially cancer in men is prostate cancer.
Recommendation: 4 servings per week (1 / 2 cup per serving = 148 calories)
Oatmeal is porridge made from oats (a type of cereal). Oatmeal porridge is very popular in the Dutch colonial era. Many health benefits contained in oats, such as an energy source, containing zinc as a preventive stress and increases immunity, helps weight loss programs, and reduce the risk of heart disease.
Recommendation: 2 cups per week (82 calories per cup)
Of all the properties to make, probably the best properties of blueberries. Because blueberries contain more fiber, vitamins, and minerals, compared to other fruits. And blueberries contain lots of antioxidants that can fight free radicals that damage cells throughout the body, preventing serious diseases, and prevent signs of premature aging. Besides blueberries may help maintain cells in the brain and nervous system healthy, so that it can improve the workings of the brain to think faster and clearer, and also improves memory.
Recommendation: 4 servings per week (3 ounces per serving = 121 calories)
According to the study, the flesh of salmon contains omega-3 fatty acids, which are useful for slowing the process of memory loss, improve cardiovascular health by regulating heart rhythms, and keeping the arteries and veins from clogging. While the content of polyunsaturated fatty acids found in salmon flesh is able to prevent obesity. Besides the salmon meat is a good source of protein.
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