Good Lifestyle

So, you already know on theSuperfood healthy to eat every day. You have theBest foods for men Sliced ​​to your refrigerator and in general, you stand at a healthy diet. But what about certain choices for the foods you should eat daily, based on unique and common health problems of males against men? We thought you were deserving that too.

Read on the nutritionist - approved 11 best choices forSuperfoods men should eat every day of the week. And for your health to be in advanced shape, make sure you are also stocked onThe 7 healthiest foods to eat right now.

Not so amuser: "nine men on 10 do not get their five portions of vegetables a day, three of which should come from green hardwoods like spinach," explains Maggie Moon, MS, RD, author ofThe Spirit Plan. "A healthy diet pattern including leafy greens most days of the week is linked to a better cognitive function for men. Spinach also provide natural precursors with nitric oxide, which contributes to a healthy blood flow which is important for exercise and cardiac health. "

Go-Tos de la Moon with preferred green of Popeye?

• Add a cup or spinach in your nextsmoothie WhereShake protein.
• Mix spinach in pasta just before serving so that they are doing in the dish.
• Stuff Baby Portobello mushroom champnes with spinach jumped and remnants of rod mushrooms, as well as feta cheese, garlic and olive oil, and roast 425 degrees Fahrenheit for 15 minutes. (Making it total forDinner tonight!)

RELATED: Sign up for our newsletter for daily recipes and new foods in your inbox!

Load on this dense nutrient nut as much as you can during the snack, gentlemen. "Almonds are an excellent source of magnesium. There is preliminary research that shows that Magnesium deficient men can have lower testosterone levels",Keri Gans, RDN, nutritionist and author ofThe little change of change. "Magnesium Helps maintain a normal muscle and nervous function, helps your cells to make energy and is important for the health of your cardiac vessels and your blood. "

RELATED: Your ultimate survival guide and supermarket is here!

We are not talking aboutTypes of sugar overflowing with artificial ingredients. Instead, opt for unsweetened varieties and add fruits, nuts and other fittings. "Men often think that only women should be concerned about bone health and, consequently, a lesinal to ensure that they consume too much adequate calcium. Men are also at risk of osteoporosis," said GANS.

Gans recommend some creative ways that men can eat more of Superfood yogurt:

• Only one yoghurt container can easily be appreciated daily as a mid-morning snack or afternoon.
• If you do aMorning Smoothie, Yogurt could be a simple ingredient to include this provides a lot of nutrition.

Always stuck for ideas? Try one of them26 things you can do with yoghurt.

Be excited for the tomato season, guys. Men should shoot to eat foods rich in lycopene, such as tomatoes. "The reason is that the antioxidant lycopene has been demonstrated to protect men from prostate cancer, a concern for all men they age," saysDaily Harvest nutritionist,Amy Shapiro, MS, RD, CDN. Try whipping thatEasy tomato sauce recipe Or add a tomato paste to the curries, the pasta sauce and more, for a extra stroke of lycopene.

P.S. Lighten this pasta bowl by replacing half of your meal with zucchini noodles (zodles, like people in knowing them call them) or whole wheat pasta.

Good news, carb-o-vores. "Carbohydrates are often overlooked in men's diets with the popularity ofLow carbohydrate schemes. This can leave their low energy. Potato offermore potassium than a banana,Half of the vitamin C recommended for the day and digestion fiber. In addition, potatoes offer carbohydrates to help combine and reconstruct the performance of exercise, "saysJim White, RDN, ACSM Ex-P, owner of Jim White Fitness and Nutrition Studios.

"The potatoes are so versatile," says White, and he recommends safely to get your filling:

• Make potatoes in healthy potato quarters with olive oil and sea salt in the air fryer.
• Add potatoes (or sweet potatoes) to protein smoothies.
• Simply cook potatoes and add cottage cheese on top for extra protein.

RELATED: This 7-day Smoothie diet will help you lose these last books.

These little guys might not be as popular as other fish, but they are a boon for the health of men (and your wallet). "While many men get their protein with dung meat such as cheeses, steaks, sausages and bacon that are rich in saturated fats, increase inflammation and contribute to heart disease, the principal killer in men, sardines do exactly the opposite, "says Laysie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shams, RDN, CDN, CFT,Nutritional twins, co-founders of theReboot of the 21-day body.

"Sardines are high in protein and are one of the best sources ofomega-3 fats, which help reduce inflammation, reducing the risk of all chronic diseases, including heart disease and risk factors such as lowering triglycerides and blood pressure and reduce plaque accumulation in The arteries, "say the twins.

Here's how to eat sardines:

• Shoot the bobbin and enjoy them alongside crackers.
• Add sardines toscrambled eggs.
• Plop some sardines in a tomato sauce.

Nutrition twins also emphasize another bonus of these family species of tiny but powerful herring. The sardines are rather low toxins ", so you do not have to worry about the mercury you do with tuna or PCBs as you do with salmon."

"About a man on nine men will be diagnosed with prostate cancer for life," said Christy Brissette, Ms. RD, President of80 Twenty Nutrition in Chicago. Although it is a heartbreaking statistic, your life choices can help reduce your chances of getting the disease. "Being overweight or obese is bound to a higher risk of developing advanced prostate cancer, it is therefore essential to make a good deal of prevention. Eating more fruits and vegetables is linked to a lower risk of some cancers and help you lose weight and keep it. The blueberries are only 80 calories a cup and constitute a good source of dietary fiber (3.6 grams per cup) and vitamin C (3.9 milligrams by Cup). "

Brissette swears by its super simpleChia Blueberry Chia Jam Recipe, which is a welcome to perfect yogurt, crepes with protein, marinades and more.

RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

"Cardiopathy is the main threat to men's health. Being at a healthy weight and dining more fruits and vegetables can help reduce your risk of heart disease, "says Brissette." Lawyers are a healthy fruit; more than 75% of fat in lawyers is unsaturated. According to The food guidelines of the Americans, replacing saturated fat with unsaturated fats is related to lower risk of heart disease. "

In addition to the fiber (about three grams per serving), these green fruits also boast of healthily cardiac potassium (about 250 milligrams per serving), which contributes to counterbalance the effects of sodium on blood pressure. Take the Brissette Recommendation and replace the saturated fats in cooking with the lawyer in a 1: 1 report in cookies, pancakes and muffins.

"Men should eat whole grains every day. Although whole grains have many health benefits, a particular interest for men can be the link with a risk of colorectal cancer.Men are more likely that women develop colorectal cancer. Further, the consumption of upper red meat, which ismore common in men than in women, is also aRisk factor for the development of colorectal cancer, says Kelly Tops, MLA, RD, Director of Nutrition Nutrition and Nutrition NonprofitOld ways. "Areport of the American Institute for Cancer Research and the Global Cancer Research Fund found that approximately three portions of whole grain foods per day (90 grams) reduce the risk of 17% colorectal cancer and That the proof of whole grains are really stronger than the proof for the sole thing. "

Top tips for entire grains?

• Take a salad with cooked wheat bays or wild rice instead of croutons.
• Use brown rice or quinoa in whole grain burrito bowls.
• Serve grilled vegetable skewers on entire Bulgur or Freekeh.

For more ideas, there is a lot ofGrains with so many health benefits as Quinoa.

RELATED: Learn how to exploit the power of tea to lose weight.

The focus is on a single glass, people. It's five ounces. With that in mind, a drink of Red Vino could be a boon for your brain: "Men who participated in theResearch Guarded their brain 7.5 years younger at a time when a glass of polyphenol rich wine was part of their routine. Another recent study revealed that red wine reduced the risk of developingAlzheimer's diseaseIn the elderly but not women, says Moon. If you want to try something other than cutting it, try to reduce red wine, balsamic vinegar, olive oil and herbs in a saucepan and use it as a sauce you can pour over the fish or Tofu, who are both healthy proteins.

It is the Prostate-Cancer Protector lycopene that makes watermelon a superfony that men should slip into their regular diet as much as they can. "Add it to a smoothie, eat it super cold out of the refrigerator during a hot summer day, mix it in a juice or do it in ice pops," says Shapiro. You can also 'Try in many unique and fun Watermelon recipes .