10 Foods All Men Should Eat

10 essential foods for male health

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are 10 foods all men should eat.

Food for men 1: Tomatoes

Tomatoes are possibly one of the best "superfoods" around, and the popular fruit has particular benefits for men. Studies have suggested that the lycopene found in tomatoes may reduce risk of colorectal cancer, lower cholesterol and reduce the risk of heart disease; the leading cause of death in men. Research has also shown that men who frequently eat foods rich in lycopene may drastically reduce their risk of developing prostate cancer.

Food for men 2: Blueberries

Blueberries are another fruit that have been linked to a reduced risk of prostate cancer, thanks to their high levels of proanthocyanidins. However, blueberries' positive benefits for men don't stop there, as studies have also suggested that blueberries may be effective in reducing risk of heart disease, Type 2 Diabetes and age-related memory loss; a condition more prevalent in men than women.

Food for men 3: Brazil nuts

Snacking on nuts is great for heart health and good skin. However, Brazil nuts are particularly beneficial for men as they are packed with selenium; a powerful antioxidant which studies have suggested can boost sperm health and motility. Furthermore, selenium is also great for lowering "bad" cholesterol levels, preventing blood clots and lifting your mood.

Food for men 4: Broccoli

Broccoli - along with other cruciferous vegetables like cabbage and sprouts - contains a strong cancer-fighting chemical, sulphoraphane, which research has suggested may reduce men's risk of developing bladder cancer (a cancer more commonly affecting women than men), prostate cancer and colorectal cancer.

Food for men 5: Oysters

Oysters are the highest natural source of zinc; an essential requirement for men's fertility and sexual health. Zinc not only helps to maintain healthy testosterone levels in men, but it is essential for healthy sperm production.  On top of this, zinc deficiency may be responsible for hair loss in men, so an increased intake may benefit men's appearance as well as health.

Food for men 6: Whole grains

Whole grains are great for our health thanks to their high levels of vitamins, minerals and fiber. Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general wellbeing and can also help alleviate depression. Individual B vitamins can also benefit male health in various ways. Studies have suggested that folate (vitamin B9) can keep sperm healthy, while biotin (B7) may help hair loss. Silica, also present in whole grains, could also help with healthy hair growth.

Food for men 7: Eggs

For men suffering from hair loss, eggs may also provide the perfect solution. Eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7). Egg yolks are also a good source of iron, which some studies have suggested can alleviate hair loss, which can be caused by anemia.

Food for men 8: Pomegranate juice

Pomegranates are packed with antioxidants, vitamins and minerals, and research has suggested that drinking the juice of this "superfood" can help lower cholesterol - which can be high in many men as young as their 20s - and prevent hypertension. A study has also found that drinking just one 8oz glass of pomegranate juice a day could dramatically slow down the progress of prostate cancer.

Food for men 9: Garlic

Garlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men's cholesterol levels. Furthermore, research findings published in the Journal of the National Cancer Institute have suggested that regularly eating garlic and onions could help lower men's risk of developing prostate cancer.

Food for men 10: Salmon

Salmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of men's most common health complaints. Omega-3 fatty acids have been linked to lowered levels of "bad" cholesterol and can also reduce risk of many illnesses, including heart disease, colorectal cancer, prostate cancer and depression.

                

Food for men 6: Whole grains

Whole grains are great for our health thanks to their high levels of vitamins, minerals and fiber. Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general wellbeing and can also help alleviate depression. Individual B vitamins can also benefit male health in various ways. Studies have suggested that folate (vitamin B9) can keep sperm healthy, while biotin (B7) may help hair loss. Silica, also present in whole grains, could also help with healthy hair growth.

Food for men 7: Eggs

For men suffering from hair loss, eggs may also provide the perfect solution. Eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7). Egg yolks are also a good source of iron, which some studies have suggested can alleviate hair loss, which can be caused by anemia.

Food for men 8: Pomegranate juice

Pomegranates are packed with antioxidants, vitamins and minerals, and research has suggested that drinking the juice of this "superfood" can help lower cholesterol - which can be high in many men as young as their 20s - and prevent hypertension. A study has also found that drinking just one 8oz glass of pomegranate juice a day could dramatically slow down the progress of prostate cancer.

Food for men 9: Garlic

Garlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men's cholesterol levels. Furthermore, research findings published in the Journal of the National Cancer Institute have suggested that regularly eating garlic and onions could help lower men's risk of developing prostate cancer.

Food for men 10: Salmon

Salmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of men's most common health complaints. Omega-3 fatty acids have been linked to lowered levels of "bad" cholesterol and can also reduce risk of many illnesses, including heart disease, colorectal cancer, prostate cancer and depression.

http://www.realbuzz.com/articles/10-foods-all-men-should-eat/#pagination-top

7 Essential Autumn Foods To Add To Your Diet This Month

7 essential autumn foods

Pumpkin seeds

When you’re carving your pumpkins this Halloween, put the seeds to one side to bag yourself a supply of one of the healthiest autumn snacks out there.

With the nights drawing in and the weather worsening, pumpkin seeds make for the perfect autumn mood booster because of their high levels of L-tryptophan. This amino acid increases the body’s production of the hormone serotonin, which regulates your mood and helps you to sleep.

Pumpkins seeds are also full of minerals including zinc, iron and manganese, and contain cholesterol-blasting compounds called phytosterols.

Dates

If you want to lose weight this autumn and need something to snack on between meals, look no further than dates. Researchers at the University of Liverpool found that dieters who ate dried fruits such as dates lost 0.5kg more than other dieters over a 12-week study.  

When the participants were quizzed by the researchers, it was found that eating dried fruit consistently made them feel fuller between meals, meaning unhealthy snacks were far less tempting.

With around 31 grams per serving, you can’t go wrong with pomegranate as a mid-afternoon snack if you’re starting to slump and need an energy boost. 

Kale

Although it grows throughout summer, the kale that comes into season in autumn has a slightly sweeter taste due to the cooler weather, so there’s no better time than now to eat this nutrient-filled leafy green.

Eating kale is a great way of ensuring you get all your important vitamins this autumn, as it contains some of the most essential vitamins including B, C, A and K to name a few.

As well as being rich in just about every nutrient you need, kale is also a proven cancer fighter. A study published in the Journal of Postgraduate Medicine found that the high levels of glucosinolate compounds in kale reduce the risk of a variety of cancers, and in particular help to prevent colon cancer.

Maple syrup

Because no refinement takes place in the maple syrup production process, it still retains all of its nutritional content, including plenty of calcium to improve bone health, and potassium to reduce blood pressure and maintain a healthy cardiovascular system.

Research published in the Journal of the American Dietetic Association found that maple syrup contains no fewer than 24 different antioxidants, which well help you fight off disease throughout autumn.

As with any food that is high in sugar, maple syrup should only be used in moderation. Luckily, its strong taste means you only need a small amount to sweeten up your food and enjoy its multitude of health benefits.

Aubergines

Aubergines can be cooked in such a huge variety of ways that pretty much everyone can enjoy them in some form or another. And enjoy them you should, as they are positively packed with minerals and high in fibre, while being low in fat.

When you prepare your aubergines, make sure you leave the skin on. This outer layer contains essential phytonutrients, which have been linked with a healthier circulatory system.

Pecans

Pecans often get a bad rep because they’re usually found in highly calorific desserts, but on their own they make for a super healthy snack.

In one serving of pecans you’ll find 11% of your recommended daily fibre intake, meaning they’re great to snack on throughout the day to keep your gastrointestinal system performing properly and improve digestion.

A 2011 study at the University of California investigated further healthy attributes of pecans, and found that their high antioxidant content also lowered disease levels and cancer risk amongst participants.

Pomegranates 

Pomegranates are perfect in salads or when used as the base for a marinade. This zingy fruit is an undisputed superfood, having been used for its curative properties for thousands of years.

As with so many other autumn foods, pomegranates are extremely high in disease preventing antioxidants. A study published in Rambam Maimonides Medical Journal found that pomegranate juice has more antioxidants than green tea, blueberry juice and red wine.

Eating pomegranates comes with the added bonus of ensuring you stay looking your best throughout autumn. They contain punicic acid, which has been found to improve skin elasticity and reduce wrinkles.

https://uk.lifestyle.yahoo.com/7-essential-autumn-foods-add-diet-month-080019570.html

11 Ingredients That Make You Lose Weight

Who knew weight loss could be as easy as adding eleven items to your shopping list?

Start cooking with these fat-destroying ingredients, and you’ll be losing weight before you know it.Special spices can speed your metabolism (RealBuzz)

Saffron

Saffron is a versatile spice that should be in every cook’s arsenal for its taste alone, but it could also help you with dropping those unwanted pounds. Saffron contains a compound that increases your body’s production of the ‘happy hormone’ serotonin, which also helps to regulate your appetite and make you feel full for longer.

Dark chocolate 

Sweet tooths rejoice – chocolate can help you lose weight. Natural dark chocolate was investigated in a study published in the Journal of Agriculture and Food Chemistry, and its high levels of antioxidants were found to lessen the build up of fat cells. There’s a couple of caveats of course – the chocolate needs to be dark, and contain no added sugar for the fat-blasting properties to work.

Fennel

Because of its unique taste that is often compared to licorice, fennel can help to do away with your cravings for sweet and unhealthy foods. Fennel seeds are great as well because they are a potent carminative, which means they regulate the expulsion of gas from your intestines and reduce bloating.

Cinnamon

A recent study published in Diabetes Care found that one of the best ways to balance blood sugar levels and lose weight is to opt for a dash of cinnamon. In the research, cinnamon was shown to improve response levels to insulin in the liver, which led to improved blood sugar balance and increased weight loss.Coconut: The oil of all goodness (REX)

Coconut oil

Coconut oil is a fantastic weight loss tool because of its high levels of SMCFAs and MCFAs – short and medium-chain fatty acids. MCFAs in particular are easily digested, which means when they’re broken down in your liver they give you an instant energy boost and increase your metabolism. As an added bonus, the most abundant of these MCFAs, lauric acid, has been linked with a strengthened immune system and increased disease resistance.

White kidney beans

If you can’t stop wolfing down carbs, add some white kidney beans to your next meal. White kidney beans contain a natural enzyme inhibitor that helps to level out the blood sugar spikes caused by carbohydrate consumption. A study published in Obesity found that this lead to 74% of participants losing weight and maintaining their new weight for at least 6 months.

Green coffee beans

Before they go through the roasting process, coffee beans are known as ‘green’. Because of their high levels of chlorogenic acid (which is mostly burned away if the beans are roasted), green coffee beans were found to accelerate weight loss in a study at the University of Scranton, where the average participant lost 8kg and saw a 16% reduction in body fat. The taste isn’t anything to write home about, so you can also consider mixing green coffee bean extract with regular black coffee to enjoy the same benefits.

Vinegar

Slow things down the next time you eat by splashing some vinegar on your food. Swedish researchers discovered that when participants ate food with vinegar on their satiety levels were higher than those who ate plain food. It’s thought that the acetic acid in vinegar actually increases the amount of time it takes your food to move from your stomach to your intestine, so you’ll still feel full well after your meal.

Hemp seeds 

Perfect sprinkled onto a salad or mixed into sauces, hemp seeds are a fantastic weight loss tool according to a study published in the Journal of Agriculture and Food Chemistry. That comes as no surprise when you consider hemp seeds are packed with protein and fibre to keep you feeling full, and have a slightly sweet taste to dull your cravings. Indian spice turmeric has also been linked to cancer-fighting (REX)

Turmeric

New research carried out at Tufts University claims that turmeric is useful for far more than spicing up curries. The study discovered that curcumin, one of the key compounds in turmeric, can speed up your metabolism and decrease body fat percentage. It’s thought that this is because curcumin stimulates the enzymes needed for fat oxidation.

Grapefruit

Say hello to the perfect weight loss appetiser. When eaten before meals, grapefruit was found to lead to 0.5kg of weight loss every week in a Californian study. Grapefruit is such a strong fat burner because it contains a compound that regulates insulin levels and prevents fat storage.

https://uk.lifestyle.yahoo.com/11-ingredients-make-lose-weight-080020286.html