Want to live to be 100 years old and beyond? Then a diet focused mainly on meat and potatoes is not the way to be strong and healthy, even though both can be part of a healthy diet. A lot of men usually focus on protein-rich food while paying less attention to vegetables and fiber-rich food. To fuel your health and increase your longevity, registered dietitian Samantha Cassetty recommended eating a minimum of two and a half cups of veggies, two cups of fruit and 30 to 38 grams of fiber per day.
She listed 5 healthy foods that men like you should eat for a longer life:
Fresh or frozen, blueberries contain potent antioxidants that help repair DNA, reducing the risk of cancer. Aside from their anti-carcinogenic properties, blueberries are also good for preserving memory and thinking skills in the long term. One cup of berries is equivalent to four grams of much-needed fiber.
Omega-3 fatty acids, which are present in salmon, help lower the risk of heart disease, the leading cause of death among American males, as per the Centers for Disease Control and Prevention (CDC). Salmon and other types of seafood are also rich in lean muscle-building protein. Eating seafood twice a week gets you not only omega-3s, but also zinc and iron, all while limiting other, less healthy protein sources such as red meat and processed meats that men often go for.
Leafy greens in general are good for your health. However, compared to the rest, spinach has a milder flavor, which make it more appealing for those who are not into bitter or strong tastes. It is rich in carotenoids such as beta-carotene, lutein and zeaxanthin. Lab studies suggested that these plant-based compounds might stop cancer from developing. Lutein and zeaxanthin also aid in protecting vision from blue light — the type of light emitted from your mobile phone, tablet and other digital devices. One study among older adults found that one serving of spinach per day lessens cognitive decline — those who ate one serving have cognitive abilities that are similar to those who are 11 years younger than them.
Spanish researchers found that adding nuts to your diet may help boost your “abilities” in bed. The study reported that nut eaters have better orgasms and a stronger sexual drive compared to those who follow the Standard American Diet, which is lower in nuts. Other research found nuts to improve sperm quality, which leads to better fertility. Both benefits are thought to have been caused by the type of healthy fat and high antioxdant levels found in nuts.
Prostate cancer is the second-most diagnosed cancer among males, and a recent meta-analysis found that soy-based foods such as edamame may lower risk of getting the cancer. One cup of edamame in the pod delivers 11 grams of protein, five grams of fiber and numerous other nutrients, including magnesium, folate, iron and potassium.