The "Power 10": Super-Diet for Men
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Men’s health and fitness is complex at best. It entails the contrary juxtaposition
of trying to lose weight (fat) and actually trying to put on weight (muscle) at the same time.
Unlike women, men do not dream of losing weight so that they can strut down the
catwalk wearing size-6 clothes. Sure, they’d like to walk the ramp, but they’d
rather look their beefiest best and show off their rippling muscles.
What this means is that weight loss for men is selective weight loss. It’s walking
the fine line between losing weight around the waist and hips and bulking up the arm
and chest muscles. The only way to do this is through a clever combination of smart
diet, regular exercise, and a healthy lifestyle that includes no smoking and cutting
back on excess alcohol. Weight loss for men is made easier by the fact that they
have a higher metabolic rate and lower propensity to store fat.
A man’s diet is not about eating one single food or even a handful of select foods.
What is of greater consequence is the pattern of consistently consuming a healthy diet
that includes a combination of essential nutrients. Quality nutrients are vital for
maintaining good heart health and immune function as well as preventing bone and muscle
loss, oxidative damage from the environment and prostate cancer.
Here’s a list of 10 power-packed, nutrient-dense foods that can help meet the
nutrient requirements of men’s diet and yet are an indispensable component of weight
loss for men.
- Bananas:
- This little fruit is packed with nutrients and is particularly rich in potassium,
which is essential for regulating nerves, blood pressure and heartbeats. The potassium
and magnesium in bananas also helps lower the risk of stroke. Vitamin B-6, which is
abundantly available in bananas boost protein metabolism, help produce red blood cells
and enhance the immune system as well as the nervous system.
- Fatty Fish:
- This super food is a good source of omega-3 fatty acids, which are powerful
anti-inflammatory foods. They help lower the risk of prostate cancer, reduce aches
and pains in athletes as well as people who have arthritis and are good for your heart,
immune system and circulation. Fatty fish are also rich in vitamin D, which helps
prevent high blood pressure, cancer, bone disease and type 2 diabetes.
Here is a list of the fish with the highest omega-3 content (in order of omega-3 units per 3.5 oz):
- Mackerel, 2.6
- Trout, lake 2.0
- Herring 1.7
- Tuna, bluefin 1.6
- Salmon, 1.5
- Sardines, 1.5
- Tuna, albacore 1.5
- Anchovies, 1.4
- Bluefish, 1.2
- Bass, striped, 0.8
- Trout, rainbow, 0.6
- Halibut, 0.5
- Whole Grains:
- Mens diets should include a variety of whole grains that provide the body with
essential vitamins, mineral and fiber, which are responsible for keeping the heart
healthy, building muscles and filling you up without filling you out. Whole-grain pasta,
barley and oatmeal are rich in vitamin B and soluble fiber that help lower LDL cholesterol levels ("bad" cholesterol)
and decrease the risk of prostate cancer. The recommended daily intake is 10-25 grams
of soluble fiber; however, fiber intake should be increased gradually to prevent
digestive problems.
- Soybeans:
- Eating about 25 grams to 1 ounce of soy protein daily can help lower cholesterol
levels and reduce the risk of heart disease. Rich in isoflavones, soybeans boost
prostrate health and lower the risk of prostrate cancer.
- Red-Orange Vegetables:
- Red-orange vegetables are rich in vitamin C, which boost collagen production
and beta-carotene, which helps repair skin cells. An anti-oxidant rich diet that
include red bell peppers, carrots, sweet potatoes and pumpkins helps prevent
oxidation from the sun, preserve healthy skin cells and lower the risk of enlarged
prostrate or benign prostatic hyperplasia (BPH).
- Oysters:
- Zinc, which is present in abundance in oysters, is involved in numerous body
processes from repairing cells to producing DNA. A recommended daily dose of 11
milligrams of zinc can also help increase sperm count and lower the incidence of
prostate cancer.
- Broccoli:
- Loaded with beta-carotene, vitamin-C, sulphoraphane and potassium, broccoli
helps prevent prostrate, bladder and colon cancer. Broccoli also helps reduce
levels of the amino acid homocycteine, which is associated with greater risk of
stroke and heart disease.
- Berries and Cherries:
- Antioxidant-rich berries offer a whole gamut of benefits, most significant
of all is the slowing down of age-related decline in brain function.
- Brazil Nuts:
- Packed with selenium and magnesium, Brazil nuts offer powerful antioxidant
benefits including the prevention of prostate cancer, blood clots and heart
disease. Recommended daily dose of selenium is 55 micrograms.
- Plant Stanols:
- Stanols, which occur naturally in vegetables and fruits are associated with
lowering blood cholesterol levels. A daily dose of 2 gms of plant stanols, can
help inhibit cholesterol absorption in the intestine.
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