"You are what you eat" is absolutely true. This is why one day you'll realize you should be eating lean beef instead of creamy desserts. Maybe you've already figured this out and have stopped bad eating habits to research healthy recipes. But the truth is, that's not enough. If you start eating apples, bananas, and vegetable salads, that's just a healthy diet, not a smart and healthy one. To achieve perfect male health—broad shoulders, a rock-hard abdomen, a sharp mind, and a strong libido—every single bite must count.
This means you should consume foods that are highest in protein, richest in nutrients, and have disease-fighting and muscle-building properties.
So, which foods do nutritionists agree on? How much of them should you eat each week? What benefits can you really get from them? The "Top 20 Healthiest Foods for Men" list answers these questions one by one.
Turkey Breast
Suggestion: Eat turkey breast 3 times a week, 85g each serving, containing 72 calories.
Every 30g of skinless turkey breast contains 7g of protein, effectively promoting muscle growth. Turkey is also rich in B vitamins, zinc (which promotes cell growth), and the "anti-cancer element" selenium. "Turkey is rich in amino acids and has almost no saturated fat, which is very healthy," says Elizabeth Ward, a nutritionist from Massachusetts. "It's high in protein and promotes satiety, thus avoiding the possibility of overeating."
Suggestion: Consume two tablespoons of olive oil daily, each tablespoon containing 119 calories.
Olive oil is rich in monounsaturated fats, which are beneficial to the human body and especially important for heart health. Researchers have found that compared to saturated fats, monounsaturated fats can effectively reduce the risk of heart disease. But that's not the only benefit of olive oil. The authoritative American magazine *Nature* states that olive oil contains anti-inflammatory protein components, meaning it can help reduce pain and swelling like anti-inflammatory drugs such as ibuprofen. Olive oil can be used for cooking and as a salad dressing. Adding another tablespoon or two to your daily diet will significantly increase your protein intake.
Quinoa
Suggestion: Eat 2-3 times a week, 114g each serving, containing 318 calories.
You may not be familiar with this grain grown in the Andes, but it's very important. Quinoa has a mild, delicate flavor that will appeal to those who complain that whole grains are tasteless. Most importantly, quinoa contains more protein than any other grain, earning it the title "king of grain protein." "Quinoa is also rich in fiber and B vitamins," adds Christopher Moore, a professor of nutrition at Louisiana University.
Black Beans
Suggestion: Eat twice a week, 225g each serving, containing 227 calories.
Although small in size, black beans can make you feel more energetic and keep you feeling full for longer than other foods. There are two reasons for this: first, black beans are rich in fiber, which more effectively fills your stomach and creates a feeling of fullness; second, black beans contain a very complex carbohydrate structure that, when converted into energy in the body, will keep you energized all day. Like meat, black beans are also high in protein, but without the saturated fat commonly found in meat. "Nutritionists widely agree that all types of beans contain a significant amount of protein," says Dr. Jennifer Bussgate, a nutritionist from Chicago. So why do experts favor black beans? The answer is simple: compared to other beans, black beans contain more fiber.
Green Tea
Suggestion: Drink 1-3 cups of green tea daily, each cup containing 2 calories.
From fighting cancer to weight loss to delaying Alzheimer's, green tea seems to work on almost every major illness. Professor Moore says that adding a little green tea to your hot or cold water is always beneficial to your body. If you don't like tea bags, try liquid green tea extract; just pour a little into water, and voila, you have instant green tea.
Eggs
Suggestion: Eat 3-7 eggs a week, each egg containing about 74 calories.
Nutritionist Elizabeth Ward says people should eat one egg every day. Eggs are rich in amino acids necessary for muscle growth and choline, a complex vitamin that enhances memory. Eggs are one of the richest and most reliable sources of choline. "Eggs contain almost all the nutrients needed for muscle growth," Ward says.
Suggestion: Drink milk or eat dairy products three times a day, 225g of milk containing 118 calories.
You may already know the importance of dairy products like milk for your health, but you may not know that skipping them can make your body "angry." Mike Zemel, director of the Nutrition Institute at the University of Tennessee, explains that if you don't consume dairy, your body releases a hormone that retains protein while also retaining fat. Considering the calories in milk, you should probably drink it cup by cup, not gulp it down by the gallon. "The components in dairy products can speed up the body's fat-burning system to reduce fat storage," Zemel says. Although there are many protein alternatives to dairy products on the market today, milk will always be the most beneficial source of nutrients.
Water
Suggestion: Drink 8 glasses of water a day, each glass 225g.
You probably already know you should drink more water. Drinking plenty of water helps flush out toxins, regulate body temperature, soothe joints, prevent kidney stones, and transport nutrients from food to various organs. "Without water, even the most nutritious food is useless," says Dr. Marietta Amagirl, a nutritionist. Drinking water has many benefits for the body and can also play a role in weight loss. Drinking 1-2 glasses of water about half an hour before a meal will greatly reduce your hunger. Is drinking this much water every day a bit like an addiction? You can switch things up, like drinking some unsweetened lemon water daily or adding some zero-calorie flavorings to your water cup at work.
Sweet Potato
Suggestion: Eat once a week, each one containing 100 calories.
A 120g sweet potato can meet our daily need for beta-carotene and is also rich in iron, vitamins C and E. These elements help the body resist various types of cell damage and are especially beneficial for athletes training in extreme environments (high altitudes, cold, heat, and pollution). Dr. Jim Muller, a sports nutritionist, says sweet potatoes are the best food for muscle recovery after intense training. And when cooking sweet potatoes, don't just bake, steam, or top them with sauce; you can also try them cold, add some chili, or make a salad. You can also slice sweet potatoes and put them in burgers or sandwiches, and baking sweet potato fries is also a great idea.
Soybeans
Suggestion: Use twice a week, 225g each serving containing 300 calories.The famous U.S. Navy SEALs often eat soybeans, and you should too. Nutritionist Wendy Peterson is married to a Navy SEAL. She says she often cooks a Japanese soybean dish for her husband and his comrades. Wendy calls soybeans the "perfect food." "They didn't like the look of it at first, but I told them to at least try it. When they later enjoyed it, I told them it was soybean." Soybeans are rich in protein like meat, high in fiber like whole grains, and also contain antioxidants, vitamins, and minerals commonly found in fruits and vegetables. If you don't like tofu or soy milk, there are other ways to eat it. Some protein bars made from soy nuts and soy protein not only taste delicious but also have a positive effect on men's performance in bed.
Beef
Suggestion: Eat 3-4 times a week, 58g each serving containing 163 calories.
Beef is not only rich in protein that promotes muscle growth, but it also contains a lot of iron and zinc, which promote circulatory system health. In fact, a 3-ounce serving of beef can meet your daily needs for many nutrients, including protein, vitamins B6 and B12, as well as selenium, phosphorus, niacin, and riboflavin. Worried about the fat in beef? Actually, there's no need to. According to data from the U.S. Department of Agriculture, beef on the market today is 20% "leaner" than it was 10 years ago. To buy lean beef that is still tender and delicious, choose cuts labeled "Choice" or "Prime," which come from the top of the rump and loin.
Whole Wheat Bread
Suggestion: 6 slices a week, each slice containing 140 calories.
Refined white flour not only loses fiber and protein, but it is also metabolized very quickly in your body. Although it can replenish energy quickly, it is also metabolized away soon after. Long-term consumption of only flour without whole grains and coarse grains can damage cells and cause excessive fat accumulation. Why not try whole wheat bread? "Even if you are already trying to reduce your carbohydrate intake, you should still include whole wheat bread in your diet," says Professor Moore. "This will keep you feeling energized for longer, instead of feeling hungry again after a while." When shopping, pay attention to whether what's on the shelf is really whole wheat bread; don't just look at the color, check the ingredient list. True whole wheat bread is made from 100% whole wheat or has whole wheat listed as the first ingredient.
Almonds
Suggestion: Eat three times a week, 15g each serving containing 82 calories.
Almonds, rich in protein, fiber, and vitamin E, are very beneficial for your heart, digestive system, and skin. Although almonds contain unsaturated fats like the other healthy foods mentioned, many people "shut them out" because they worry about the calories. But there's really no need. Dr. Gary Fraser, a medical professor at Loma Linda University, added 50g of almonds to the diets of his study subjects and found that their body weight did not change. "Because almonds are a hard food, most of the calories they contain are not absorbed by the body," Fraser explains.
You can keep some dry-roasted or lightly seasoned almonds in your office drawer and eat a handful. Don't buy the packaged ones from vending machines that have a lot of sugar and seasonings added. You can also crush almonds and add them to peanut butter to make a sandwich.
Yogurt
Suggestion: Drink three cups a day, each 225g containing 154 calories.
Dr. Muller says yogurt has all the benefits of milk, plus it contains beneficial probiotics that promote gut health. You might ask, what's the use of probiotics? They can prevent you from getting sick. Studies have found that people who regularly drink yogurt get fewer colds than the average person. Like milk, yogurt is rich in calcium, which not only promotes fat burning but also makes you feel full, aiding in weight loss. "Choose yogurt that has been produced within the past week to ensure that the beneficial bacteria are most active," Dr. Muller says. We also remind readers that many yogurts contain added sugar or fruit juice. The most recommended low-sugar brand is the fat-free Yoplait yogurt.
Spinach
Suggestion: Eat 2-3 times a week, 225g containing 7 calories.
What do nutritionists and Popeye from the cartoon *Popeye the Sailor Man* have in common? They both love spinach! Spinach is rich in fiber, calcium, and the daily required beta-carotene. Beta-carotene is crucial for the immune system, vision, and wrist flexors. If you can't eat it directly, Catherine Tomanji, author of *The Easy Diet*, suggests you roll spinach into tortillas, make a mixed dish, or cook it into a soup.
Broccoli
Suggestion: 2-3 cups a week, each 225g containing 31 calories.
Suggestion: Eat 4 times a week, each 225g containing 83 calories.
Tomatoes were once called "love apples" and are a famous aphrodisiac. But this has nothing to do with why we chose tomatoes as the food that best promotes sexual health. In fact, the reason nutritionists love tomatoes is because of a component they are rich in—lycopene.
Lycopene is the main reason tomatoes have their attractive red color. This powerful antioxidant can inhibit a series of diseases, including prostate cancer, which is closely related to men. Many studies have shown that men who often eat tomatoes or related foods have a lower chance of getting prostate cancer than the average person. Moreover, tomatoes are one of the few foods that are more nutritious when cooked than when eaten raw. David Rickets, a nutritionist who survived prostate cancer, even wrote a cookbook called *How to Fight Prostate Cancer Through Diet*. He says: "When lycopene is heated, its nutritional components become more active. You can drink a glass of tomato juice every morning and then add some tomato-based sauces to your meals during the week."
Oatmeal
Suggestion: 3-4 times a week, 114g containing 148 calories.
Nothing is better for your breakfast than oatmeal; it can provide you with the energy for the day and allow you to work with vigor. Oatmeal is rich in zinc, which can resist fatigue and boost immunity.
If these reasons aren't enough to convince you, remember that oatmeal can also help with weight loss and reduce the risk of heart disease. Nutritionist Nikki Kubayk says oatmeal is rich in soluble fiber, which can protect your heart and blood vessels by clearing cholesterol. In some cases, oatmeal can reduce the risk of heart disease by 30% or more.
However, the best oatmeal is not the cheapest kind. The packaged oatmeal in the grain aisle, often with various flavors, usually has added sugar and therefore more calories. The healthiest oatmeal is still the freshly harvested kind. If needed, you can always add your own fruit or zero-calorie sweeteners.
Blueberries
Suggestion: Eat 1-2 cups a week, each 114g containing 41 calories.
Among all fruits, blueberries may be the best choice. Whether you eat them directly, make them into jam, salads, or drinks, blueberries contain more fiber, vitamins, and minerals than other fruits. Most importantly, blueberries are rich in antioxidants that fight free radicals. As you age, the number of free radicals in your body continuously increases, damaging cells in all parts of the body, causing diseases, and potentially leading to premature aging. Blueberries can expel these "time bombs" from your body.
There's another good reason: blueberries can improve your memory. These disease-fighting antioxidants can also effectively help build stronger connections between brain cells and the nervous system, ensuring you stay sharp and clear and achieve optimal memory.
Salmon
Suggestion: Eat 3-4 times a week, each 85g containing 121 calories.
There are many reasons why we put salmon at the top of the men's healthy food list, but the most important is that it is rich in Omega-3 polyunsaturated fatty acids. This component first can inhibit memory loss caused by aging, and second can maintain heart health by regulating the pulse and keeping arteries and veins open. The American *Clinical Science* journal states that saturated acids can lead to obesity, but the polyunsaturated fatty acids found in fish can reduce and inhibit obesity.
But this is just the tip of the iceberg of salmon's benefits. Salmon is rich in protein. An 85g serving of salmon contains 20g of protein, which is an ideal food for those who want to build muscle and lose fat. Salmon can also help boost your metabolism. Eating salmon means you are consuming fewer calories but burning more fat. With all these factors combined, salmon is well-deserving of the championship title on the healthiest food list.