Still worried about your health? Check out the 11 foods experts say men should eat every day:
1. Fruits and Vegetables
Fruits and vegetables provide the vitamins and minerals needed to keep the body healthy. Foods rich in magnesium include beets, raisins, and dates. Soybeans are particularly important because they can help you have regular bowel movements.
Expert advice: A man should eat five servings of fruits and vegetables a day. 2. Fiber
A man should consume 25 grams of fiber daily. Foods rich in fiber include artichokes, kidney beans, soybeans, grapefruit, certain berries, and whole-grain foods. Whole-grain foods are not just a food trend; they offer many health benefits, including reducing fatigue.
Expert reminder: Be sure to read labels carefully when buying whole-grain products to ensure they are 100% whole grain.
3. Folic Acid
Experts say folic acid can significantly reduce the risk of cancer. 800 micrograms of folic acid should be consumed daily. Foods rich in folic acid include orange juice, spinach, and other dark green leafy vegetables. Folic acid can also prevent artery aging and lower blood pressure. 4. Tomato Sauce
Tomatoes can reduce the risk of artery aging, memory loss, erectile dysfunction, heart disease, and stroke, and can also reduce wrinkles. Furthermore, tomato products contain lycopene, which can help prevent cancer.
Expert advice: Eat 10 large tablespoons of tomato sauce a week, which is equivalent to eating 165 raw tomatoes. 5. A Handful of Nuts
Experts have found that walnuts and almonds are extremely beneficial to health, not only because they contain heart-healthy omega-3 unsaturated fatty acids. If you eat nuts before consuming sugar, the fat in the nuts will slow down stomach emptying, helping the body break down sugar more effectively.
Expert reminder: Make sure to store nuts in the freezer to prevent them from oxidizing. 6. Low-dose Aspirin
Aspirin is good for the skin, helps people with sensitive stomachs, and can also help prevent cancer.
Expert advice: Men over 35 should take 2 low-dose aspirins (about 162.5 mg) daily. This can reduce the risk of artery aging by 36%. 7. Fish
On one hand, fish is a source of lean protein; on the other hand, people are concerned about the health risks of mercury and other environmental contaminants. However, experts believe that eating some large fish, such as tilapia, salmon, flounder, cod, and mahi-mahi, especially those caught in the wild, is sufficient. Salmon is not only an excellent source of protein, but it also contains heart-healthy omega-3 unsaturated fatty acids.
Expert advice: You should eat fish three times a week. 8. Eight Glasses of Water
Water can relieve fatigue, optimize hydration, and reduce wrinkles.
Expert advice: You should drink eight glasses of water a day, or about 64 ounces (1.856 liters). 9. Red Wine
Red wine contains a chemical called resveratrol, an antioxidant that is good for heart health. Why red wine and not white wine? Because red wine contains minerals from grape skins (which contain resveratrol). 10. Coffee
Coffee can reduce the risk of liver cancer and is also effective against Alzheimer's disease and Parkinson's disease. However, coffee also has side effects, such as for people with migraines and palpitations. But if you don't have these conditions, you don't have to worry. Coffee can also strengthen intestinal movements.
Expert advice: Each person should drink 24 ounces (696 ml) of coffee a day. 11. Milk or Vitamin D-fortified Orange Juice
The calcium in milk is good for bones, and vitamin D can help prevent cancer. Although sunlight can provide this nutrient, if you live in an area with less sunlight, you may need to supplement it.
Expert advice: One glass of milk or vitamin D-fortified orange juice a day.