Regardless of your age, eating a nutrient-dense diet is key to staying healthy, lean, and strong. For men, that means making sure you eat three well-balanced meals every day, including breakfast. Are you eating the right amount of food every day? Do you know what you should be eating and what you shouldn’t eat?
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In a nutshell:
It`s all thanks to the fruit’s high levels of lycopene, an antioxidant that fights off toxins that can cause DNA and cell damage You likely already knew that the omega-3s and vitamin D in mackerel, herring, and wild salmon were good for your heart, but did you know they could also help ward off the big "C?" One 12-year Harvard study of nearly 48,000 men found that those who consume these types of fatty fish more than three times a week are 40 percent less likely to develop advanced prostate cancer than those who consume the stuff just twice a month.
Reduce your intake of processed meats like cold cuts, bacon, and sausage, which have all been linked to an increased risk of cancer, and add more fatty fish to your diets throughout the week to ensure a steady supply of the protective nutrients. Rich in disease-fighting chemicals and nutrients that block larynx, mouth, lung, breast, skin, and stomach cancer cells, spinach, kale, mustard greens, Swiss chard, and romaine lettuce are all great greens to add to your diet. Whole grains are those rare, awesome carbs (think quinoa and oat bran) that can keep that tummy toned as well as help you stay cancer-free. An in-depth analysis in the journal Circulation revealed that, out of more than 786,000 individuals, those who munched on 70 grams of whole grains a day had a 20 percent lower risk of cancer mortality, as well as a 22 percent lower risk of total mortality and a 23 percent lower risk of cardiovascular disease mortality! Not only can these heart-shaped nuts help fight fatty food cravings, but they can also fend off cancer cells.
They’re also noted for being one of the best dietary sources of anti-inflammatory omega-3 fatty acids, so walnuts have proven particularly good for the heart, too. A study published in the journal Diabetes Care discovered that those who ate more green, leafy vegetables in addition to fruit were less likely to develop type 2 diabetes. It has far more nutrients than other greens and has also been shown to fight off cancer. Results from an eight-week trial suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DNA damage linked to cancer by 17 percent.
According to a study published in the Pakistan Journal of Pharmaceutical Sciences, cherries can minimize the risk of cancer as well as other chronic diseases. So make them a regular snack: One cup clocks in at fewer than 100 calories and boasts B vitamins, cancer-fighting flavonoids, and three grams of satiating fiber. You might want to add watermelon to your grocery list, as it’s the prostate-cancer-protecting lycopene that makes watermelon superfood men should slip into their regular diets as much as they can. Researchers exposed 10 different types of cancer cell cultures to four strengths of papaya leaf extract and found out that the fruit slowed down tumor growth in all cultures tested.
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