Whether you're hitting the gym to get shredded or simply looking for natural ways to ward off cancer, you need a healthy diet.
Superfoods aren't just effective for weight loss, they're essential for overall men's health.
A diet filled with healthy foods can improve your immune system, lower blood pressure, reduce your risk of heart disease, defend against prostate cancer, and provide countless other health benefits.
Don't take our word for it. Build a diet with these superfoods for men and see how you feel in a few weeks.
The Best Superfoods for Men
If you live in the United States, there's a 75% chance you don't consume enough fruits, veggies, and healthy fats. That's not all. There's also a 90% chance you consume way too much sodium and a 70% chance you're eating more than your fair share of sugar. Unfortunately, these statistics mean that millions of men are at risk of heart disease, cancer, high blood pressure, and diabetes. By incorporating these superfoods for men into your diet, you can give your body the immune-boosting cancer-fighting potential it needs to stay healthy.1. Blueberries and Other Dark Berries
You don't have to splurge on the latest superfood berry harvested in a remote Amazonian village. Blueberries have some of the highest concentrations of antioxidants of any food. Plus, their low-calorie and count and high-fiber make blueberries a perfect ingredient for weight loss. The antioxidants and other nutrients in blueberries are perfect for boosting your immune system, lowering your risk of heart disease, and functioning as anti-inflammatories. Don't limit yourself to blueberries either. Strawberries, raspberries, cranberries, and blackberries are all packed with antioxidants too.
2. Lion's Mane Mushroom
For mental health and cognitive function, it's hard to beat lion's mane mushroom. Lion's mane stimulates is thought to stimulate the production of Nerve Growth Factor in the brain. In other words, it's your secret weapon for improving mental clarity, calming anxiety, and protecting brain neurons. Lion's mane also shows promise for slowing age-related memory loss and defending against Alzheimer's.3. Turkey
Did you know that turkey tends to have more protein than most red meats? Not only that, but it's loaded with nutrients your body needs like selenium, vitamin B3 (niacin), zinc, phosphorous, and vitamin B6. These B vitamins are essential for brain and cardiovascular health. Meanwhile, amino acids like tryptophan are necessary for building healthy muscle. (1) Muscle mass decreases every birthday after 30 so it's important to consume as many amino acids as you can through diet.4. Avocados
In general, men consume enough fat – just not the good kinds. Every fitness enthusiast needs avocado in his life. The monounsaturated fats provide an ideal fuel source so you don't have to worry about your body eating stored energy from the muscle you've worked so hard to build. Plus, avocado also contains more potassium than a banana along with a small protein boost (3 grams).
5. Kale and Other Leafy Greens
Kale is a great veggie because it delivers plenty of vitamin C, vitamin A, iron, and most importantly vitamin K: a crucial vitamin for blood flow. The high magnesium levels in most leafy greens can help boost low testosterone levels. (2) While kale is one of the most nutrient-dense foods on the planet, it's not for everyone. If kale isn't readily available in your local market or you just can't enjoy the taste, other leafy green veggies are great. Go for spinach, swiss chard, and collard greens instead.6. Lean Red Meat Like Venison (In Moderation)
Red meat, especially wild game like venison, is loaded with nutrients and minerals. Venison, for example, contains plenty of important B vitamins, iron, zinc, and other nutrients men need for building muscle and supporting healthy cholesterol levels. That's right. Despite containing more cholesterol than beef, venison is low in fat. In moderation, it's a perfect part of your heart-healthy protein-filled diet.7. Sweet Potatoes
Sweet potatoes get superfood status for their countless health benefits. First of all, they're a rich source of beta carotene for eye health, cognitive function, immune system support, and a multitude of other benefits. Studies also show that the antioxidants in sweet potatoes have powerful anti-cancer properties, particularly colon cancer, and fight free radicals. (3)
8. Cordyceps
Cordyceps are your secret weapon for boosting athletic performance and mental health in one fell swoop. As a medicinal mushroom, cordyceps improves stamina and boost ATP production which studies show can increase physical performance and endurance. Not only that, but cordyceps help keep your mind in top shape, too. Studies have found that cordyceps reduce stress and improve symptoms of depression, possibly because they boost oxygen intake in just about all bodily cells.9. Tomatoes and Watermelon for Lycopene
What do sundried tomatoes and watermelon have in common? They're both excellent sources of lycopene. In fact, sundried tomatoes contain a whopping 45.9 grams of lycopene per serving while a serving of watermelon contains 4.5. Every man should include rich sources of lycopene in his diet for long-term prostate health. Studies show that men who consume tomato sauce at least once each week reduce their risk of prostate cancer by 30%. (4) To get the most lycopene in your diet, go for sundried tomatoes in your pasta with a healthy drizzle of olive oil.10. Green Tea
You may want to swap out that afternoon Red Bull for a cup of piping hot green tea. Studies show that men who drink green tea enjoy higher energy levels. (5) Not only that, but a regular cup of green tea can slash your risk of prostate cancer by 48%. (7) Tea, especially green tea, is loaded with immune-system supporting and cancer-fighting antioxidants.11. Quinoa
Quinoa might seem trendy and unrelatable (as much as food can feel unrelatable) but men should seriously consider including it in their diet for health benefits. Most men could stand to eat more whole grains. Sure, you may eat plenty of carbs, but they probably aren't the best sources of carbohydrates, right? Quinoa is the perfect solution for men because, unlike many other whole grains such as brown rice, it's packed with protein—8 grams per cup. Plus, you also get plenty of B vitamins and the light flavor makes it easy to pair with other ingredients.
12. Collagen
Yes, men need collagen. Are you looking for a natural way to defend your scalp against hair loss? Collagen can help keep your hair follicles healthy. Do you want to build strong muscles and healthy bones? Collagen peptides have you covered. Collagen is the most abundant protein across your entire body and some studies say it's as effective as creatine for building muscle. (8) Of course, you can still enjoy collagen for the same reasons women do like healthy skin hydration.13. Eggs
Fortunately, public perception is finally waking up to the myth that eggs are filled with nothing but bad cholesterol. In fact, consuming eggs in moderation can actually reduce your risk of heart disease, lower cholesterol levels, and even help raise low testosterone levels. (9) What's so great about eggs? Egg yolks are quite literally liquid gold as far as amino acids are concerned. One yolk also delivers plenty of rare antioxidants, B vitamins, selenium, and iron.
14. Salmon for Omega-3 Fatty Acids
While depression is diagnosed more often in women, that doesn't mean men aren't any less at risk. (10) It's much more likely that symptoms in men are ignored or written off as aggression or irritability. Consuming plenty of omega-3 fatty acids is necessary for protecting your brain and improving symptoms of depression. (11) Not only are omega-3 fatty acids vital for brain health, but they're also vital for defending against heart disease and most Americans don't get enough of them in their diet. (12) Salmon is a great source for men because it's packed with protein, B vitamins, potassium, and selenium.15. Olive Oil and Other Healthy Fats
Both men and women could probably stand to consume less saturated fat and more monounsaturated fat from foods like olive oil. These healthy fats support weight loss, reduce your risk of diabetes and act as anti-inflammatories. (13) Plus, the vitamin E in olive oil is a potent antioxidant to help defend against cancer and support healthy skin.16. Flaxseeds
Flaxseed, and especially ground flaxseed, provide easy solutions to include omega-3 fatty acids into your diet. Ground flax is great because you can toss a spoonful into a post-workout protein smoothie to reduce inflammation, protect your heart, and defend against cancer.
