Some men tend to zero in on protein foods and pay less attention to other options like veggies and fruits. But eating a diet that’s mainly focused on “meat and potatoes” isn’t the best way for men to remain healthy and strong.

While protein is part of a healthy diet, focusing too much on it isn’t healthy for you, as it can come at the detriment of other essential nutrients.

To fuel good health, men need more than protein. According to dietician Samanta Cassetty, men need a minimum of two-and-a-half cups of veggies, two cups of fruit and 30 to 38 grams of fiber per day to fuel good health. Few men, however, can reach these nutrition targets.

Foods that men should eat to get all the other nutrients they need

For men concerned about eating healthy and making sure they get the right amount of nutrients, here are six foods that can help men stay healthier for longer.

Blueberries

Whether served fresh or frozen, blueberries contain potent antioxidants. These can help your body fight oxidative stress caused by free radicals that can contribute to things such as cancer, cardiovascular disease, neurological disease and pulmonary disease, among others.

Beyond their high antioxidant content, blueberries are one of the best foods you can eat to help preserve your memory. This is on top of providing you with a good amount of much-needed fiber – about four grams for every cup.

Salmon

According to the American Heart Association, men should eat fish at least two times a week, particularly fatty fish such as salmon. The high omega-3 fatty acid content of salmon and similar fatty fish help lower the risk of heart disease, which is the leading killer of American men, according to the Centers for Disease Control and Prevention.

In addition to omega-3 fatty acids, by eating salmon and other seafood at least twice a week, you’re also limiting your exposure to other types of less healthful protein such as red meat and especially processed meat.

Spinach

Greens, in general, are good for you. However, some men may not like their strong or bitter taste. If you’re one of those men, spinach may just be the vegetable for you with its mild flavor.

Spinach is rich in carotenoids, including beta-carotene, lutein and zeaxanthin. Studies in the lab suggest that these compounds may help prevent cancer. Lutein and zeaxanthin also help protect your vision from blue light – the type of light emitted by devices such as your mobile phone.

In addition, a study among older adults shows that those eating spinach may prevent cognitive decline as they grow older.

Nuts

A study conducted by Spanish researchers has shown that adding a handful of nuts to your diet may improve your sex life. In the study, nut eaters reported having a stronger sex drive compared to those who followed a typical American diet.

Meanwhile, another study has shown that nuts improve your sperm quality, which may lead to better fertility. This could be great news for any men looking to start a family.

Avocado

While avocadoes are high in fat and calories, they may actually help you manage your weight over time. A recent study has shown that avocado eaters gained significantly less weight over an 11-year period compared to those who did not eat them.

Avocadoes are full of healthy fat and fiber. These make them more filling, which helps curb your desire to eat. In addition, multiple studies suggest that they can also blunt your post-meal insulin levels, which could translate into better blood sugar control.

Edamame

A big health danger that you face as a man is prostate cancer – it’s the second most diagnosed cancer among men after all. If you’re worried about this, then you might want to eat more edamame. A recent meta-analysis found that edamame may lower your risk of prostate cancer.

In addition, a cup of edamame in the pod gives you a good amount of nutrients, including significant amounts of fiber, protein, magnesium, folate, iron and potassium.

The key to any healthy diet is knowing which foods will give you the nutrients you need and making sure you get a balanced amount of all of them. The foods listed above can provide you with both the additional nutrients you need that you may not be getting from just a “meat and potatoes” diet, while also providing other health benefits. Try adding them to your diet so that you can experience the many benefits they provide.

Learn more about the nutrients that your body needs by checking out Nutrients.news.

Sources:

Today.com

NewsMax.com

NCBI.NLM.NIH.gov 1

NCBI.NLM.NIH.gov 2

CDC.gov

TodaysDietitian.com

NIA.NIH.gov

Academic.OUP.com

MDPI.com

NCBI.NLM.NIH.gov 3