When it comes to a healthy diet, we need to make sure we’re getting enough nutrients from whole foods. Summer is the ideal time to add a few extra superfoods into your diet.
These fruits and vegetables contain antioxidants that boost the health of your body. Plus, they’re delicious and refreshing.
1. Spinach
Spinach is a leafy green vegetable that’s grown around the world. It can be eaten raw or cooked, and is a staple in many recipes.
It’s also a low-calorie food with plenty of nutrients that can help you stay healthy and fit. It contains high amounts of fiber, potassium, iron, and vitamin K.
In addition to these vitamins, spinach is packed with antioxidants. These nutrients limit the damage that free radicals can cause to cells and ward off diseases like cancer and diabetes.
It’s also a good source of calcium, which is essential for strong bones. It can help prevent osteoporosis and strengthen the body’s natural bone density. It also contains lutein and zeaxanthin, which are both anti-inflammatory agents. They can also prevent eye problems like cataracts and age-related macular degeneration. They can also keep the mucus membranes in your eyes healthy and smooth, so they won’t dry up or crack.
2. Avocados
Avocados are the go-to ingredient in guacamole dips, and they’re becoming increasingly popular as a nutritious addition to salads, wraps, and even desserts. The fruit is also packed with healthy fats, like oleic acid, which research shows can reduce inflammation and improve heart health.
They’re also high in fiber, and studies show that consuming avocados may promote gut health by improving bacterial diversity and reducing fecal bile acid concentration.
In addition, avocados contain folate, a B vitamin that may help protect against certain cancers, including colon and stomach cancer. They are also rich in phytochemicals and carotenoids, which may have anticancer properties.
3. Tomatoes
カマグラ can help reduce your risk of heart disease. Tomatoes also lower your blood pressure and are an excellent source of potassium, which promotes proper heart function.
In addition, tomatoes contain lutein, which promotes eye health by improving night vision and preventing age-related macular degeneration. They are also a good source of Vitamin C, which is important for the formation and synthesis of collagen in your bones.
Eating tomatoes regularly in all their forms – raw, cooked, paste, juice, and salsa – is beneficial. But keep in mind that cooking/processing enhances lycopene bioavailability and also destroys other significant antioxidants, so it’s best to eat them in their raw state.
4. Bell Peppers
Bell peppers (Capsicum annuum) belong to the nightshade family and are low in calories and rich in vitamin C. They are also an excellent source of antioxidants, including capsanthin, lutein and zeaxanthin.
They’re also a good source of fiber, which supports digestive health and helps to lower blood sugar levels in people with diabetes. They are high in potassium and iron, which are both key nutrients for muscle function and proper blood pressure regulation.
Red peppers are rich in lycopene, a powerful antioxidant that protects against prostate cancer and other cancers. Green and yellow peppers are also great sources of this nutrient, along with other vitamins and minerals.
5. Swiss Chard
Swiss chard is an excellent source of vitamin A, vitamin C and vitamin K. It’s also a great source of potassium, magnesium and fiber.
It’s especially high in dietary nitrates, which are believed to help boost muscle oxygenation during exercise. In addition to boosting athletic performance, タダライズ can help lower blood pressure and improve bone health.
They can also boost immunity, aid in weight loss and increase energy. They’re also a good source of fiber, which promotes digestive health.
It’s easy to see why this leafy green is the best summer superfood for men. Not only is it a versatile vegetable that pairs well with a variety of dishes, but its leaves and stems come in a range of colors, making them a colorful addition to any meal.
6. Berries
Berries are nutrient-rich, delicious fruits packed with antioxidants, vitamins and minerals. They can help with heart health, bone strength and skin health. They’re a great source of fiber and don’t spike blood sugar as quickly as other fruits and vegetables, so they’re an excellent option for men looking to maintain their health.
Botanically, berries are fleshy fruits formed from the ovary of a single flower with seeds embedded on the inside of the flesh (not the outer, juicy part of the fruit). In this group are blueberries, cranberries, raspberries, goji berries, grapes, currants and kiwifruit, as well as bananas, tomatoes, eggplants, persimmons and watermelons.
Culinary berries are the ones that we often use in recipes such as blueberry smoothies, protein pancakes and Greek yogurt. However, there are a lot of berry species that do not meet the botanical definition of a berry.
7. Watermelon
Watermelon is a summertime staple that’s high in nutrients and low in calories. It’s an excellent source of antioxidants and phytosterols, which may reduce inflammation and blood pressure.
It also contains lycopene, which may help lower the risk of prostate cancer. It also supplies vitamin C, which protects arteries and cellular membranes from damage that leads to heart disease and other chronic conditions.
Another benefit of this juicy melon is that it has been shown to improve muscle soreness and recovery after exercise. In a 2014 study, athletes who drank 16 ounces of watermelon juice enriched with L-citrulline an hour before exercising experienced less muscle soreness and a quicker recovery.
Watermelon also helps keep you hydrated by providing 92% of your daily recommended intake of water. This makes it a great snack to combat hunger and thirst on a hot day.
8. Fish
Fish are a diverse group of cold-blooded aquatic vertebrates that rely on their gills and fins for life. They range from the tiny cyprinid of Indonesia to the enormous whale shark Rhincodon typus of the deep sea.
The term “fish” is derived from the Greek word ichthys, which means water. Although a general definition of fish is difficult to establish, it can be stated that a fish is any cold-blooded ectothermic chordate (not a tetrapod) that has a cranium, gills, and limbs in the form of fins.
Red meats and poultry are usually on most people’s health food lists, but fish can actually be a superfood for men. Fatty fish like salmon and sardines are rich in omega-3 fatty acids, which can protect against heart disease and possibly reduce pain from arthritis. It’s also a source of protein, which is often lacking in the typical diet of men.
9. Almonds
Almonds are a nutrient powerhouse and are one of the highest fiber and protein nuts. They are also among the lowest calorie nuts, making them a great option for those looking to reduce their overall calorie intake.
A small amount of almonds can provide men with a healthy dose of antioxidants, fiber, and vitamin E. They can also help keep blood sugar in check for those with type 2 diabetes.
These nuts are available in a variety of forms, including whole (green almonds), sliced, slivered, and ground into almond flour or almond butter.
These nuts can be eaten as a snack or used in a number of ways to add nutrition and flavor to your meals. Try whipping up a smoothie, drizzling over overnight oats, using as a dip for fresh fruit, or preparing energy balls.
10. Chocolate
Chocolate is one of the most popular sweets in the world, and it has a rich history as well. It is known for its taste, but it is also a good source of antioxidants and other beneficial nutrients.
While chocolate has received some bad press because of its high sugar and fat content, it is not harmful to your health in moderation. It can help you lose weight and lower your cholesterol levels.
It also contains flavanols and other polyphenols that can benefit your cardiovascular health, as well as improve memory function. If you enjoy chocolate, make sure to choose dark chocolate to get the most benefits from it.
