As we shared yesterday, male and female nutritional needs differ. That means when it comes to creating your diet plans, you can’t just follow any recommendations for vitamin, mineral, and nutrient intake — you want to make sure your meals are well-balanced and fulfilling the specific nutritional needs of your sex.
To help you out, we’re sharing seven of our favorite superfoods here at TITLE Boxing Club, all perfectly suited for any man’s meal!
Men: Are You Eating These Seven Superfoods?
It may be hard to pronounce the name of this superfood, but it’s not hard to see why it should be added to any man’s diet. With 320 calories in 1/2 a cup, this whole grain from South America boasts a mild flavor but high protein and heart health-boosting unsaturated fats. Also chock full of fiber and vitamin B, it is a nutritious superfood. Consume 2-3 servings per week to take advantage of its benefits.
Black beans are another superfood that are full of protein and fiber, which helps you feel more full. They also contain complex carbohydrates that take your body time to convert to energy. Containing no saturated fat and checking in at 225 calories per cup, black beans are the ideal superfood. Aim to eat 2 servings per week.
Elements of dairy trigger fat-burning in your body and slow the process of fat storage. If you skip out on the recommended 3 servings of daily dairy, hormones that make your cells retain calcium and fat are released, prompting weight gain. Yogurt is a great choice for your dairy intake because it contains the active cultures that make healthy germ-fighting bacteria multiply in your intestines, boosting immune system health. The calcium contained in this superfood also helps with fat-burning and promotes a feeling of fullness. Be careful to select a yogurt that’s low in sugar and high-fructose corn syrup, though!
This superfood promotes heart health, digestive system function, and skin health. Almonds have all the benefits of high fiber, protein, and vitamin E content, plus health unsaturated fats. Although they are calorie-dense (with 82 calories per 1/2 oz serving, around 1/10 of a cup), due to their hardness many of these calories are never fully absorbed into the system. To get your recommended 3 servings a week, grab a bag of almonds and munch on a handful for an afternoon snack.
With just 7 calories in a cup, spinach is another fiber-filled superfood containing calcium — even better, it contains almost an entire day’s needed dosage of beta carotene to boost the health of your immune system and improve your vision! Aim to eat 2-3 servings of this superfood per week.
Packed with omega-3′s, the fatty acids responsible for promoting heart health, preventing vein and artery blockages, and helping prevent the memory loss that comes with old age. Plus, since salmon contains polyunsaturated fatty acids, it also helps prevent and reverse obesity. The protein in this superfood also makes it great for building muscle mass, trimming fat, and triggering your metabolism. Each 3 oz serving contains just 12 calories, and we recommend 3-4 servings of this superfood per week.
As a superfood, tomatoes are known for their lycopene, a strong antioxidant that helps combat prostate cancer in men, as well as a number of other diseases. Since lycopene is more accessible to the body once it has been heated, processed tomato products such as tomato juice, spaghetti sauce, and tomato soup are all great derivatives of the superfood. Shoot for 4 servings per week to take full advantage of the superfood.