so many rules and regulations when it comes to what they eat. They’re always
looking for something organic, a low-fat version, a sugar-free variant, or something
endorsed by their trusted influencer or celebrity. Men are more straightforward
about their needs: they just want good stuff that deliver.
really is considered 'the good stuff' when it comes to their health?
whole foods, which means they aren’t processed and are still in their original
form—which again means that they’re packed with all the good stuff that they
came with. Usually plant-based, superfoods are so much more richer in
antioxidants, vitamins, and minerals, than your usual food. They also have
properties that come with so many health benefits such as reducing risks of
cancer and heart attacks, improving brain function, and weight loss.
easily dismiss superfood as a fad or trend, but you can’t deny the benefits
that they give to the body. Essentially, these are the stuff you want to be
putting in your food to get more nutritious bang for your buck. You can never
go wrong with whole fruits, vegetables, nuts, and grains.
On the other
hand, dietary supplements are vitamins, minerals, herbs, botanicals, or amino
acids concentrated into tablet, powder, or capsule form for easy ingestion.
It’s easy to
say that a healthy body can be achieved with a healthy diet. But the truth is,
many of us just don’t get enough vitamins and minerals from what we eat
everyday. So thanks to supplements, you’d get the nutrients that your body
needs without having to obsess too much over what you eat. Not enough calcium
or vitamin D in your diet? Avoid bone loss with a supplement. Don’t like eating
fish? Look for fish oils that contain Omega-3 fatty acids.
a bit of this and a bit of that to achieve a healthy and strong body—but in the
end, everyone has different needs and thresholds. If you’re bulking up, then
you may need more concentrated protein to help you achieve your goals. If you’re
always stressed with work, you may need something that can help lower your
anxiety and boost your dopamine (pleasure-inducing brain chemical) levels. If
you’re getting older and approaching your golden years, you may be needing more
help to strengthen your bones or keep your eyesight good.
need, check out our top 10 supplements and superfoods that every man should be
including in their diet.
Superfoods & Supplements for Men
Superfoods & Supplements for Men
By Metro.StyleJanuary 22 2021, 4:58 AM
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Whey protein isolate (for muscle building)
A general rule when you have an active lifestyle: take lots of protein. But when you have specific muscle-building goals, then whey protein is your best friend. There are different types of whey protein, but one of the most popular and favored by body builders is whey protein isolate, which has lower lactose content (good for the lactose intolerant), more protein, less carbs, and zero fat. Overall, whey protein helps you increase strength, gain muscle, repair cells and tissues that you overexerted during workout, and lose significant amounts of body fat. It’s also super easy to ingest—just throw it in your smoothie before or after exercise—to enjoy its benefits since muscle protein synthesis is usually maximized during your training period.
Vitamin B complex and vitamin D (for when you feel tired or fatigued)
Multivitamins are a good and cheap way to fulfill the vitamins and minerals that your body needs, but vitamins that are separated rather than packed in a single pill tends to be more stable and deliver better. So when you need that boost of energy, take vitamin B complex, which is helpful in regulating the nervous system. It also helps your body effectively metabolize the protein, fat, and carbs that you eat and turn them into energy. Vitamin D plays a huge roll in our immune system so drinking this can help you stabilize your body functions. However, make sure to take your Vitamin D in the mornings because it may disrupt your sleep cycle.
When we hear probiotics, we immediately associate it with balancing the good and bad bacteria for a better digestive system. While that is true, probiotics also have much more to offer. Probiotics have been found to be good for your oral health, decrease depression levels, and even reduce eczema. For those who are supplementing with whey protein, drinking probiotics has also been found to help reduce inflammation and help your body improve its protein absorption. While there are probiotics that come in pills, you can also get them from fermented foods such as yogurt, kombucha, kimchi, or miso.
Almonds are highly packed with Vitamin E, which is great for the skin, and quercetin, which helps defend against sun damage. According to studies, those who consume more almonds and Vitamin E were more protected from UV rays than those who did not. So if you’re usually out in the sun for work or sports, you’ll benefit a lot from taking almonds as snacks.
Stress levels are bound to soar when you’re being pressured at work or at home. Instead of reaching for caffeinated or sugary treats when you’re feeling on the edge, munch on cashews instead, which are rich in zinc and have been proven to be an essential mineral in modulating your body’s response to stress. Emotional and physical stress can lead to zinc deficiency, which has been linked to lead to depression symptoms. So snacking on cashews may help you safeguard your zinc levels. Cashews are also rich with tryptophan, which is an amino acid that helps elevate your mood.
Creatine supplement is another popular supplement for those who like to frequent the gym or having active lifestyles. Creatine is a substance that’s naturally found in the muscle cells, which helps it produce energy during high-intensity activity or weightlifting. And when you drink creatine supplements, you’re essentially helping your body increase its production of ATP, which will help you perform better during exercise. Creatine also helps speed muscle growth, fight neurological diseases, lower your blood sugar, and reduce fatigue. Take it before or after your workout.
According to studies, Icelandic men have one of the highest life expectancies in the world—and one of the key factors in their diet and lifestyle is that they consume the most fish. So if you’re not as huge a fan of this food group, you can get the omega-3 fatty acids that they get from fish through fish oil supplements. Since omega-3 plays a huge part in brain development and activity, older men may benefit from omega-3’s capabilities of improving brain function and preventing cognitive impairments such as Alzheimer’s disease. Macular degeneration, which is a leading cause of vision loss in older people, can also be prevented or delayed through higher consumption of omega-3. Omega-3 has also been popularly touted as “good for the heart” and that one checks out; these fatty acids are associated with lowering a person’s risk for cardiovascular disease.
L-Carnitine (For weight loss and increasing stamina)
While the body produces its own L-Carnitine, taking supplements can help make up for deficiencies in this amino acid (especially for those who are on a plant-based diet). Since it plays a significant role in your body’s metabolic functions, L-Carnitine has been found to regulate blood sugar and speed up your metabolism to promote weight loss. Many athletes also use L-Carnitine supplements to help increase stamina and improve endurance, which makes it perfect for men who are into cardio activities.
When you have trouble sleeping, you’ll notice that you won’t feel refreshed in the mornings or have enough energy to go through the day. Like Vitamin D, magnesium is used by almost all of the cellular functions in your body and helps the body produce energy. When taken, magnesium can help your brain and body relax, and help regulate your sleep-wake cycles. Those who have digestive problems and older adults may need more magnesium to help their bodies absorb vitamins and nutrients properly. Magnesium has also been linked to relieve constipation and lower blood pressure.
Tomatoes are one of the most popular sources of lycopene, a strong antioxidant that may prevent or even slow down the progression of some cancers. According to many studies, lycopene intake has been linked to lowering the risk of aggressive prostate cancer in men. Those with high levels of lycopene in the blood serum were found to have reduced risks for prostate cancer by as much as 25%. Apart from cancer protection, lycopene can also protect the body from free radicals linked to stress and chronic diseases, and promotes heart health.