Male Health Foods
I include each of the below foods three or more time a week in my meals, except red meat. Try chicken of fish or ease in to a Vegan lifestyle, see this link on how you can make that translation... Vegan 101
I include each of the below foods three or more time a week in my meals, except red meat. Try chicken of fish or ease in to a Vegan lifestyle, see this link on how you can make that translation... Vegan 101
Lean Red Meat. If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.
According to the United Nations, the meat industry produces more greenhouse gases than the world's plane, train, and automobile fleets combined. So if you're looking for a way to please The Lorax and stay well fed, start getting more of your protein from plants and reduce the amount of meat in your diet, especially the factory-farmed meat that's widely available in supermarkets.
It's not just good for the planet, it's healthier for you, too. Harvard scientists recently completed a study finding that eating a single serving of red meat each day increases your risk of early death, and factory-farmed chicken, often touted as a healthier alternative to beef, can be contaminated with e. coli bacteria that can give you urinary tract infections.
The idea that protein only comes from meat is a myth. Nearly all foods contain small amounts of protein, and it's very easy to get your daily protein requirements from beans, grains, nuts, and certain green vegetables, which have less cholesterol and fat than meat and are usually cheaper, to boot. The Centers for Disease Control and Prevention recommends that women get 46 grams (g) of protein each day and that men get 56 g.
According to the United Nations, the meat industry produces more greenhouse gases than the world's plane, train, and automobile fleets combined. So if you're looking for a way to please The Lorax and stay well fed, start getting more of your protein from plants and reduce the amount of meat in your diet, especially the factory-farmed meat that's widely available in supermarkets.
It's not just good for the planet, it's healthier for you, too. Harvard scientists recently completed a study finding that eating a single serving of red meat each day increases your risk of early death, and factory-farmed chicken, often touted as a healthier alternative to beef, can be contaminated with e. coli bacteria that can give you urinary tract infections.
The idea that protein only comes from meat is a myth. Nearly all foods contain small amounts of protein, and it's very easy to get your daily protein requirements from beans, grains, nuts, and certain green vegetables, which have less cholesterol and fat than meat and are usually cheaper, to boot. The Centers for Disease Control and Prevention recommends that women get 46 grams (g) of protein each day and that men get 56 g.
Tart cherry juice is the natural alternative to pain-relief standbys like ibuprofen, ice, and heating pads. These sour little orbs could be nature's prescription for an aching body.
Try drinking tart cherry juice to relieve muscle inflammation, aches, and pains.
Spike your workout with tart cherry juice
If you’re looking for a healthy way to fight post-exercise soreness, cherries fit the bill. Studies suggest a cup and a half of tart cherries or one cup of tart cherry juice (no sugar added) can significantly reduce muscle inflammation and soreness.
Try drinking tart cherry juice to relieve muscle inflammation, aches, and pains.
Spike your workout with tart cherry juice
If you’re looking for a healthy way to fight post-exercise soreness, cherries fit the bill. Studies suggest a cup and a half of tart cherries or one cup of tart cherry juice (no sugar added) can significantly reduce muscle inflammation and soreness.
Chocolate may improve blood flow if you eat the right kind.The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.
Many people have heard that chocolate is for lovers. But it’s not just because women love chocolate and get excited about opening a red heart-shaped box. There’s a biological basis for chocolate’s sexy effects. Dark chocolate possesses substances that affect our moods, energy, and sexual function in truly remarkable ways. Dark chocolate also has fantastic health benefits for the heart. Here are four ways chocolate can help you feel healthier and sexier.
Increases blood flow to sexual organs.Chocolate contains L-arginine, an amino acid that can be an effective natural sex-enhancer for both women and men. It works by increasing nitric oxide and promoting blood flow to your sexual organs, which increases sensation, satisfaction, and desire....
Many people have heard that chocolate is for lovers. But it’s not just because women love chocolate and get excited about opening a red heart-shaped box. There’s a biological basis for chocolate’s sexy effects. Dark chocolate possesses substances that affect our moods, energy, and sexual function in truly remarkable ways. Dark chocolate also has fantastic health benefits for the heart. Here are four ways chocolate can help you feel healthier and sexier.
Increases blood flow to sexual organs.Chocolate contains L-arginine, an amino acid that can be an effective natural sex-enhancer for both women and men. It works by increasing nitric oxide and promoting blood flow to your sexual organs, which increases sensation, satisfaction, and desire....
- Fresh Fresno chili peppers, red and green, are rich source of vitamin-C. 100 g fresh chilies provide about 143.7 µg or about 240% of RDA. Vitamin C
- is a potent water-soluble antioxidant. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.
You may have heard of zinc before - perhaps as an important ingredient in cold remedies or certain sunscreens (remember those fun colored noses from the 80s?). What many of you don't know is that zinc is an essential mineral in your diet: the recommended daily allowances for men and women are 11mg and 8mg respectively.
Zinc plays a number of crucial functions in your body:
The majority of American gets most of their zinc from meat and poultry. But serving for serving, oysters contain more zinc than any other food (76.7 mg in 6 medium oysters!) As an added bonus, oysters also thought to be a great aphrodisiac, so share with your partner! Other great sources for zinc include beans, nuts, crab, lobster, whole grains, fortified breakfast cereals, and dairy products. If these foods don't appeal to you -- supplements containing zinc are easily found at any pharmacy or natural foods store. These supplements can contain several forms of zinc, including zinc gluconate, zinc sulfate, and zinc acetate - all great ways to ensure your daily dose.
While most Americans don't have to worry about zinc deficiency - two groups that should take special note are pregnant women and vegetarians. Both are likely to require more daily zinc than the average individual. Vegetarians commonly eat a lot of legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption in the body. This means vegetarians may require 50% more of the recommended daily allowance for zinc than non-vegetarians. Pregnant women are also at increased risk of becoming zinc insufficient partly because of high fetal requirements for zinc. Breast feeding can also deplete zinc in the body - so lactating women should aim for about 12 mg of zinc a day.
In addition to helping out with immunity, growth, and development, zinc is a great mineral for men because it appears to play an important role in maintaining prostate health. Prostate cancer is one of the leading causes of cancer deaths in American men, and most elderly men have some abnormal prostate cells, so researchers are increasingly interested in ways to protect the prostate. Although the exact function of zinc in the prostate is unknown, what we do know about zinc is that:
You may have heard of zinc before - perhaps as an important ingredient in cold remedies or certain sunscreens (remember those fun colored noses from the 80s?). What many of you don't know is that zinc is an essential mineral in your diet: the recommended daily allowances for men and women are 11mg and 8mg respectively.
Zinc plays a number of crucial functions in your body:
- Accelerates the activity of approximately 100 different body enzymes
- Promotes immune function to fight illness
- Supports healthy cell growth and development
- Ensures proper sense of taste and smell
The majority of American gets most of their zinc from meat and poultry. But serving for serving, oysters contain more zinc than any other food (76.7 mg in 6 medium oysters!) As an added bonus, oysters also thought to be a great aphrodisiac, so share with your partner! Other great sources for zinc include beans, nuts, crab, lobster, whole grains, fortified breakfast cereals, and dairy products. If these foods don't appeal to you -- supplements containing zinc are easily found at any pharmacy or natural foods store. These supplements can contain several forms of zinc, including zinc gluconate, zinc sulfate, and zinc acetate - all great ways to ensure your daily dose.
While most Americans don't have to worry about zinc deficiency - two groups that should take special note are pregnant women and vegetarians. Both are likely to require more daily zinc than the average individual. Vegetarians commonly eat a lot of legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption in the body. This means vegetarians may require 50% more of the recommended daily allowance for zinc than non-vegetarians. Pregnant women are also at increased risk of becoming zinc insufficient partly because of high fetal requirements for zinc. Breast feeding can also deplete zinc in the body - so lactating women should aim for about 12 mg of zinc a day.
In addition to helping out with immunity, growth, and development, zinc is a great mineral for men because it appears to play an important role in maintaining prostate health. Prostate cancer is one of the leading causes of cancer deaths in American men, and most elderly men have some abnormal prostate cells, so researchers are increasingly interested in ways to protect the prostate. Although the exact function of zinc in the prostate is unknown, what we do know about zinc is that:
- The human prostate accumulates the highest level of zinc of any soft tissue in the body (although researchers aren't sure why)
- Cancerous prostates seem to have less zinc than normal prostates
- Some studies show that increased dietary zinc is associated with a decrease in the incidence of prostate cancer
- Severe zinc deficiency can affect testosterone and could lead to impotence
Avocado health benefits make a persuasive case for why you should be eating more avocados today. A commercially valuable fruit, the avocado is cultivated mainly in tropical climates; sometimes, more temperate climates like those found in California are a suitable growing environment for this fruit. The characteristics of avocados usually include green skin and the shape of a pear, along with ripening right after harvesting. Technically speaking, the avocado is actually a large berry that has a big seed at its center. People have discovered that avocados don't just taste great (in the right manner of preparation), but they also come with a decent amount of health benefits.
1. Valuable FatNot all fat is bad for your body, and monounsaturated fat in particular is what constitutes the first health benefit of an avocado. In a typical avocado, most of the calories you receive come from monounsaturated fat. The monounsaturated fat in an avocado is healthy for you. Foods like avocados that contain monounsaturated fat lessen your LDL cholesterol, which is harmful to your body. On the other hand, HDLcholesterol has been called "good cholesterol," and there is speculation that monounsaturated fat actually raises this type of cholesterol.
2. Fiber ContentThe second reason that you ought to be reminding yourself to eat avocados is their relatively high fiber content. A typical avocado will contain both insoluble and soluble fiber; that alone makes it very powerful, since not many foods can brag about containing both kinds of fiber. The breakdown in an average avocado is approximately 75 percent insoluble fiber to 25 percent soluble fiber. The benefits of each type of fiber are already well known. Insoluble fiber is great at cleaning out your bowels by way of increasingly efficient bowel movements. Not only will you stand a lesser chance of getting constipated, but you also will reduce your chance of getting colorectal cancer, since your colon will be cleaned out effectively. Soluble fiber is great for appetite control. It has the effect of making you feel full, because it turns into a gel that sits in your stomach for a while when it comes into contact with water.
3. Vitamins The presence of vitamins makes up the third health benefit of an average avocado. The vitamins that you can find in an avocado are B vitamins along with vitamin K and vitamin E. B vitamins help your body's metabolism and its maintenance of a healthy skin tone, while vitamin K plays a fundamental role in making sure that your bones grow properly and that your bone density is maintained in later life. Vitamin E is necessary to avoid conditions like retinopathy.
1. Valuable FatNot all fat is bad for your body, and monounsaturated fat in particular is what constitutes the first health benefit of an avocado. In a typical avocado, most of the calories you receive come from monounsaturated fat. The monounsaturated fat in an avocado is healthy for you. Foods like avocados that contain monounsaturated fat lessen your LDL cholesterol, which is harmful to your body. On the other hand, HDLcholesterol has been called "good cholesterol," and there is speculation that monounsaturated fat actually raises this type of cholesterol.
2. Fiber ContentThe second reason that you ought to be reminding yourself to eat avocados is their relatively high fiber content. A typical avocado will contain both insoluble and soluble fiber; that alone makes it very powerful, since not many foods can brag about containing both kinds of fiber. The breakdown in an average avocado is approximately 75 percent insoluble fiber to 25 percent soluble fiber. The benefits of each type of fiber are already well known. Insoluble fiber is great at cleaning out your bowels by way of increasingly efficient bowel movements. Not only will you stand a lesser chance of getting constipated, but you also will reduce your chance of getting colorectal cancer, since your colon will be cleaned out effectively. Soluble fiber is great for appetite control. It has the effect of making you feel full, because it turns into a gel that sits in your stomach for a while when it comes into contact with water.
3. Vitamins The presence of vitamins makes up the third health benefit of an average avocado. The vitamins that you can find in an avocado are B vitamins along with vitamin K and vitamin E. B vitamins help your body's metabolism and its maintenance of a healthy skin tone, while vitamin K plays a fundamental role in making sure that your bones grow properly and that your bone density is maintained in later life. Vitamin E is necessary to avoid conditions like retinopathy.
Fatty Fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.
Halibut is a very good source of high quality protein, halibut are rich in significant amounts of a variety of important nutrients including the minerals selenium, magnesium, phosphorus and potassium; the B vitamins B12, niacin, and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Essential fatty acids are so named because they are essential for our health but cannot be made by the body; they must therefore be obtained from foods. Cold-water fish like halibut are a rich source of the omega-3 essential fats, a form of essential fatty acids in which the standard American diet is sorely deficient. (The other form of essential fatty acids, the omega-6s, are plentiful in a variety of commonly consumed oils such as corn and safflower oil. In fact, the omega-6s are so plentiful in the typical American diet that too much omega-6 is consumed in proportion to omega-3s--an imbalance that promotes inflammation, thus contributing to virtually every chronic disease in which inflammation is a key component.
Halibut is a very good source of high quality protein, halibut are rich in significant amounts of a variety of important nutrients including the minerals selenium, magnesium, phosphorus and potassium; the B vitamins B12, niacin, and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Essential fatty acids are so named because they are essential for our health but cannot be made by the body; they must therefore be obtained from foods. Cold-water fish like halibut are a rich source of the omega-3 essential fats, a form of essential fatty acids in which the standard American diet is sorely deficient. (The other form of essential fatty acids, the omega-6s, are plentiful in a variety of commonly consumed oils such as corn and safflower oil. In fact, the omega-6s are so plentiful in the typical American diet that too much omega-6 is consumed in proportion to omega-3s--an imbalance that promotes inflammation, thus contributing to virtually every chronic disease in which inflammation is a key component.
Ginger Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body -- which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.
Historically, ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) andintestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.
Historically, ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) andintestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.
Milk and Yogurt The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. I like Greek yogurt, with a thick, creamy taste that men may like better. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."
Leucine is one of the three branched chain amino acids (BCAAs), and is unique in its ability to stimulate skeletal muscle protein synthesis. In fact, leucine has a several fold greater impact on protein synthesis than any other amino!
Leucine activates a major complex in the anabolic (muscle-building) pathway called mTOR 5-7. Think of mTOR as the amino acid sensor of a cell. mTOR is sensitive to leucine concentrations. Decreasing leucine concentrations signal to mTOR that there is not enough dietary protein present to synthesize new skeletal muscle protein, so mTOR deactivates. Increased leucine levels signal to mTOR that there is sufficient dietary protein to synthesize new skeletal muscle protein, so mTOR "turns on."
Though researchers are not sure exactly how leucine activates mTOR, it has been shown that mTOR is sensitive to leucine concentrations and activation of mTOR is strongly associated with increased protein synthesis, which means more muscle growth.
mTOR increases protein synthesis through two different mechanisms 8. It increases the rate that skeletal muscle proteins are translated (process by which genetic information is converted into protein), and it increases the production of different complexes in the protein-synthetic pathway, thereby increasing the body's capacity to stimulate skeletal muscle protein. So, not only does mTOR stimulation cause the body to create new muscle tissue faster, but it also increases the amount that can be produced in a period of time! Sweet!
Leucine is one of the three branched chain amino acids (BCAAs), and is unique in its ability to stimulate skeletal muscle protein synthesis. In fact, leucine has a several fold greater impact on protein synthesis than any other amino!
Leucine activates a major complex in the anabolic (muscle-building) pathway called mTOR 5-7. Think of mTOR as the amino acid sensor of a cell. mTOR is sensitive to leucine concentrations. Decreasing leucine concentrations signal to mTOR that there is not enough dietary protein present to synthesize new skeletal muscle protein, so mTOR deactivates. Increased leucine levels signal to mTOR that there is sufficient dietary protein to synthesize new skeletal muscle protein, so mTOR "turns on."
Though researchers are not sure exactly how leucine activates mTOR, it has been shown that mTOR is sensitive to leucine concentrations and activation of mTOR is strongly associated with increased protein synthesis, which means more muscle growth.
mTOR increases protein synthesis through two different mechanisms 8. It increases the rate that skeletal muscle proteins are translated (process by which genetic information is converted into protein), and it increases the production of different complexes in the protein-synthetic pathway, thereby increasing the body's capacity to stimulate skeletal muscle protein. So, not only does mTOR stimulation cause the body to create new muscle tissue faster, but it also increases the amount that can be produced in a period of time! Sweet!
You'll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis and blindness. They can cure the itch of a mosquito bite and put a great shine on your shoes.
1. Bananas help overcome depression due high levels of tryptophan,
which is converted into serotonin -- the happy-mood brain
neurotransmitter
2. Eat two bananas before a strenuous workout to pack an energy punch
and sustain your blood sugar
3. Protect against muscle cramps during workouts and night time leg
cramps by eating a banana
4. Counteract calcium loss during urination and build strong bones by
supplementing with a banana
5. Improve your mood and reduce PMS symptoms by eating a banana,
which regulates blood sugar and produces stress-relieving relaxation
6. Bananas reduce swelling, protect against type II diabetes, aid weight
loss, strengthen the nervous system, and help with the production of
white blood cells, all due to high levels of vitamin B-6
7. Strengthen your blood and relieve anemia with the added iron from
bananas
8. High in potassium and low in salt, bananas are officially recognized by
the FDA as being able to lower blood pressure, and protect against heart
attack and stroke
Eating bananas aids digestion
9. Rich in pectin, bananas aid digestion and gently chelate toxins and
heavy metals from the body
10. Bananas act as a prebiotic, stimulating the growth of friendly bacteria in
the bowel. They also produce digestive enzymes to assist in absorbing
nutrients.
11. Constipated? High fiber in bananas can help normalize bowel motility.
12. Got the runs? Bananas are soothing to the digestive tract and help
restore lost electrolytes after diarrhea.
13. Bananas are a natural antacid, providing relief from acid reflux,
heartburn and GERD
14. Bananas are the only raw fruit that can be consumed without distress to
relieve stomach ulcers by coating the lining of the stomach against
corrosive acids
1. Bananas help overcome depression due high levels of tryptophan,
which is converted into serotonin -- the happy-mood brain
neurotransmitter
2. Eat two bananas before a strenuous workout to pack an energy punch
and sustain your blood sugar
3. Protect against muscle cramps during workouts and night time leg
cramps by eating a banana
4. Counteract calcium loss during urination and build strong bones by
supplementing with a banana
5. Improve your mood and reduce PMS symptoms by eating a banana,
which regulates blood sugar and produces stress-relieving relaxation
6. Bananas reduce swelling, protect against type II diabetes, aid weight
loss, strengthen the nervous system, and help with the production of
white blood cells, all due to high levels of vitamin B-6
7. Strengthen your blood and relieve anemia with the added iron from
bananas
8. High in potassium and low in salt, bananas are officially recognized by
the FDA as being able to lower blood pressure, and protect against heart
attack and stroke
Eating bananas aids digestion
9. Rich in pectin, bananas aid digestion and gently chelate toxins and
heavy metals from the body
10. Bananas act as a prebiotic, stimulating the growth of friendly bacteria in
the bowel. They also produce digestive enzymes to assist in absorbing
nutrients.
11. Constipated? High fiber in bananas can help normalize bowel motility.
12. Got the runs? Bananas are soothing to the digestive tract and help
restore lost electrolytes after diarrhea.
13. Bananas are a natural antacid, providing relief from acid reflux,
heartburn and GERD
14. Bananas are the only raw fruit that can be consumed without distress to
relieve stomach ulcers by coating the lining of the stomach against
corrosive acids
Pistachio nuts rank near the top of the healthiest nuts you should keep in your diet. Grounding up dry roasted pistachios and sprinkling them on top of your yogurt, or tossing a few into your salad are great ways of making your food more delicious and much more nutritious. Studies have linked the regular intake of pistachios with reduced levels of low-density lipoproteins (LDL) in the blood. They are full of healthy fats, proteins, fiber, vitamins and minerals that help to maintain functional integrity of your body and improve your overall health.
In terms of diet and fitness, pistachios have the lowest calorie count and are the least fattening relative to all other nuts. On average, an ounce of pistachios (about 28 nuts) contains about 160 calories and 13 grams of fat. To get the maximum dietary benefit, make sure you buy them unsalted and dry roasted.
In terms of diet and fitness, pistachios have the lowest calorie count and are the least fattening relative to all other nuts. On average, an ounce of pistachios (about 28 nuts) contains about 160 calories and 13 grams of fat. To get the maximum dietary benefit, make sure you buy them unsalted and dry roasted.
3 Reasons Why Every Man Needs to Eat Brazil Nuts Right Now What if one nut could increase your metabolism, raise your testosterone, and boost your sex drive? Say hello to your new friend, the Brazil nut. High in healthy fat, protein, and trace minerals, here are 3 even more motivating reasons why you should be eating them daily.
1.) Selenium = Male Sex Hormones. Nutritionally, Brazil nuts are one of the highest dietary sources of selenium, an essential trace mineral and potent antioxidant. 1 oz. of Brazil nuts will provide more than recommended dietary allowance of selenium. Selenium boosts testosterone levels in men and improves sperm production and motility.
2.) Selenium = Less Cancer. Studies have shown that consuming adequate amounts of selenium is protective against prostate cancer.
3.) Arginine = Natural Viagra. Not only do they boost testosterone, but Brazil nuts are rich in the amino acid arginine, which increases levels of blood to the genitals. Yes, in the supermarket, Natural Viagra is found in the “nut” section. Nature is cheeky.
I eat at least 3 Brazil nuts a day and recommend that you go pick up a bag yourself. Aim for frozen, unroasted, unsalted, and organic if possible to maximize nutrient composition.
1.) Selenium = Male Sex Hormones. Nutritionally, Brazil nuts are one of the highest dietary sources of selenium, an essential trace mineral and potent antioxidant. 1 oz. of Brazil nuts will provide more than recommended dietary allowance of selenium. Selenium boosts testosterone levels in men and improves sperm production and motility.
2.) Selenium = Less Cancer. Studies have shown that consuming adequate amounts of selenium is protective against prostate cancer.
3.) Arginine = Natural Viagra. Not only do they boost testosterone, but Brazil nuts are rich in the amino acid arginine, which increases levels of blood to the genitals. Yes, in the supermarket, Natural Viagra is found in the “nut” section. Nature is cheeky.
I eat at least 3 Brazil nuts a day and recommend that you go pick up a bag yourself. Aim for frozen, unroasted, unsalted, and organic if possible to maximize nutrient composition.
The researchers found that tomatoes are the biggest source of dietary lycopene; a powerful antioxidant that, unlike nutrients in most fresh fruits and vegetables, has even greater bioavailability after cooking and processing. Tomatoes also contain other protective mechanisms, such as antithrombotic and anti-inflammatory functions. Research has additionally found a relationship between eating tomatoes and a lower risk of certain cancers as well as other conditions, including cardiovascular disease, osteoporosis, ultraviolet light-induced skin damage, and cognitive dysfunction.
Tomatoes are widely available, people of all ages and cultures like them, they are cost-effective, and are available in many forms. "Leveraging emerging science about tomatoes and tomato products may be one simple and effective strategy to help individuals increase vegetable intake, leading to improved overall eating patterns, and ultimately, better health." write the authors.
"Tomatoes are the most important non-starchy vegetable in the American diet. Research underscores the relationship between consuming tomatoes and reduced risk of cancer, heart disease, and other conditions," the authors conclude. "The evidence also suggests that consumption of tomatoes should be recommended because of the nutritional benefits and because it may be a simple and effective strategy for increasing overall vegetable intake."
The article is particularly timely since the recently released Dietary Guidelines for Americans 2010 moved tomatoes to a newly established category of "orange/red" fruits and vegetables to encourage higher consumption of these healthy foods.
*Although commonly referred to as a vegetable, a tomato is the fruit of the plant Solanum lycopersicum.
Tomatoes are widely available, people of all ages and cultures like them, they are cost-effective, and are available in many forms. "Leveraging emerging science about tomatoes and tomato products may be one simple and effective strategy to help individuals increase vegetable intake, leading to improved overall eating patterns, and ultimately, better health." write the authors.
"Tomatoes are the most important non-starchy vegetable in the American diet. Research underscores the relationship between consuming tomatoes and reduced risk of cancer, heart disease, and other conditions," the authors conclude. "The evidence also suggests that consumption of tomatoes should be recommended because of the nutritional benefits and because it may be a simple and effective strategy for increasing overall vegetable intake."
The article is particularly timely since the recently released Dietary Guidelines for Americans 2010 moved tomatoes to a newly established category of "orange/red" fruits and vegetables to encourage higher consumption of these healthy foods.
*Although commonly referred to as a vegetable, a tomato is the fruit of the plant Solanum lycopersicum.
Soy Foods The food that offers the best protection against prostate cancer may be soy. That's the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries
It’s hard to visit a supermarket without finding soybeans, soy milk, soy cheese, and the entire spectrum of soy products. However, there are several controversies concerning soy and its safety. What are these controversies? Should you avoid soy – or enjoy it?
Concern #1: Soy will give me breast cancer.
Verdict: One may associate soy with breast cancer because science associates excess estrogen exposure to breast cancer. Soy contains a group of natural plant chemicals called isoflavones. They are found in small amounts in a number of legumes, grains and vegetables; however, soybeans are the most concentrated source of isoflavones in our diet. Since isoflavones bind to estrogen receptors, they can have similar effects to estrogen, but not nearly as strong as animal-based estrogen. Human estrogen is over 1000-times stronger.
However, isoflavones also have non-hormonal effects on the body that are very positive. They help regulate cell growth, which actually safeguards against some cancers. They also play roles in regulating cholesterol levels. Multiple studies on soy have associated eating plenty of soy with lower rates of breast cancer, especially in Asian populations. Furthermore, there are lower rates of breast cancer in many Asian countries, where diets are higher in soy.
Concern #2: Soy is dangerous for my heart.
Verdict: Soy is actually good for your heart. One study suggests that eating foods that contain isoflavones (like soy products) every day may help young adults lower their blood pressure, particularly African-Americans. It is thought that the isoflavones work by encouraging your body to produce nitric oxide, which helps to dilate blood vessels and reduce the pressure created by blood against the vessel walls.
Whole soy foods contain high levels of healthy protein and fiber. Fiber helps to reduce bad cholesterol. Plus, soy is a much better source of protein for your heart than saturated-fat-rich animal-derived foods..
It’s hard to visit a supermarket without finding soybeans, soy milk, soy cheese, and the entire spectrum of soy products. However, there are several controversies concerning soy and its safety. What are these controversies? Should you avoid soy – or enjoy it?
Concern #1: Soy will give me breast cancer.
Verdict: One may associate soy with breast cancer because science associates excess estrogen exposure to breast cancer. Soy contains a group of natural plant chemicals called isoflavones. They are found in small amounts in a number of legumes, grains and vegetables; however, soybeans are the most concentrated source of isoflavones in our diet. Since isoflavones bind to estrogen receptors, they can have similar effects to estrogen, but not nearly as strong as animal-based estrogen. Human estrogen is over 1000-times stronger.
However, isoflavones also have non-hormonal effects on the body that are very positive. They help regulate cell growth, which actually safeguards against some cancers. They also play roles in regulating cholesterol levels. Multiple studies on soy have associated eating plenty of soy with lower rates of breast cancer, especially in Asian populations. Furthermore, there are lower rates of breast cancer in many Asian countries, where diets are higher in soy.
Concern #2: Soy is dangerous for my heart.
Verdict: Soy is actually good for your heart. One study suggests that eating foods that contain isoflavones (like soy products) every day may help young adults lower their blood pressure, particularly African-Americans. It is thought that the isoflavones work by encouraging your body to produce nitric oxide, which helps to dilate blood vessels and reduce the pressure created by blood against the vessel walls.
Whole soy foods contain high levels of healthy protein and fiber. Fiber helps to reduce bad cholesterol. Plus, soy is a much better source of protein for your heart than saturated-fat-rich animal-derived foods..
Mixed Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. Mix up and try different vegetables each day...
Cooking is crucial to our diets. It helps us digest food without expending huge amounts of energy. It softens food, such as cellulose fiber and raw meat, that our small teeth, weak jaws and digestive systems aren't equipped to handle. And while we might hear from raw foodists that cooking kills vitamins and minerals in food (while also denaturing enzymes that aid digestion), it turns out raw vegetables are not always healthier.
A study published in The British Journal of Nutrition last year found that a group of 198 subjects who followed a strict raw food diet had normal levels of vitamin A and relatively high levels of beta-carotene (an antioxidant found in dark green and yellow fruits and vegetables), but low levels of the antioxidant lycopene.
Lycopene is a red pigment found predominantly in tomatoes and other rosy fruits such as watermelon, pink guava, red bell pepper and papaya. Several studies conducted in recent years (at Harvard Medical School, among others) have linked high intake of lycopene with a lower risk ofcancer and heart attacks. Rui Hai Liu, an associate professor of food science at Cornell University who has researched lycopene, says that it may be an even more potent antioxidant than vitamin C.
One 2002 study he did (published in the Journal of Agriculture and Food Chemistry) found that cooking actually boosts the amount of lycopene in tomatoes. He tellsScientificAmerican.com that the level of one type of lycopene, cis-lycopene, in tomatoes rose 35 percent after he cooked them for 30 minutes at 190.4 degrees Fahrenheit (88 degrees Celsius). The reason, he says: the heat breaks down theplants' thick cell walls and aids the body's uptake of some nutrients that are bound to those cell walls.
Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw, Liu says. At least, that is, if they're boiled or steamed. A January 2008 report in the Journal of Agriculture and Food Chemistry said that boiling and steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying, though boiling was deemed the best. The researchers studied the impact of the various cooking techniques on compounds such as carotenoids, ascorbic acid and polyphenols.
Deep fried foods are notorious sources of free radicals, caused by oil being continuously oxidized when it is heated at high temperatures. These radicals, which are highly reactive because they have at least one unpaired electron, can injure cells in the body. The antioxidants in the oil and the vegetables get used up during frying in stabilizing the cycle of oxidation.
Another study published in the Journal of Agricultural and Food Chemistry in 2002 showed that cooking carrots increases their level of beta-carotene. Beta-carotene belongs to a group of antioxidant substances called carotenoids, which give fruits and vegetables their red, yellow, and orange colorings. The body converts beta-carotene into vitamin A, which plays an important role in vision, reproduction, bone growth and regulating the immune system.
The downside of cooking veggies, Liu says: it can destroy the vitamin C in them. He found that vitamin C levels declined by 10 percent in tomatoes cooked for two minutes—and 29 percent in tomatoes that were cooked for half an hour at 190.4 degrees F (88 degrees C). The reason is that Vitamin C, which is highly unstable, is easily degraded through oxidation, exposure to heat (it can increase the rate at which vitamin C reacts with oxygen in the air) and through cooking in water (it dissolves in water).
Liu notes, however, that the trade-off may be worth it since vitamin C is prevalent in far more fruits and vegetables than is lycopene. Among them: broccoli, oranges, cauliflower, kale and carrots. Besides, cooked vegetables retain some of their vitamin C content.
That said, research shows that some veggies, including broccoli, are healthier raw rather than cooked. According to a study in the Journal of Agricultural and Food Chemistry in November 2007, heat damages the enzyme myrosinase, which breaks down glucosinates (compounds derived from glucose and an amino acid) in broccoli into a compound known as sulforaphane.
Research published in the journal Carcinogenesis in December 2008 found that sulforaphane might block the proliferation of and kill precancerous cells. A 2002 study in The Proceedings of the National Academy of Sciences also found that sulforaphane may help fight the bacterium Helicobacter pylori, which causes ulcers and increases a person's risk of stomach cancer.
On the other hand, indole, an organic compound, is formed when certain plants, particularly cruciferous vegetables such as broccoli, cauliflower and cabbage, are cooked. According to research in The Journal of Nutrition in 2001, indole helps kill precancerous cells before they turn malignant. And while boiling carrots was found to increase carotenoid levels, another study found that it leads to a total loss of polyphenols, a group of chemicals found in raw carrots. Specific polyphenols have been shown to have antioxidant properties and to reduce the risk of cardiovascular disease and cancer, according to a 2005 report in The American Journal of Clinical Nutrition.
Comparing the healthfulness of raw and cooked food is complicated, and there are still many mysteries surrounding how the different molecules in plants interact with the human body. The bottom line, says Liu, is to eat your veggies and fruits no matter how they're prepared.
"We cook them so they taste better," Liu says. "If they taste better, we're more likely to eat them." And that's the whole idea.
Cooking is crucial to our diets. It helps us digest food without expending huge amounts of energy. It softens food, such as cellulose fiber and raw meat, that our small teeth, weak jaws and digestive systems aren't equipped to handle. And while we might hear from raw foodists that cooking kills vitamins and minerals in food (while also denaturing enzymes that aid digestion), it turns out raw vegetables are not always healthier.
A study published in The British Journal of Nutrition last year found that a group of 198 subjects who followed a strict raw food diet had normal levels of vitamin A and relatively high levels of beta-carotene (an antioxidant found in dark green and yellow fruits and vegetables), but low levels of the antioxidant lycopene.
Lycopene is a red pigment found predominantly in tomatoes and other rosy fruits such as watermelon, pink guava, red bell pepper and papaya. Several studies conducted in recent years (at Harvard Medical School, among others) have linked high intake of lycopene with a lower risk ofcancer and heart attacks. Rui Hai Liu, an associate professor of food science at Cornell University who has researched lycopene, says that it may be an even more potent antioxidant than vitamin C.
One 2002 study he did (published in the Journal of Agriculture and Food Chemistry) found that cooking actually boosts the amount of lycopene in tomatoes. He tellsScientificAmerican.com that the level of one type of lycopene, cis-lycopene, in tomatoes rose 35 percent after he cooked them for 30 minutes at 190.4 degrees Fahrenheit (88 degrees Celsius). The reason, he says: the heat breaks down theplants' thick cell walls and aids the body's uptake of some nutrients that are bound to those cell walls.
Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw, Liu says. At least, that is, if they're boiled or steamed. A January 2008 report in the Journal of Agriculture and Food Chemistry said that boiling and steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying, though boiling was deemed the best. The researchers studied the impact of the various cooking techniques on compounds such as carotenoids, ascorbic acid and polyphenols.
Deep fried foods are notorious sources of free radicals, caused by oil being continuously oxidized when it is heated at high temperatures. These radicals, which are highly reactive because they have at least one unpaired electron, can injure cells in the body. The antioxidants in the oil and the vegetables get used up during frying in stabilizing the cycle of oxidation.
Another study published in the Journal of Agricultural and Food Chemistry in 2002 showed that cooking carrots increases their level of beta-carotene. Beta-carotene belongs to a group of antioxidant substances called carotenoids, which give fruits and vegetables their red, yellow, and orange colorings. The body converts beta-carotene into vitamin A, which plays an important role in vision, reproduction, bone growth and regulating the immune system.
The downside of cooking veggies, Liu says: it can destroy the vitamin C in them. He found that vitamin C levels declined by 10 percent in tomatoes cooked for two minutes—and 29 percent in tomatoes that were cooked for half an hour at 190.4 degrees F (88 degrees C). The reason is that Vitamin C, which is highly unstable, is easily degraded through oxidation, exposure to heat (it can increase the rate at which vitamin C reacts with oxygen in the air) and through cooking in water (it dissolves in water).
Liu notes, however, that the trade-off may be worth it since vitamin C is prevalent in far more fruits and vegetables than is lycopene. Among them: broccoli, oranges, cauliflower, kale and carrots. Besides, cooked vegetables retain some of their vitamin C content.
That said, research shows that some veggies, including broccoli, are healthier raw rather than cooked. According to a study in the Journal of Agricultural and Food Chemistry in November 2007, heat damages the enzyme myrosinase, which breaks down glucosinates (compounds derived from glucose and an amino acid) in broccoli into a compound known as sulforaphane.
Research published in the journal Carcinogenesis in December 2008 found that sulforaphane might block the proliferation of and kill precancerous cells. A 2002 study in The Proceedings of the National Academy of Sciences also found that sulforaphane may help fight the bacterium Helicobacter pylori, which causes ulcers and increases a person's risk of stomach cancer.
On the other hand, indole, an organic compound, is formed when certain plants, particularly cruciferous vegetables such as broccoli, cauliflower and cabbage, are cooked. According to research in The Journal of Nutrition in 2001, indole helps kill precancerous cells before they turn malignant. And while boiling carrots was found to increase carotenoid levels, another study found that it leads to a total loss of polyphenols, a group of chemicals found in raw carrots. Specific polyphenols have been shown to have antioxidant properties and to reduce the risk of cardiovascular disease and cancer, according to a 2005 report in The American Journal of Clinical Nutrition.
Comparing the healthfulness of raw and cooked food is complicated, and there are still many mysteries surrounding how the different molecules in plants interact with the human body. The bottom line, says Liu, is to eat your veggies and fruits no matter how they're prepared.
"We cook them so they taste better," Liu says. "If they taste better, we're more likely to eat them." And that's the whole idea.
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Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.
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Leafy Green Vegetables like Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision.
Baked potatoes are hearty and easy to make. They're also surprisingly high in vitamin C, which works against free radicals in the body. These normal byproducts of our metabolism can be harmful if levels get too high. The result is a higher risk for cancer, heart disease, even arthritis. Go easy on the butter, or top with salsa and reduced-fat cheese. Other vitamin C heroes are green peppers, kiwi, and citrus fruits.
Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the 300 mg daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.
High-Fiber Cereal Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn't mean you have to give up your favorite cereal -- just try mixing in some shredded wheat. "Don't deprive yourself," Bonci advises, "but add something good."
Brown Rice is another great source of fiber, and it's easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don't like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.
Berries can help you be on top of your game mentally as well as physically," Bonci says. They're loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.
Coffee When you need a pick-me-up, is recommends making a good old-fashioned cup of joe. Research shows it can make you more alert, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.
Focus on the Good Stuff To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor to sum up the benefits: You'll play better today and stay in the game longer.