Article 37: Several Foods Men Need – 25 Ingredients for Heart Health, Brain Boost, and Overall Well-being

Several foods that men need

As we all know, physiological functions decline as people reach middle age. To alleviate or mitigate this decline, in addition to regular health maintenance and exercise, dietary regulation is crucial. Men should pay attention to a balanced diet and supplement their diet with the following foods:

1. Oats: It is a high-energy food, rich in protein, vitamins, and minerals. It can effectively lower cholesterol in the body, and regular consumption can prevent cardiovascular and cerebrovascular diseases. Moreover, it also has a good adjuvant therapeutic effect.

2. Black beans: Not only are they rich in calcium, but they also contain a significant amount of lecithin and saponins. Lecithin can reduce "bad cholesterol" and prevent arteriosclerosis, while saponins have strong antioxidant properties and can effectively prevent cancer and obesity. Drinking a 200ml cup of black bean milk before breakfast or dinner every day can effectively supplement calcium.

3. Black sesame seeds: Rich in vitamin E and numerous nutrients, black sesame seeds can delay aging and have significant health benefits. You can roast black sesame seeds and black beans separately, grind them in a food processor, and then mix them with milk or soy milk to drink.

4. Black fungus: Men are twice as likely as women to develop kidney stones. Eating black fungus 1-2 times daily can alleviate pain after 4-5 days, and the stones may shrink or even pass within about 4 weeks. Eating black fungus twice a week can also help prevent kidney stones.

5. Daylily: It contains 15 times more protein, fat, calcium, and iron than spinach, and is also rich in vitamin B. Known as a "brain-boosting vegetable," it has a calming effect on the nerves. Regular consumption of daylilies is beneficial to human health.

6. Spinach: Eye health is very important for men who work at a desk for long periods. Eating spinach 2-4 times a week can help protect eyesight.

7. Tomatoes: Rich in lycopene, tomatoes can eliminate free radicals in the prostate and protect prostate tissue. Consuming 100-200 grams of tomatoes daily can meet the body's lycopene needs. Lycopene needs to be heated and cooked with oil to be fully absorbed by the body; therefore, it's best to eat cooked tomatoes.

8. Onions and Garlic: Onions and garlic contain prostaglandin A, and garlic also contains allicin, which has a much stronger effect on the brain than vitamin B. Eating some onions and garlic in moderation can make brain cells more active and keep the brain clear and alert. Garlic also has a certain effect in preventing colon cancer; eating half a clove of garlic a day is sufficient.

9. Apples: Known as a "comprehensive health fruit," apples have the effects of lowering blood pressure and blood lipids, providing antioxidants, strengthening bones, maintaining the body's acid-base balance, and preventing cancer. Eating one apple a day can reduce the incidence of coronary heart disease by 50%.

10. Oranges: Drinking 3.5 cups of freshly squeezed orange juice (about 750 ml) daily can lower blood lipid levels by 30% and reduce the risk of cardiovascular disease by half. Furthermore, eating two citrus fruits daily can reduce the risk of stomach cancer by 50%.

11. Grapes: Men are much more likely to suffer from heart disease and stroke than women. The solution is to eat 10 grapes every day, preferably with the skin on.

12. Cherries: Regularly eating cherries or drinking cherry juice can help prevent arthritis. Eating 20 tart cherries a day can generally control the pain caused by arthritis.

13. Jujubes: Every 100 grams of jujubes contains 380-600 milligrams of vitamin C, earning them the nickname "living vitamin C pills." Vitamin C can sharpen brain function and stimulate brain cells. Jujubes can also enhance the body's immunity and inhibit cancer cells.

14. Mulberry: Contains various vitamins, amino acids, and trace elements such as calcium, phosphorus, iron, copper, and zinc. Its nutritional value is 5-6 times that of apples and 4 times that of grapes, hence its nickname "folk sacred fruit." Cooking mulberries and glutinous rice into porridge, adding a little rock sugar or honey when it's almost done, and consuming it once daily can benefit brain health, heart nourishment, liver and kidney tonification, blood nourishment, and improved eyesight.

15. Walnuts: Walnut kernels contain 40%–50% unsaturated fatty acids, which can help prevent arteriosclerosis. Walnuts are also widely used to treat neurasthenia, hypertension, coronary heart disease, emphysema, stomach pain, and other ailments.

16. Almonds: Rich in protein and unsaturated fatty acids, almonds are beneficial for strengthening the body and preventing atherosclerosis. Moderate consumption can promote longevity. Middle-aged people can eat almonds as an after-meal snack.

17. Pumpkin seeds: Prostate disease has the highest incidence rate among middle-aged men. Eating a handful of pumpkin seeds (about 50 grams) every day can keep you healthy and free from illness.

18. Lamb: Lamb has less fat and cholesterol than pork and beef, but it is rich in high-quality protein, vitamins, and trace elements such as calcium, phosphorus, iron, and iodine. Lamb has the effect of tonifying the kidneys and strengthening yang, making it a top choice for men going through menopause.

19. Fish: It contains various proteins and a large amount of unsaturated fatty acids, as well as rich calcium, iron, phosphorus and vitamins. Appropriate intake can increase and improve memory.

20. Liver and kidneys: Rich in high-quality protein, phospholipids, and abundant choline and iron. Choline can improve brain memory; sufficient iron supply enhances the oxygen-carrying function of red blood cells, ensuring the brain receives ample oxygen, thus promoting quick thinking and stronger memory.

21. Milk: Rich in protein and calcium. Calcium can regulate the excitability of nerves and muscles. Drinking a glass of milk after breakfast is beneficial for improving cognitive ability and ensuring normal brain function. You can drink 250 ml of fresh milk or 125-250 ml of yogurt daily.

22. Eggs: In addition to containing essential nutrients for brain metabolism such as protein, fat, minerals, and vitamins, eggs also contain a significant amount of lecithin, which can improve memory and cognitive abilities. Eating 1-2 eggs for breakfast daily can not only strengthen the body and brain but also boost energy levels in the morning.

23. Dried shrimp: Extremely rich in calcium, with 2000 mg of calcium per 100 grams. Calcium helps keep the brain in optimal working condition. Eating dried shrimp in moderation can also enhance memory.

24. Kelp: Rich in carotene, vitamins, amino acids, iodine, potassium, and calcium, kelp helps soften blood vessels and prevent coronary heart disease and cerebral arteriosclerosis. Regular consumption of kelp can promote metabolism, aid in weight loss, and effectively lower blood pressure and blood lipids.