10 Superfoods for Men’s HealthArticle posted in: Diet & Nutrition
Guys, are you ready to turbocharge your weight loss and arm yourself with powerful foods that protect your health? Stay strong and energized on busy days with these 10 tasty ingredients that pack a potent punch of nutrients. Fuel up, slim down and enjoy delicious superfoods that promote men’s health. Include them in your healthy diet and you just might feel yourself soar to new heights as the extra pounds drop off.
Here are 10 tasty superfoods to add to your Nutrisystem for Men shopping list:
Why: Eggs might seem ordinary. However, they are a powerful, nutrient-dense superfood in disguise. They are high in protein, modest in fat content and full of essential nutrients, such as vitamin D, iodine, selenium and choline, says the Egg Nutrition Center. According to EurekAlert.org, the European Society of Endocrinology found that suboptimal levels of vitamin D are correlated with increased belly fat. They explain that “in men abdominal fat and liver fat, was associated with lower vitamin D levels.”
Try: We love Spicy Buffalo Deviled Eggs for parties, a game day snack or just a quick and tasty way to enjoy the benefits of eggs for men’s health.
Why: Shellfish, such as scallops, clams and oysters are naturally full of flavor and protein. This makes them the perfect choice to satisfy any guy’s hunger. They’re also a smart selection when you’re trying to shed excess weight because they’re a healthy source of zinc, says the United States Department of Agriculture (USDA). According to a The Journal of Physiological Sciences, zinc is essential to managing blood pressure, blood glucose and cholesterol levels in the body—common challenges for men who are overweight.
Try: Oysters are a simple PowerFuel that require minimal preparation. Enjoy them raw, steamed or grilled with a squirt of lemon juice and a dash of hot sauce.
3. Portobello Mushrooms
Why: With their meaty texture and loads of belly-filling fiber, mushrooms are a satisfying addition to many meals that guys love. According to the USDA, all varieties of mushrooms are low in calories and nearly fat-free. Better yet, they’re considered a non-starchy vegetable and unlimited on your Nutrisystem for Men weight loss plan. In fact, according to the journal Molecules, eating mushrooms regularly may help with metabolic syndrome and obesity.
Try: Large portobello mushrooms are filling enough to replace the meat patty on a burger. Or try our Lettuce Wrapped Mushroom and Swiss Burger, which provides the pleasure of eating a burger with extra fiber and nutrients from mushrooms.
Why: Eating nuts “is associated with less long-term weight gain and a lower risk of obesity in adults,” according to a study, published in BMJ Nutrition, Prevention & Health. In addition to its weight gain prevention, walnuts are packed with antioxidants and alpha-linolenic acid (ALA), an essential omega-3 fatty acid that is said to decrease the risk of heart disease, says Healthline. Just be sure to stick to the recommended serving size because nuts come with a lot of calories.
Try: Start your day with a boost from walnuts by waking up to our Overnight Banana Nut Oatmeal! It’s the perfect health bowl for your men’s weight loss plan.
Why: Red meat is high in protein, which supplies you with long-lasting energy and essential minerals like iron, says the USDA. According to a study, reported in the journal Obesity Science and Practice, it can also be a part of a healthy, weight loss diet. High protein diets rich in red meat “are effective for decreasing body weight and improving body composition and cardiometabolic health,” say the researchers. When it comes to red meat, beef can contain a lot of fat. Try choosing a leaner option like bison. According to the USDA, a two-ounce serving of ground bison has just four grams of fat, while ground beef has 11.5 grams.
Try: Our Spicy Inside-Out Cheeseburger recipe is a juicy, flavorful way to enjoy ground bison or beef.
Why: It might seem like a contradiction, but eating fatty fish such as halibut, sardines and salmon may protect against heart disease, the leading killer of men in the United States, says Medical News Today. That’s because they’re rich in omega-3 fatty acids, which are said to reduce the risk of cardiac problems. Eating salmon regularly may also help speed up weight loss for men, according to a study in the International Journal of Obesity. The researchers found that overweight men on a weight loss plan who ate “lean or fatty fish, or fish oil” lost two pounds more during the eight-week study than those who did not eat seafood.
7. Black Beans
Why: Legumes, such as kidney, pinto and black beans, are SmartCarbs on the Nutrisystem for Men plan. This means that they’re high in fiber and low on the glycemic index, filling you up and keeping you satisfied long after eating them. Better yet, consuming beans was linked to “reduced body fat percentage,” according to The American Journal of Clinical Nutrition. Another study, published in BMC Proceedings, explains that certain compounds in black beans may help to strengthen the body’s insulin resistance and protect against obesity.
Try: Enjoy a sweet and unique taste on black beans with our easy Black Bean Brownie Dip!
8. Hot Peppers
Why: If you’re a guy who loves spicy food, load up on the jalapenos, habaneros and other chili peppers for men’s health. They not only heat up your face when you eat them but might also help with your weight loss efforts. According to Bioscience Reports, capsaicin, a compound in chili peppers, is correlated with a decreased risk of obesity. It’s been shown to increase fat oxidation and energy expenditure in study subjects. Best of all, these peppers are non-starchy vegetables, which are unlimited with your Nutrisystem for Men plan. Spice up your life with hot peppers in Flex meals, snacks and Nutrisystem foods.
Try: You can add sliced hot peppers or red pepper flakes to any meal. We love them in our recipe for Mexican Zucchini Boats!
Why: We can’t promise that eating this leafy green will give you eye-popping muscles like Popeye the cartoon sailorman. However, it can still promote men’s health. Spinach may bolster your body’s production of hormones that tell your brain your full. Researchers at Lund University in Sweden tested an extract from spinach on overweight subjects. They found that it boosted weight loss by 43 percent and reduced food cravings by up to 95 percent. Spinach and all other leafy greens are nutrient-dense, low calorie, non-starchy vegetables that are unlimited on Nutrisystem for Men.
Try: Creamy Spinach Stuffed Chicken is a delicious and nutritious Flex meal that the whole family will enjoy.
Why: From stir-fries to grilled fish, this sweet yet spicy root adds flavor to many dishes. Ginger also makes a zesty hot tea that may help with weight management, according to a study, published in the journal Metabolism. Sipping ginger tea before or during a meal led to increased satiety and decreased hunger and food intake in study subjects.
Try: Our Orange Carrot Ginger Smoothie is a handy breakfast or snack for busy days.