9 Foods Men Need To Eat ^HOT^

9 Foods Men Need to Eat for Optimal Health and Performance

Men have specific nutritional needs that may differ from women. Eating a balanced diet that includes a variety of foods can help men meet their daily requirements for vitamins, minerals, and other nutrients. Here are nine foods that men should eat regularly to support their health and performance.

Eggs. Eggs are a great source of protein, which is essential for building and repairing muscle. Eggs also contain choline, a nutrient that supports brain function and may prevent cognitive decline. One large egg provides about 6 grams of protein and 147 milligrams of choline (33% of the daily value) [^2^].

Oats. Oats are a whole-grain carbohydrate that provides energy and fiber. Oats also contain beta-glucan, a type of soluble fiber that can lower cholesterol levels and improve heart health. One cup of cooked oats provides about 5 grams of fiber and 3 grams of beta-glucan [^2^].

Salmon. Salmon is one of the best sources of omega-3 fatty acids, which are essential for brain and heart health. Omega-3s can also reduce inflammation, improve mood, and prevent cognitive decline. One 3-ounce serving of salmon provides about 17 grams of protein and 1.8 grams of omega-3s [^2^].

Broccoli. Broccoli is a cruciferous vegetable that contains antioxidants, fiber, and phytochemicals that can protect against cancer. Broccoli also contains sulforaphane, a compound that can activate genes that detoxify harmful substances in the body. One cup of chopped broccoli provides about 2.5 grams of fiber and 81 milligrams of vitamin C (90% of the daily value) [^2^].

Spinach. Spinach is a leafy green vegetable that is rich in iron, folate, and magnesium. Iron is important for transporting oxygen in the blood and preventing anemia. Folate is important for DNA synthesis and preventing birth defects. Magnesium is important for muscle contraction, nerve function, and blood pressure regulation. One cup of cooked spinach provides about 6 milligrams of iron (33% of the daily value), 263 micrograms of folate (66% of the daily value), and 157 milligrams of magnesium (37% of the daily value) [^2^].

Walnuts. Walnuts are a type of nut that contains healthy fats, protein, and fiber. Walnuts also contain antioxidants, such as ellagic acid and polyphenols, that can protect against oxidative stress and inflammation. One ounce of walnuts provides about 4 grams of protein, 2 grams of fiber, and 2.5 grams of omega-3s [^2^].

Yogurt. Yogurt is a fermented dairy product that contains probiotics, live bacteria that can improve gut health and immunity. Yogurt also contains calcium, phosphorus, and protein, which are important for bone health and muscle growth. One cup of plain low-fat yogurt provides about 12 grams of protein, 448 milligrams of calcium (34% of the daily value), and 247 milligrams of phosphorus (20% of the daily value) [^2^].

Berries. Berries are fruits that contain antioxidants, such as anthocyanins, flavonoids, and vitamin C, that can protect against cellular damage and chronic diseases. Berries also contain fiber, which can lower cholesterol levels and improve blood sugar control. One cup of mixed berries provides about 4 grams of fiber and 89 milligrams of vitamin C (99% of the daily value) [^2^].

Dark chocolate. Dark chocolate is a treat that contains flavonoids, antioxidants that can lower blood pressure, improve blood flow, and reduce the risk of heart disease and stroke. Dark chocolate also contains magnesium, iron, copper, and zinc, which are important for various metabolic processes. One ounce of dark chocolate (70â85% cocoa) provides about 170 milligrams of magnesium (40% aa16f39245