Eating foods that support our aging cells can help us boost testosterone levels, increase energy and improve all around health while staving off male-specific maladies like prostate cancer. Not taking care of ourselves nutritionally might lead to excess body weight, decreased libido or even premature death.
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However, including the foods listed below could improve your health and quality of life as you get older.
Let me explain …
Three foods you must eat:
Fatty fish — Fatty fish (salmon, tuna, herring, sardines, etc.) are perfect for not only shrinking your waistline, but also for improving your heart, brain and eye health.
Fatty fish are chock-full of omega-3 fatty acids, which have been shown to reduce inflammation, which could slow, or even halt the progression of many chronic diseases.
Not only that, but fatty fish contain high-quality protein and are low in calories.
Compared to a piece of red meat, a piece of salmon has less saturated fat plus a good helping of omega-3 fatty acids.
Mixing the omega-3 fatty acids with a natural source of vitamin D, fatty fish could take the proverbial cake in healthy nutrition.
Oats or oatmeal — Steel-cut oats are a perfect source of complex carbs, protein, fiber, vitamins and minerals. Of course you know that fiber is good for your health, but have you heard of beta–glucan? It's in the oats.
Beta-glucan is a naturally occurring fiber that, when introduced to your body, has been shown to lower cholesterol, blood pressure and weight, and help improve blood sugar levels, which could protect your heart, digestive and overall health.
Plus, the fiber in oats has been shown to decrease appetite and could lower energy intake at meals throughout your day (lunch and dinner).
Oats are full of minerals like tryptophan, manganese, and phosphorus, plus they have a good serving of B vitamins.
Having a cup of oats in the morning could leave you feeling full all morning, which could eliminate that mid-morning trip to the vending machine.
Tomatoes— Tomatoes, another low-calorie favorite, are full of heart-healthy vitamins and minerals.
Tomatoes have high levels of the antioxidant lycopene, which has been shown to reduce your risk for cancers and heart disease, and could boost sperm count.
Yes, lycopene, according to some research, could be important for increasing your sperm concentration. Plus, this tasty little vegetable has plenty of phenolic acid, which has been shown to prevent some instances of lung cancer.
One more benefit of tomatoes: They are available year-round, which means you can get plenty of lycopene at all times and seasons of the year.
Aging can be the start of a steady decline in health, especially for men. These days it seems like more men are dying in their 50s and not getting to enjoy the real golden years. With the appropriate lifestyle adjustments, including superior nutrition, we can manage the effects and thrive regardless of what old Father Time throws at us. Start from the inside out, stay active and live your best life.
Chad Smith is a Hagerstown personal trainer and co-owner of Home Team Fitness LLC. Go to www.hometeamfitness.net for more information.