Men Over 30: Start Eating These 10 Essential Foods Right Now

Our bodies require energy to function regularly and keep us going. We obtain this energy from nutrients found in the foods we eat, mainly from carbohydrates, proteins, and fats. When talking about dieting, it’s essential to know that not one person is the same. Everybody has different nutritional needs based on their weight, metabolism, hormones, muscle to fat ratio, etc.

The real question is, should you be focusing on specific nutrients and foods as an Uncivilized Man? Both yes and no. While the general rules of eating healthy may apply more or less the same for everyone, there are still a few subtle differences found between the optimal healthy diets for men and women.  

To make things easier for you, we created a list of ten foods we consider vital in improving any man’s health. In the following paragraphs, you will learn about all the healthy foods you can form your diet around. Many of them have significant benefits, such as helping you stay lean, putting on muscle, and eliminating prostate problems. Some can even assist you in your bedroom.

Dark Chocolate

Who doesn’t like chocolate? There is a common misconception that this food is terrible for your health. According to numerous health experts, though, chocolate can be an extremely beneficial addition to your diet when taken in moderation, particularly dark chocolate. 

It’s important to realize that not every chocolate product is made equal, not even close to it. 

The health benefits of processed and over-sweetened chocolate are virtually non-existent. 

On the other hand, dark chocolate high in cocoa is quite impressive in that aspect.

Dark chocolate is nutritious, energetic, and comes packed with antioxidants that boost the immune system, helping any physically active man stay on top of his game. It’s also rich in selenium, phosphorus, potassium, copper, manganese, iron, and magnesium. The fatty acid contents are at a healthy amount, with the fats being mostly saturated and mono-saturated.

With this food in your diet, you will immediately see improvements in your blood circulation. High blood pressure is a problem many men face, but now it can be a thing of the past for you. The nitric oxide contained in dark chocolate relaxes the arteries, keeping your heart even healthier. Frequent consumption of dark chocolate also contributes to lower cholesterol and decreased insulin resistance, preventing diabetes and heart disease.

If you often find yourself spending time in the sun, you can also use dark chocolate to protect your skin from sunburn, thanks to the specific bioactive compounds found in it. More specifically, we’re talking about chocolate that has highly preserved flavonol levels. Flanovol improves the blood flow to the skin, increases skin density, and helps hydration. 

Lean Red Meat

If you ask any random man what’s their idea of a perfect meal, there’s a good chance they will say a good old-fashioned steak. On average, men eat a lot more protein than women, and as we already know, protein is a nutrient that’s essential to your body.

It’s important to know that not all protein is equally healthy. Healthy proteins are the ones with the lowest amount of fat. One such protein is the one contained in lean cuts of beef. Beef is an excellent choice for any fitness enthusiast because it contains leucine, an amino acid responsible for maintaining and building muscle mass.

Red meat isn’t limited to beef only; it includes lamb, veal, goat, pork, and any other meat which comes as red at room temperature. Each of these meats come with their own benefits, making it a good idea to mix them up. For instance, lamb comes high in niacin, a mood-balancer, while pork is famous for being rich in thiamin, a vitamin known for its helpful heart properties.

Lean red meats indeed have many potential benefits, but that still isn’t a good enough excuse to go tearing through them like a dinosaur every day. Overconsumption leads to health problems, as is the case with foods in any other food group. Stick to the recommended doses and if you have the option, always go for the grass-fed alternative.

Bananas

A staple in almost every kitchen and a great snack to boot, this sweet yellow fruit is not only delicious, but it’s also highly nutritious. You probably never really stop to think about all the benefits your trusty banana gives you. From helping protect your heart to supporting your immune system, bananas might just be one of the best foods any man can eat.

The magnesium, potassium, and vitamin content in bananas is quite beneficial to your overall heart health. They are low in sodium and significantly reduce the risk of contracting cardiovascular diseases. Eating just one banana provides you with almost half your daily recommended dose of B-6, a crucial vitamin for cell growth and a very welcome sight for your immune system.

Bananas are an excellent bromelain source, which is an enzyme believed to regulate testosterone levels and increase your sexual performance, desire, and virility.  Their high carbohydrate count enhances energy levels and even increases blood circulation to the male reproductive organ, improving overall libido.

The presence of resistant starches and dietary fibers in bananas can play a vital role in weight loss. They essentially make you feel full and keep your blood sugar balanced while forcing your body to burn fat for energy at the same time. 

That’s not all this superfood can do. Bananas also contain high levels of tryptophan, which your body converts into serotonin once ingested. This process makes them quite helpful weapons in the fight against depression while improving your memory.

Nuts (Pistachios, Brazil Nuts, Walnuts)

It’s pretty hard to imagine that nuts were ever considered being bad for you. Recent new evidence has undoubtedly overturned this notion. Not only that, but it has also proved that eating too few of these nutritious nuts leads to an increased risk of contracting diabetes or cardiovascular diseases. Men particularly have a lot to gain from including nuts in their diet, and not just any nuts but more specifically pistachios, brazil nuts, and walnuts.

• Pistachios. Tree nuts come packed with great benefits, and pistachios are ranked highest on the list. They are a tasty snack rich with zinc, protein, fiber, and high amounts of plant sterols, making them the perfect choice for decreasing high cholesterol levels. Men can’t stop talking about them, and for a good reason too. It’s no secret by now that pistachios give more reliable and longer-lasting erections. That’s mainly because of arginine, an amino acid in them capable of increasing blood flow throughout the body, including where it matters the most.
• Brazil nuts. These large nuts are full of flavor and an excellent source of selenium, a chemical element that protects your cells from damage. While selenium can be naturally found in many foods, brazil nuts contain the most considerable amount by far. This element also plays a crucial role in the body’s immune system. If you are one of those people who are very susceptible to colds and other viruses, brazil nuts are your answer. Men will find this particular nut very appealing due to its ability to promote prostate health. And if that isn’t enough, recent studies have also linked selenium to increased testosterone levels and fertility.
• Walnuts. Walnuts come packed with antioxidants, vitamins, trace minerals, proteins, fibers, and healthy essential fats. This superfood is very low in sodium and free of cholesterol. Interestingly, walnuts contain polyunsaturated fat instead of the usual monounsaturated fat found in nuts. Thanks to this rich content resume, the health benefits are too many even to consider. However, we think it’s essential that we mention a few words about their ability to improve fertility. A lot of scientists claim that including walnuts in your diet may significantly improve sperm quality. According to them, this nut reduces lipid peroxidation, a process known to damage your sperm cells. Low fertility is a bigger problem itself, but you can make it much more solvable with this fantastic nut.

Leafy Greens 

Do you want to stay active for more extended periods? Then you need to consider adding rich leafy green vegetables to your diet. Vegetables like chard, kale, and spinach are just a few great examples that can help you, and they have an excellent quality of antioxidants like zeaxanthin and lutein on top. These antioxidants are already naturally contained inside your eyes, and studies have shown that having more of them in your diet can do wonders for your eyesight.

The low-calorie count is not the only thing that matters when you consider all the benefits of leafy greens— where these calories come from is what bears the real significance. Leafy greens provide you with complex carbohydrates, fiber, protein, and little to no fat. Just one cup of spinach provides you with only one gram of carbohydrates, and it’s mostly fiber. This macronutrient balance, especially the protein and fiber, is something that other starchier vegetables and foods don’t bring to the table.

Frequently consuming leafy greens will also lower your mortality risk by a large margin. They contain magnesium, every vitamin B, vitamin K, calcium, and so much more essential nutrients. These all play a crucial role in cell function, thus slowing down the aging process and giving you a more youthful appearance as a result.

Eggs

Scientists have been on the fence on the subject of whether or not eggs are healthy for years now. One day they say eggs are bad, and the next day they are considered a superfood. So which is it? There is no right answer here. The bottom line is, any food that’s not taken in moderation can end up being bad for you, and the case is no different when it comes to eggs. When you find the right balance, eggs can be an essential part of your diet plan and provide you with all the nutrients you need.

We can’t think of a tastier and more nutritious way to add more protein to your diet than by including eggs in it. One single egg contains about 6.3 grams of the highest quality protein, containing all nine crucial amino acids your body needs for optimum maintenance and growth. Sure, some foods have more protein than eggs, but what really matters here is the quality of the protein you’re getting out of the eggs themselves.

Moreover, eggs come packed with Omega-3 polyunsaturated fatty acids. These fats are categorized as essential and play a vital role in how cell membranes function and provide health benefits for the heart, brain, and eyes. These are the same fats that fish contain, and eggs are the second-best alternative for men who aren’t fond of the way fish tastes. 

Berries (Blueberry, Strawberry, Raspberry)

Berries are the very definition of what it means to be a superfood. Every one of them can do wonders for your health. They are rich with antioxidants, the anti-aging staples. For men, especially, the three types of berries worth mentioning are blueberries, strawberries, and raspberries.

• Blueberries. Blueberries come loaded with vitamin C and vitamin K, a vitamin beneficial for preventing blood clots. What makes the blueberry stand out for men is explicitly its ability to deal with erectile dysfunction, a condition that half of all men will probably experience at some point in their lives. Multiple studies indicate that men who frequently consume flavonoid-rich foods like blueberries are less prone to erection problems.
• Strawberries. One of the highest vitamin C fruits known, we have the strawberry. This amazing vitamin can provide you with an indirect benefit to your sex life. Many studies have shown that vitamin C can protect men from prostate cancer when ingested through a natural source and not as a supplement.
• Raspberries. These berries are low in calories but abnormally high in vitamins, minerals, fiber, and antioxidants. Apart from their superior anti-aging properties, they also help prevent obesity, arthritis, cancer, and diabetes in men. Raspberries are very easy to include in your diet and make a delicious addition to your dinner, lunch, breakfast, and as either a snack or dessert.

Whole Grains

Nearly every man manages to achieve their recommended daily dose of carbohydrates, but usually, it’s the wrong kind of carbs. To make sure you get all the essential carbs, you need to have a diet rich in whole grains. They can provide you with fiber, minerals, vitamins, all of which are key ingredients in building muscles, keeping waistlines small, and improving heart health.

When choosing grains, you can always opt for whole-grain pasta or quinoa. Both are trendy grains rich in lutein, which is great for men because of its benefits for prostate health. Barley and oatmeal are also excellent choices because of their richness in soluble fiber and their high vitamin B content. These nutrients can further improve your prostate health and help you lower your LDL or so-called bad cholesterol. 

We recommend getting 10 to 25 grams of soluble fiber each day from whole-grains. To avoid any digestive problems, remember to stay hydrated and increase your fiber intake gradually. 

Fish

No diet would be complete without the addition of fish. They are both healthy and rich in omega-3 fatty acids. Apart from omega-3, fish comes loaded with nutrients vital for healthy aging, such as iodine, selenium, zinc, and high-quality proteins. Fish are also rich in vitamins B12 and D, huge contributors to brain and bone health improvement, respectively.

Omega-3 fatty acids are the best kind of fats. They significantly lower your risk of heart disease, dementia, arthritis, and dementia. Your body isn’t capable of naturally making them, which is why it’s so critical to include them through another source. Luckily for us, fish have more than enough to spare.

Sure, there are other ways to get omega-3 fats into your diet, but fish is always the safest bet where men are concerned. Plant-based sources, such as flaxseed oils and canola, while rich in omega-3 fats, have studies linking them to elevated prostate cancer risk. Stick to fish, and never worry about things like that again.

However, something you do need to worry about is the amount of tuna, marlin, or sailfish you consume. These specific fish are high in mercury, which can be quite toxic for the human body when consumed in high amounts.

Avocado

Before we talk about all the benefits the avocado has to offer, we feel like it’s very fitting to our discussion to mention how the avocado got its name in the first place. The word “ahukatl” has an Aztec origin, and it literally means testicle. Maybe that’s where the fruit gets its reputation as an effective aphrodisiac. Whether these things are somehow connected or not, avocados play a vital part in any healthy and physically active man’s diet.

Much similar to the nuts we mentioned earlier, avocados are high in fats. And yes, this is the right type of fat we’re talking about here. Avocados raise the good kind of cholesterol (HDL) while reducing the bad one (LDL). They also contain their fair share of antioxidants, which we already know help minimize cell damage.  

Remember, avocados have quite a high-calorie count, so overeating them will do you more harm than good in the long run.