From sunny days to idyllic beach getaways, summer is the right time to take things slow and enjoy the outdoors before the cold temperature comes in. Unfortunately, for many, summer is also the time when we eat a lot of unhealthy foods like sugary carnival treats, cocktails, deep-fried seafood- ultimately making bloated and stuffed. But don’t worry. We are here to help you. With all fresh veggies and fruits reaching its ripeness during the summer, it is not difficult to swap out those fattening food items for healthy ones that are just as tasty. To get beach-ready by summer, here are the best summer foods for males. Food experts weigh in on top summer superfoods for men. From mangoes to pineapples, these picks provide numerous health benefits.
Why males need different nutrients
Males and females do not have the same needs for nutrients. Men are typically taller and have generally more muscles compared to women. In addition to protein and calories, they might need a large amount of other essential nutrients like zinc, Vitamin K, magnesium, Vitamin C, and many more. Here is a list of best summer foods for males.
Best Summer Foods for Males
- Mango- This fruit is available throughout the year. It is a satisfying sweet treat packed with essential nutrients, including 100 per cent of your Vitamin C per cup. Mangoes are also a good source of dietary fibre, an essential nutrient that promotes gut health that most of the men lack. You can add mango to your diet by having it in the form of a smoothie, coleslaw or mango oatmeal.
- Avocado- Avocado is one of the best summer foods for males. Doctors say that men have a higher chance of developing colorectal cancer than women. Avocado consists of a huge dose of fiber. Several studies have proved that fiber is good for reducing the risk of colorectal cancer and obesity. Avocado has other benefits too. It has been labeled as “happy fruit.” It helps in enhancing the mood and at the same time reduces depression too. Include avocado in your diet as an avocado smoothie, avocado chocolate brownies, or avocado slaw.
- Watermelon- As far as summer superfoods are concerned, watermelon is one of the most popular superfoods for men. Watermelon consists of the powerful antioxidant lycopene, which helps in reducing the risk of prostate cancer in men. It is also a powerhouse of potassium, a vital mineral that helps in lowering high blood pressure. There are many males who lack potassium. High blood pressure is one of the top causes of stroke in men.
- Cherries- It is food to eat during the summer. Cherries are known for their immense health benefits. These summer superfoods do much more than simply satisfying your sweet tooth. This fruit is filled with resveratrol, an essential antioxidant that includes body-changing powers. Scientists at Washington State University, Pullman found that when mice were given high doses of resveratrol, they were able to transform the excess white fat on their bodies to brown fat, which can in turn increase metabolism and help you to burn calories. Researchers at the University of Georgia, Athens, found that the supplementation of resveratrol also helped in reducing weight.
- Spinach- This is a green veggie filled with essential nutrients that are beneficial for men. It is a powerhouse of nutrients like calcium, potassium, Vitamin C, and iron. It is beneficial for muscles and bones. This green leaf boasts manganese, which can assist in regulating the level of blood sugar.
- Oregano- Herbs can also be superfoods! Oregano is not only used for adding a burst of flavor, but it boosts health also. The anti-inflammatory and antibacterial properties of oregano prove to be beneficial for males. It also consists of carvacrol, a potent phenol that can help treat cancer. You can add oregano to your salad dressing or sprinkle it over fish, chicken, or salad. Also, you can add it to tacos, pizza, and flatbread bites.
- Cucumbers- These are one of the best summer foods for males that keep them cool. Cucumbers are super hydrating and low in calories. They are loaded with inflammation-fighting antioxidants, and can also reduce the risk of hypertension. Several studies conducted in Indonesia found that women who had cucumber juice experienced a significant reduction in blood pressure, suggesting this tasty vegetable can help you to live longer.
- Almonds- These are loaded with healthy fats along with fiber, Vitamin E, and protein. Almonds are beneficial for your digestive system, heart, and also skin. Some men avoid almonds as they think that they will increase the calorie count. However, this is a misconception. Researchers have found that males who added 2 ounces of almonds in their diet on a regular basis had experienced several health benefits. As nuts are such hard food, it seems that a significant amount of their calories are never absorbed into our bodies. To include almonds into our diet, try to carry a bag of dry-roasted almonds in your desk while working or have it in the form of a snack. You can even add almond butter into smoothies or use it instead of peanut butter on sandwiches.
- Dark chocolate- All of you will be surprised to know that dark chocolate is a superfood. It is not only a delicious treat but consists of beneficial nutrients like flavanols. This nutrient helps in lowering the blood pressure and enhances the flow of blood to the heart and brain.
- Beans- Discussions around food often tend to stick to fats, antioxidants, and carbs. We forget to pay attention to proteins. Proteins are present in every cell of our body. Most of the proteins in our bodies are present in our muscles, cartilages, skin, and bones. Rajma or beans are one of the healthiest forms of plant proteins. They contain about 8 to 9 essential amino acids.
Insoluble and soluble fibers present in beans safeguard us against cardiovascular diseases and diabetes. Its low glycaemic index avoids sugar levels from increasing rapidly after having a meal. Proteins are good for hair and skin also. Other essential nutrients like Magnesium, Thiamine, and Folate present in beans helps in maintaining a healthy immune system, boosts one’s energy levels, avoid premature aging, canker sores, fights anemia, etc.
- Ceviche- Ceviche is a great option for those hot nights during the summer when you want a fast and easy meal but are trying to avoid the takeout menus inside your kitchen drawer. Mixing citrus with omega-3 rich fish helps you to feel full and at the same time, it is good for fighting against inflammation and decreasing the risk of heart disease. It is low in calories and is one of the best foods to satisfy hunger pangs without putting on weight. Several studies suggest that spicy peppers mixed with lemon juice which is used to add flavor to different Latin American dishes can help you to reduce weight. Research published in the British Journal of Nutrition says that capsaicin, an essential compound responsible for the spicy taste in chili peppers, helps overweight people lose fat fast.
With the help of these summer foods, men can not only keep themselves cool during the scorching summer, but it also proves to be healthy.