Strong food. What products should men choose, and which ones should be avoided? | Men’s health | Health

The nutrition system is extremely important for the health of men. The most common diet for men associated with such brutal products as meat, eggs, pickles, smoked meats and others. But how useful and useful they are and how often you can eat them, told nutritionist-nutritionist Irina Mansurova.


One of the most important components of a man’s diet. At the same time, it is not the most unambiguous. For example, beef is considered the best food that affects the sexual viability of a man. Such meat has high nutritional qualities, is considered high-calorie and is easily absorbed by the body.

Beef contains 12% fat, a quarter of the protein, and creatine – all of which are required for muscle. In addition, there is a lot of iron in such meat, which provides cells with oxygen. Zinc and amino acids have a positive effect on the production of male hormones.

Lean meat options – rabbit, chicken, turkey and others – are responsible for increasing the main hormone testosterone, increase the overall endurance of the body. In such varieties of meat there is zinc, the lack of which can cause heart failure.

Particular attention should be paid to pork and products from it. Pork fat is a consequence of the accumulation of pig estrogens, and they directly affect the health of a man, worsening the hormonal background. In addition, fat is additional calories, in the diet of a man should be no more than 50 grams of fat per day. It is important to remember that pork fat is difficult to digest, the body spends glucose on its processing, which is required for the full functioning of the brain. And, of course, you can not combine fat with alcohol, as this immediately hits the liver.

Processed meat – sausages, sausages and other options – should be excluded. After all, they contain many components that are harmful to health.

Men should eat red meat no more than 3 times a week, or less often, which will reduce the risk of cancer.

Seeds and nuts

Pumpkin seeds contain a lot of zinc, which, as already mentioned, is extremely beneficial for men.

Brazil nuts contain selenium, which is indispensable in the production of testosterone, and pine nuts also have a separate benefit. It’s best to make a mix of different varieties and either add it to a meal like porridge or muesli, or use it as a snack throughout the day. Nuts are considered a potency stimulant and also support the nervous system. Ideally, a man should consume 25-30 grams of nuts per day in his diet.

Vegetables, fruits, berries

A berry like cherry will help men cope with muscle pain after an intense workout – it has special substances for this.

The composition of the pomegranate contains vitamin B1 (aka thiamine), manganese in large quantities, selenium, tryptophan, protein and magnesium. Such a fruit increases male strength, is useful for the functioning of the prostate gland, it is even called a prophylactic against adenoma and prostate cancer.

Tomatoes, due to the content of lycopene, also protect one of the key male glands from severe pathologies. It is appropriate to include them in the diet all year round.

It is worth adding to the diet of men and red grapes.

Don’t ignore the greens. Parsley, lettuce, dill and celery replenish folic acid, an important element for the healthy functioning of the nervous system.

Today, men often underestimate such a product as turnips – and completely in vain. After all, the root crop serves as a source of iodine, calcium, copper. You can use turnips in different forms – boil, bake, add raw to salads.

Cabbage should occupy a special place in the diet of a man. Krasnokachannaya prevents sclerosis of cerebral vessels. The white one contains substances that regulate the hormonal background of a man – they reduce the amount of estrogen (this female hormone in men becomes more with age) and increase the production of testosterone.

Ginger will also help diversify the diet, which increases resistance to infections, speeds up metabolism, and helps to activate the work of the intestines. The asparagine contained in it is useful for blood vessels.


Men should eat oily fish in their diet. It contains calcium, selenium, B vitamins, magnesium, omega-3 fatty acids and protein. It should be on the menu at least twice a week.

You can also supplement the diet with fish milk and caviar. Such by-products have a positive effect on the fertility of men. Caviar can be different – pike, salmon and other options.

What to be more careful with?

There are a number of products that should either be minimized or eliminated altogether.


Hot drinks lead to problems in all areas of life. Beer has a particularly negative effect on a man and his masculinity. After all, hops contain phytoestrogens – substances that interact with female sex hormones. It is they who are responsible for the appearance of a “beer” belly, female-type fat deposition, growth of the mammary glands, and even an increase in cholesterol levels.


Be careful with eggs. They contain such useful components as lutein, iron and vitamin E. But at the same time they are dangerous in terms of increasing cholesterol.


Men should minimize, and it is better to exclude legumes in their diet. For example, soy contains plant estrogens that worsen hormonal levels. Also, with its regular inclusion in the diet, gynecomastia can develop – the growth of the mammary glands. Products based on it are allowed to use no more than once a week.


Salt leads to fluid retention, causes swelling and disruption of the water-salt balance. It also influences the production of testosterone in excess.


You should also be careful with sweets. In the event that there is already a high level of sugar in the blood, testosterone will wait until the insulin “works out”. Fast carbohydrates – pastries, flour and others – provoke obesity. Adipose tissue leads to the transformation of testosterone into estrogen.


A popular supplement that goes both into food and tea is contraindicated for men. It is hormonal and rich in phytoestrogens, which is why it is also called female weed.


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