15 Powerhouse Foods Men Should Eat Every Day
Does your diet already include a good mix of healthy foods? If you are looking to add even more nutrient-dense, muscle-building, disease-fighting foods to your diet, we’ve got you covered.
Here is our list of the top 15 superfoods men should eat every day. These nutrient-packed foods help address the common and unique health issues males face and are easy to incorporate into your daily diet.
Many men get the majority of their protein from meats that are high in saturated fats, such as sausage, bacon, steak, and burgers. Saturated fats have been linked to increased inflammation and heart disease.
Enter the tiny but mighty sardine to the rescue. These small fish are easy on the wallet, readily available, and brimming with nutrition.
With anti-inflammatory omega-3 fats, protein, minerals, and vitamins, few foods are more nutritious than sardines. As a bonus, sardines are low in toxins compared to larger fish.
Easy ways to eat more sardines include:
- Eat them straight out of the can along with your favorite crackers
- Add a few sardines to tomato sauce
- Add a few sardines to your scrambled eggs
Are you one of the 9 out of 10 men not getting the recommended five servings of vegetables a day? Spinach is an easy way to fix that!
Leafy greens boast a wide array of vitamins, phytonutrients, and minerals. Spinach also offers natural precursors to nitric oxide, a compound that promotes healthy blood flow.
Easy ways to add more spinach to your diet:
- Throw a cup or two of spinach into your next protein shake or smoothie
- Toss a handful or two of spinach into pasta or soup immediately before serving
- Add a handful of spinach to an omelet toward the end of cooking
Think only women need to be concerned about osteoporosis? Men also need to pay attention to bone health and be sure to consume the recommended daily intake of calcium.
Yogurt — the unsweetened, unflavored kind — is a great way to do this. Along with calcium, yogurt offers probiotics, Vitamin D3, and high-quality protein.
Easy ways to include more yogurt in your diet include:
- Enjoy a container as an afternoon snack
- Top plain yogurt with fresh or frozen berries, chia seeds, or nuts
- Add a scoop to your morning smoothie or protein shake
Almonds provide an excellent source of magnesium, making them a perfect snack for men to keep on hand. Preliminary research suggests that adequate magnesium levels may have a positive impact on testosterone levels.
Magnesium also helps maintain normal nerve and muscle function supports cells in making energy and supports heart health. Almonds are also rich in vitamin E, fiber, unsaturated fats, and plant-based protein.
Here are some easy ways to add more almonds to your diet:
- Keep a bag of homemade trail mix on hand featuring almonds, raisins, dark chocolate chips, and other nutrient-rich nuts such as walnuts
- Grab a handful of almonds rather than buying a snack from the vending machine
- Use almond butter on sandwiches or as a dip
- Add a spoonful of almond butter to your protein shake or smoothie
Love carbs? Good news — it’s time to fill up on potatoes! Along with good-for-you complex carbohydrates, potatoes offer vitamin C, fiber to support digestion, and more potassium than a banana.
Here are some delicious, easy ways to add more potatoes to your diet:
- Make sweet potato shepherd’s pie
- Use an air fryer to make potatoes into delicious, healthy potato wedges using sea salt and olive oil
- Bake a potato and serve with sour cream and broccoli
- Add a scoop of baked potato to your morning smoothie or protein shake for an easy hit of complex carbs
Including any berry as a regular part of your diet is a great way to fuel your body with antioxidants, fiber, vitamins, minerals, and phytonutrients. Try adding a handful of berries (fresh or frozen) to your daily smoothie, grab a handful or two as a snack, or make your ice cream by combining frozen berries with unsweetened plain yogurt.
Looking for one of the best foods to support a healthy heart? With 75% of their fat content as the unsaturated kind, avocados are a key food for promoting heart health.
Along with fiber and unsaturated fats, avocados are packed with potassium (also great for the heart!), vitamins, and minerals.
To work avocados into your daily diet, try these tips:
- Add a few scoops of avocado to your smoothie
- Make homemade guacamole
- Top fajitas, rice bowls, or tacos with avocado
- Experiment by replacing saturated fats when baking with avocado (use a 1:1 ratio in pancakes, cookies, and muffins)
8. One Glass of Red Wine
Red wine can help support brain health. The catch? Stick to only one glass (5 ounces). With its rich source of polyphenols, wine has been shown to provide a variety of health benefits when consumed in moderation.
If you don’t enjoy drinking red wine but still want to add a few ounces to your daily diet, try reducing red wine, olive oil, herbs, and balsamic vinegar in a pan to use as a healthy sauce to pour over tofu or fish.
9. Whole Grains (Especially Quinoa)
A higher intake of red meat, which is more common in men than women, is a risk factor for a variety of health issues. Eating several daily servings of high-quality whole grains such as quinoa is a great way to help support your overall health.
Quinoa may take some practice to learn to pronounce, but its light flavor and fluffy texture are easy to love. It also boasts the highest protein content of whole grains and offers heart-healthy unsaturated fats, B vitamins, and fiber.
Need some ideas on how to add more quinoa or other healthy whole grains to your daily diet?
- Use quinoa or brown rice in burrito bowls
- Use wild rice, quinoa, or cooked wheat berries in place of croutons on top of salads
- Serve grilled veggies over a bed of quinoa
Along with enjoying watermelon fresh, try adding it to smoothies, blending it into a juice, adding it to a fruit salad, or making ice pops with it.
11. Turkey Breast
Need a hit of high-quality protein? Turkey breast is hard to beat. Along with seven grams of protein per ounce, turkey is also high in zinc, selenium, and B vitamins.
Turkey is also rich in amino acids and has little to no saturated fat. Plus, it’s delicious and easy to incorporate into a variety of meals throughout the week. Think sandwiches, soups and stews, turkey wraps, and turkey pot pie.
12. Olive Oil
Olive oil is rich in monounsaturated fats, making it an ideal food for supporting a healthy heart. Olive oil also has potent anti-inflammatory properties. Try cooking with it or using it in homemade salad dressing.
13. Green Tea
Green tea is notorious for its potential health benefits. Whether you enjoy it hot or cold, the phenolic acids, flavanols, flavandiols, and flavonoids in green tea can provide a variety of health benefits, along with a natural energy boost.
14. Black Beans
Want to tap into the power of plants? Then try adding some black beans to your diet. With a sky-high fiber content, complex carbohydrates, and plant-based protein, black beans are one of the best foods to keep you fuller, longer. They are also free of saturated fats, making them an ideal way to support a healthy heart.
Eggs (yes, including the yolk) are a true, often overlooked superfood. After being disgraced for many years, eggs are finally getting the recognition they deserve as an absolute nutritional powerhouse.
One whole egg boasts choline (important for memory), protein, vitamin D3, B vitamins, and so much more. Plus, they are versatile, affordable, and readily available. Eat them scrambled, boiled, or as part of a veggie-packed omelet.
What Are Your Favorite Superfoods To Eat Every Day?
Do you already consume some of these superfoods for men daily? Are there any we missed? Be sure to let us know in the comments.
For more articles on eating healthy, everything you need to know about intermittent fasting, and easy, healthy recipe ideas, check out our blog.