24 Hour
Testosterone
Transformation
Plan
By Sports Nutritionists
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Notice
The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.
Introduction –
Why We Decided
To Write This Book
With so much misinformation going around the internet, popular magazines and infomercials telling blatant lies about testosterone, we finally came to the conclusion that something had to be done.
The information online is not only a lie, but it is robbing you from the energy, vitality, confidence, muscles, strength and respect you deserve as a man. We knew we had to use our experience to help change this awful trend. Combined, we have been in the fitness industry for over 35 years and have seen just about everything you can think of. We have seen dangerous steroid usage, progesterone creams, gels, patches, injections and even insane diets- all these promising a boost in testosterone levels. We realized that not too many people know that there is a safer and more effective way to do this- all simply by making a shift in the foods we eat.
This book is dedicated to those who are looking to find a safe alternative to boosting T-Levels. Here, you are going to discover our 24 hour testosterone transformation plan that will enable you to elevate your energy, confidence and vitality. You will also learn about Andropause and what to do once your body begins to experience this sudden change in life.
You will also learn of some foods that you MUST AVOID at all costs, as they actually lower your testosterone and increase estrogen levels, which is the exact opposite of what we want to accomplish.
We will also explain how to determine optimal testosterone levels and what ranges are considered to be normal, given your age.
What Is Testosterone?
Testosterone is first and foremost a male sex hormone, although women’s bodies also produce it in smaller quantities. In addition to being a hormone, testosterone is similar to an anabolic steroid. Your testes produce most of the testosterone in your body, but your adrenal glands are also responsible for generating smaller amounts. Because of the steroid-like characteristics of testosterone, your body began
developing differently from a woman’s body when you hit puberty.
Testosterone helps to shape your primary and secondary sexual characteristics, such as giving you a deeper voice, facial and body hair and the development of your sex organs. Below are some points to describe a male’s testosterone levels at different stages of life.
• As a pre-teen boy, you had the lowest level of testosterone.
• As you reach your teen years, your T-levels begin to rise slowly. Normal
production levels for a mature man are typically up to 300 to 1,000 nanograms per deciliter. Per day, you should produce 5 to 10 milligrams.
• At about the age of 40, your T-levels will start to slowly going back down, causing the beginning of hair loss and a decrease in sex drive. You should expect a one percent drop in your T-levels per year, after the age of 40. The only reason for this is hypogonadism, a condition that negatively affects your body’s ability to generate testosterone.
Now that we’ve discussed what testosterone is, let’s go in to how to check your levels.
How To Test
Your Testosterone Levels
There are 2 main ways to check your testosterone levels and we are detailing each below.
Blood Work
If your doctor believes you should have your testosterone levels tested, he’ll order one or more blood tests, including a total testosterone level or a free testosterone level. The lab where you had your blood drawn will send a printed report back to your doctor. Another test your doctor may order is a checking of your adrenal hormones so he can determine whether those levels are normal. Different testing labs rely on different hormone references ranges, so don’t expect to find an industry standard for “normal testosterone levels.”
Saliva Testing
An alternative method to blood tests is to test your saliva. This is believed to be a more accurate method, simply because it measures only the amount of free testosterone–that testosterone that is not bound to SHBG or the sex hormone
binding globulin. Unbound testosterone is immediately available for use in your body. Look at your body and compare it to a woman’s body. Yours should have more lean body tissue and a smaller amount of beneficial fat that is well distributed. Where a woman has natural curves composed by a slightly higher percentage of body fat, the testosterone your body makes means won’t allow the existence of the same curves. Testosterone is also responsible for: your healthy immune system, bone formation, energy and libido–I in other words- your sex drive.
You need the testosterone that your body produces so you can build lean, healthy muscle and have good overall health. Having the correct T-levels in your body helps
you to maintain not only good health, but your musculature and all of your male sex characteristics.
You have a substance in your body called aromatase; it works to increase the level of estrogen (female sex hormone) in your body. The estrogen tells your brain to decrease your T-level. It also increases your SHBG level. The higher SHBG binds to the decreased level of testosterone in your body–and the cycle continues. Your sex drive drops even lower and your sex characteristics that mark you as a man become less evident. Your immune system becomes weaker.
Now, you see why it’s so important to have the most optimal level of testosterone in your body. The right diet and testosterone-boosting supplements can help your body to drive down its production of aromatase. Ask your doctor about the possibility of taking natural supplements such as Avena Sativa, Nettle and Pygeum. These
may help your body to block the negative effects of SHBG. Ask your physician about taking zinc and chrysin, because these may help your body to inhibit aromatase production.
These supplements should be considered nothing more than what they are- adjuvant substances. Don’t rely on them entirely, when beneficial health practices can benefit your overall health and your testosterone levels. If you need additional help, these supplements can provide that.
Now it is time to explain what the cousin of Menopause is and how it affects your body as you begin to age.
Andropause:
The Cousin Of Menopause
Andropause is, in some ways, the equivalent of female menopause. Where a menopausal woman’s reproductive system shuts down, yours just slows down. When you pass your 30th birthday, you begin experiencing a decline in your
testosterone levels of about 2 percent per year. You won’t feel this right away. Once that drop off has reached a certain level, then you’ll start feeling your andropausal symptoms.
Andropause is different for every man. You’ll begin noticing the effects either later or earlier than your neighbor, brother or coworker. The emotional and/or cognitive effects (symptoms) are:
• Mood swings
• A general loss in wellbeing • Irritability
• Loss of cognitive skills and/or memory.
These are only some of the effects of Andropause that you may begin to notice. Some of these can be attributed to a lower T-level, especially the buildup of fat around your abdominal area and pectorals. Reduced strength and lean muscle mass can also be connected to lower testosterone.
Physically, you may experience some or all of these effects: • Less muscle mass and strength
• Less endurance and drive
• More body fat, over your pectoral muscles and around your middle • Less bone mass
• Lower sex drive
If you’re worried that you’re suffering from low testosterone (Low T), your doctor can run some tests to rule this out or confirm a diagnosis. It’s natural, as you get older, for your testosterone levels to go down, but if they fall below approximately 300 nanograms per deciliter that is too low. It is caused by some kind of problem either in your testes or in your brain.
If your pituitary gland or hypothalamus has developed some kind of communication problem, and your body doesn’t produce enough testosterone because your brain is, for some reason, saying it is producing too much. If the problem has developed inside your testicles, this is called “primary hypogonadism.” Fortunately, you don’t have to suffer. Your doctor can prescribe one of several treatments to bring your testosterone back to normal levels. First, however, he may suggest that you try changing your diet and eating several different foods that are actually testosterone-friendly.
A medical expert will also suggest that you make some changes in your life that could benefit your testosterone levels and increase your overall wellbeing. Some of these include reducing your stress levels, getting enough sleep, exercising more and drinking less. You can still drink, but you’ll need to keep it in moderation. You should also avoid illicit drugs, which are unhealthy for every system of your body, including your reproductive system.
Your doctor will also recommend that, if you’re overweight, you start a healthy diet and exercise regimen so you can lose excess body fat from all over your body, but especially from around your middle.
The fat around your middle affects your body’s aromatase levels. This affects your level of estrogen and SHBG levels. When you begin working out, you should include strength training work–lifting weights. As you do so, your body begins to boost its T-levels on its own.
One thing about working out and getting sleep is that too much of one and not enough of the other will have a bad effect on your testosterone levels. Believing that, if you over train, you’ll increase your testosterone levels, which is a clear mistake. Getting too little sleep depresses your T-level as well. Your body is actually repairing itself while you sleep, so find a healthy sleeping schedule and stick to it.
So now that we have discussed what Andropause is and how it affects your body, it is time to review the pros and cons of testosterone boosting supplements.
Reviews Of Testosterone
Boosting Alternatives
Pros and Cons
Illegal Steroids
Pros: Other than the fact that you may gain muscle very fast in a short amount of time, there are no other pros to this, due to the fact that they are illegal and can cause severe health side effects.
Cons: Steroids you bought “on the street” are dangerous. If you take them without your doctor’s supervision, you run the risk of
developing one of several health issues. You won’t realize that you’re becoming dependent upon your illegal steroids. When you can’t get them from your usual source, you get them from a different source. To hide the fact that you’re using an illegal substance, you administer them to yourself.
While the bottle or vial may say that the substance is a pure anabolic steroid, there’s no way you can actually verify this for yourself. When you inject that “steroid” into your body, you could actually be injecting a deadly poison or something that’s contaminated with a pathogen. Here’s just a short list of the side effects of steroid abuse:
• Blood-borne diseases such as HIV and AIDS • Fluid retention
• Thinning hair or hair loss • Mood swings
• Infections
Hormone Replacement Therapy (HRT)
Pros: When carried out under appropriate medical supervision, after receiving a
definitive diagnosis of low testosterone, HRT can reverse a low testosterone level and its effects on your overall health. Before your doctor decides to prescribe HRT, he’ll rule out other illnesses as the cause of your health problems, such as diabetes, other prescriptions you’re taking or high blood pressure.
However it is administered (via trans-dermal skin patches, gels, creams, injection, orally or as a tablet that adheres to your gums), HRT will address the following symptoms:
• Decreased sex drive • Lowered bone density • Decreased muscle mass • Irritability
• Decreased strength.
While you are on HRT, your doctor will monitor you closely for potential adverse reactions or side effects.
Cons: While testosterone replacement therapy can help men whose testosterone levels are too low, the long-term effects of this therapy aren’t yet known. Doctors who administer this therapy do so with the aim of reducing several health risks, such as heart disease, high cholesterol, high blood pressure and metabolic syndrome. Until results are fully researched, researchers won’t know if the benefits outweigh the risks. Creams
Pros: Hormone creams such as progesterone can help your body to oppose the effects of too much estrogen in your system. If your body has been producing too much SHBG, a hormone cream can help to reverse the effects on your testosterone level. Another beneficial effect of hormone creams is the fact that they influence your body’s levels of insulin. More clinical research is needed, however. To date,
transdermal application of progesterone did not have any significant effects on insulin levels or function.
Cons: You should use prescribed hormone creams with caution as they can act like a sedative, causing sleepiness or grogginess. Side effects from the use of synthetic progesterone (progestin or progesterone acetate) have been noted.
Gels
Pros: These fall into the transdermal application method. Like progesterone creams, an androgen gel can reverse the symptoms of low testosterone. The effects are the same as with HRT as they increase muscle mass, sex drive, bone density, strength and they help to improve moods.
Cons: While a testosterone gel can help increase your body’s natural levels of
testosterone, you should look out for side effects that can affect several areas of your health. These include:
• Interaction with blood thinners • Interaction with injectable insulin • Interaction with oxyphenbutazone
• Interaction with corticosteroids–if you take these for a medical condition, this could potentially be dangerous.
Patches
Pros: These are the transdermal patches that have the testosterone hormone embedded in the adhesive side of the patch. Once the patch is applied to your skin, the hormone slowly enters your system through your skin’s pores, helping to reverse your low testosterone symptoms.
Cons: Before you start using testosterone patches to supplement the T-levels in your body, you need to know how it could affect health conditions or medications you are taking.
The patch could interact badly with any nonprescription or prescription medication, dietary supplement or herbal preparation you may be taking. If you suffer from any allergies to medications, food or other substances, your doctor needs to take this into account.
If you suffer from an enlarged prostate, liver disease, obesity, diabetes, kidney disease or if you have high blood calcium levels, you and your doctor need to discuss all of these in connection with the patch.
Any heart or pulmonary condition puts you at risk of side effects from the patch. These include angina, heart disease, heart failure, coronary artery disease, high cholesterol, swelling, sleep apnea or lung disease.
If your partner is pregnant, planning to become pregnant or breast-feeding, your doctor should know this.
This list of medications below may interact negatively with the patch: Anticoagulants
Insulin
Oral hypoglycemic preparations Carbamazepine Prednisone Oxyphenbutazone Macrolide immunosuppressants Propranolol. Pro-hormones
this testosterone boosting alternative. Because you have to go off-cycle, any muscle and strength gains you have while taking the pro-hormones, you will lose.
Cons: For these to work, you have to include cycle support and post-cycle therapy. They are toxic to your liver. When you go in for blood tests after using pro-hormones, your lipid panel will be messed up. They raise your LDL levels, blood pressure, and can cause dizziness and headaches. These are not a good idea in any way.
Testosterone Supplements
Pros: When used under strict medical supervision, testosterone supplements can help to reverse hypogonadism. The treatment with these supplements is called testosterone replacement therapy. The health supplements are administered as the above-mentioned forms (gels, patches, creams).
Now that we have mentioned some pros about testosterone boosting alternatives, it is time to discuss some cons.
Cons: These won’t be administered for testosterone levels that go down as a result of the aging process. Instead, your doctor will discuss your T-levels and any possible causes of a decrease. These causes could include depression, medications and their side effects, drinking too much alcohol and thyroid problems.
Some testosterone
supplements are too strong and may shut down your body’s natural ability to produce testosterone after using it for long periods of time. This occurs because your body will not know how much it needs to produce naturally on its own given the external substance it has
been relying on. Also, your estrogen levels will increase making it harder for you to make muscle gains.
If you do want a natural supplement look for one that supports your natural production and NOT one that replaces it. A great example of a testosterone booster that is all-natural and does NOT shut down your natural testosterone production would be T-Drive.
Some of the side effects of using the WRONG testosterone supplement that affects your ability to naturally produce testosterone includes:
• Your body makes too many blood cells, increasing your risk of heart disease • Sleep apnea
• Enlarged breasts • Skin reactions or acne
• Benign prostatic hyperplasia, a non-cancerous growth of your prostate • Testicle atrophy or shrinkage
• Lowered sperm production
So now that we have discussed the pros and cons of testosterone boosting
alternatives, it is time to discuss some foods that must be avoided like the plague, when attempting to elevate testosterone levels.
Limit Estrogen Increasing Foods
Estrogen is the female sex hormone, which plays a role in the development of female sex characteristics. You also have a small amount of estrogen in your body. If you think this is weird, relax. You need to have that small amount in your body so it’ll function correctly. If you didn’t have it, you’d be at risk of developing osteoporosis or thinning bones.
What you need to guard against, though, is too much estrogen in your system. If your level of estrogen goes too high, your health will be affected. Too much estrogen can cause you to gain fat easier and decrease your sex drive as a man.
Below are some foods that can increase your levels of estrogen and you should try to limit eating them all the time:
• Soybean products such as soy milk and tofu
• Licorice • Clover • Papaya • Parsley • Dates • Pomegranates • Wheat • Oats • Hops • Yams • Barley • Potatoes
Foods with soy in them tend to increase your estrogen level. This includes soy milk, tofu–anything with soy in it. After eating the foods on the above list, your estrogen level may increase and your testosterone levels will stay the same or possibly go down. Not good.
Now that we have discussed some foods to avoid when trying to boost testosterone levels, let’s take a look at some foods that boost T-levels!
Foods That Increase
Your Testosterone
You should concentrate on buying certain foods that will naturally increase your testosterone levels. These come from every level of the food pyramid (including saturated fats), except for sweets and any sugar-based products. If your doctor has told you that your T-level is too low, try to reverse this through a testosterone-healthy diet before you turn to other forms of treatment.
Focusing on foods that are specifically testosterone-healthy is the best first step you could try.
Besides, by doing so, you’re benefiting your health in other areas such as weight loss, and boosting muscle mass.
Beans – Try consuming more of these: kidney beans, black beans, navy beans, lima beans, baked beans and pinto beans. All are high in fiber, zinc and protein, which makes them perfect for boosting your testosterone levels, without having to rely on medical treatments. In fact, it’s important for you to have an adequate intake of zinc so that the testosterone your body produces won’t be changed into estrogen.
A study performed on male rats says that zinc could also help your body convert estrogen into testosterone. Remember, you only need small amounts of estrogen for your health. In fact, zinc may help you increase sperm production. If you’re planning on starting a family, this is an important consideration.
Foods High in Vitamin A - Foods that have high levels of vitamin A help your body to produce more testosterone. A study published by the Clinical Endocrinology Journal showed that boys suffering delayed puberty showed increased testosterone levels after being given foods high in vitamin A, as well as supplements. A six-month study, conducted by the Kaplan Medical Center in Israel showed that cantaloupe, squash, carrots, eggs and sweet potatoes, which are all high in vitamin A, helped teen boys subjects to catch up to other boys their age.
Vitamin D Rich Foods – Milk, salmon and mushrooms are all high in vitamin D. In another study, the Medical University Graz in Austria gave these foods to study subjects. The study, published in Clinical Endocrinology in August, 2010, showed that the subjects, who had high blood levels of vitamin D, also had correspondingly high levels of testosterone.
Berries – Raspberries, blackberries, strawberries and blueberries should be part of your diet. All of them have antioxidants, which are important,
especially for older men. In this particular population, berries are especially
important. Older men are more likely to have accumulated damage to endothelial tissues and mitochondria from the free radicals they have been exposed to.
The free radicals may be connected to sexual dysfunction and low testosterone levels. The antioxidants help older men just as much as they help younger men by fighting oxidative damage.
If you’re a younger man, it’s important to start eating berries earl, so you can avoid free radical damage. You’ll keep your testosterone levels high by doing so. Buy several packages of berries and, every chance you get, eat them simple or in combination with other foods. Add them into your smoothies, wash them and take several varieties to work for snacks and lunch and see your body benefit.
Cruciferous Vegetables – Your mom was right. These veggies are great for you, even if she didn’t know precisely why. Broccoli, cabbage, cauliflower and other cruciferous veggies have a chemical called 3, 3’-diindolylmethane or DIM. They also contain indole-3-carbinol or I3C, selenium and sulforaphane. What’s so special about these compounds? They are anti-estrogen compounds. The selenium helps to boost your body’s production of testosterone. Eat up! Before you load up your plate, add a lean steak to your veggies. Enjoy a healthy meal because, not only will your T-levels benefit, your weight and cholesterol levels will, too.
Olives and Avocados – Both of these foods are high in monounsaturated fatty acids or MUFAs. They help boost your level of testosterone. Don’t forget about nuts, like almonds, pecans and cashews. High-oleic versions of safflower and sunflower oil are testosterone-friendly as well. Add avocados to your salads or slice them, remove the pit and enjoy them as a mid-afternoon snack. Buy a bottle of extra-virgin olive oil and use it to make salad dressing and in your cooking. As you do, take care not to overheat the olive oil too much. Use this heart-healthy oil to cook lean beef, fish and poultry as well.
Poultry – Chicken and turkey are low in fat and loaded with protein. High protein content in your meat positively affects your ability to add muscle mass. It also impacts your levels of testosterone. Too much fat depresses your production of testosterone. Roasted and grilled turkey is the best. Avoid fried meats.
Meats and Saturated Fats – Foods that are high in saturated fats such as lean ground beef and steak can help boost testosterone levels. There has been a big myth that you should avoid saturated fats, but this is needed for hormonal production. Also, cholesterol is a precursor for
testosterone production so make sure to consume this in your daily diet. Consume the list of meats below to ensure your testosterone levels are optimal.
Quick Tip While Snacking
When you choose meals and snacks, avoid those high glycemic carbohydrates. These cause your energy to crash and they can have a bad effect on your testosterone
levels. Instead, focus on healthy MUFAs and PUFAs and high-protein foods. You’ll build muscle, boost your good cholesterol, reduce your bad cholesterol and increase your body’s production of testosterone.
Choose veggies and snacks so you can keep some control over your overall health and have a positive effect on your level of testosterone.
An Overview Of The
Super Foods You Can Eat To
Boost Your Testosterone Levels
Fruits
#1 Watermelon
Fruits have many benefits for the male health. Because they are loaded with vitamins and minerals, these benefits may also extend to reproductive and sexual health. Begin your fruit diet with watermelon, this tasty fruit is virtually fat-free.
Slice off a wedge and sink your teeth in as you learn more about this powerhouse fruit. Beginning with the vitamins, you’ll benefit from the high quantities of vitamins A and C, both of which strengthen your immune system and promote healthy cellular
growth. You’ll also get some of the B vitamins, such as thiamin, riboflavin, niacin, vitamin B6, foliate and pantothenic acid. You won’t find vitamin B12 here.
The minerals are also well-represented, including calcium, iron and magnesium. Don’t forget about phosphorus or potassium. There’s a small amount of zinc in that slice of watermelon. Copper, manganese and selenium are also in this fruit.
#2 Bananas
Bananas are both delicious and jam-packed with all kinds of nutritious benefits for you guys. Whether you slice them on top of your morning cereal, munch on one for a mid-morning pick-me-up or add them to your smoothies, you’re giving yourself lots of great health benefits.
Begin with the benefits you get from vitamins. You’ll get vitamins A and C, which give your body the ability to repair cells and fight cancer. You’ll get a small amount of vitamins E and K as well. Moving to the B vitamins, you’ll take in thiamin, riboflavin
and niacin. Take a look at the amounts of vitamin B6 and foliate that you’ll be
getting–41% and 11% respectively, which really boosts your body’s ability to maintain and build your DNA and resist illness. You’ll also be getting pantothenic acid in that banana.
The minerals in a banana include potassium, which protects your heart;
fructooligsaccharide, a pre-biotic that ferments in your digestive system. This enhances your body’s ability to absorb more calcium. Eat more bananas because they are great for your overall health.
#3 Raspberries
Start popping those sweet fruits in your mouth, because the benefits to your overall health and your reproductive health are huge for such a tiny fruit. A 1-cup serving has only 63 calories. You won’t have to worry about cholesterol, saturated fat or sodium. Instead, you’ll get this little powerhouse fruit’s vitamin goodness. Vitamins A and C are well-represented in raspberries. You’ll also get vitamins E and K. You’ll get nearly every B vitamin, including pantothenic acid. About the only B vitamin you won’t take in is vitamin B12. That 1-cup serving gives you calcium, iron, magnesium and phosphorus. You’ll also get potassium, zinc, copper and manganese, so add them to your morning cereal or pour a serving into a container and take them to work so you can snack on them. Don’t forget about the Omega-3 fatty acids in raspberries. This gives you a definite anti-inflammatory effect.
#4 Blueberries
Here’s another superfood. This little powerhouse fruit has benefits you may not have thought of. They contain antioxidants such as quercetin and anthocyanins. These help reduce inflammation and may even help to manage or prevent arthritis. If you don’t want to worry about age-related memory loss, the anthocyanins can help with this. Load up on your blueberries, either in your smoothies, for a snack or on your morning cereal.
Did you know that vitamin C is another antioxidant? This helps in joint flexibility and good collagen health. This little berry may also help reduce your risk of developing cataracts or macular degeneration in your later years. Vitamins E and K are also present in your serving of blueberries, along with just about every B vitamin. The only vitamin not in this little fruit is B12. When you eat blueberries, you also get calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese, so eat up! #5 Blackberries
Here’s another little, but powerful superfood. When you pop blackberries in your mouth, you’re getting much more than just that sweet taste. You’re getting the benefits of antioxidants, minerals and vitamins, not to mention polyphenols. A serving equals one cup, which gives you 62 calories, 8 grams of fiber, only 1 gram of fat, 2 grams of protein, and 15 grams of carbohydrates and just 1 milligram of sodium. You’ll take in vitamins A, C, E and K, all of which offer their benefits. Blackberries are loaded with the B vitamins, which help with mood regulation, boost your immune system and help to maintain your DNA. This tiny superfood is packed with calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium. You’ll get a whopping 47% of your daily value in manganese. The other benefits include
antioxidants such as anthocyanins and polyphenols, which help you to avoid cancer and heart disease. This fruit even helps you to improve your eyesight, so put them in your grocery cart every shopping trip.
#6 Cranberries
Let’s get past the idea that you can only get cranberries during the holidays, and then only in jellied form.
Cranberries are so much more than that. This little fruit qualifies as a superfood that you can–and should– eat year-round. You’ll get fiber, which promotes good colorectal health. You’ll get minerals, vitamins and antioxidants, which help protect your overall health, boost your immune system and help you fight the oxidative damage of free radicals. When it comes to ranking cranberries against other fruits and vegetables,
they rank second, ahead of cherries, raspberries, apples, red grapes, broccoli, spinach and strawberries.
Look at the vitamins. You’ll benefit from vitamins A, C, E and K. The B vitamins present in a serving of cranberries includes all except for vitamin B12. All of these vitamins help protect your immune system, boost your mood and help you fight chronic illnesses such as cancer.
Cranberries are loaded with minerals, such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.
#7 Gooseberries
Yes, the name is odd, but this little fruit definitely qualifies as a superfood. Your health will benefit from the fiber, high level of manganese and vitamins A and C.
You’ll get a little more than 6 grams of fiber, which helps promote good colorectal health, regulates bowel movements and
can help prevent colon cancer and hemorrhoids. When you eat sufficient fiber, you help reduce your risk of stroke, heart attacks, obesity and high blood pressure.
Eating one cup of fresh gooseberries gives you just over 0.2 milligrams of manganese, which is about 9% of your daily needed value. Manganese helps your body to absorb calcium, regulate blood sugar and additionally helps with energy metabolism.
Chow down on the gooseberries because you get 14% of your daily requirement of vitamin A, in the form of carotenoids. This form of the vitamin helps you avoid diabetes, heart disease and brain conditions like Alzheimer’s disease. You’ll also take in about 46% of your daily requirement of vitamin C, an antioxidant that prevents DNA and cellular tissue damage.
#8 Strawberries
Look at the shape of a strawberry. It’s shaped like the heart a child would draw, which should tell you that it is great for your heart health. This little fruit is so full of nutritious goodness that it belongs in the superfood category.
Beginning with the vitamins, you get a load of vitamin C–149% of your daily value. That’s more vitamin C than you’d get from one orange. The remaining vitamins (E, K and the B vitamins) are also present in a serving of strawberries. Look for calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium. These are all present in small percentages. You get 29% of your day’s value of manganese in a serving of strawberries, so eat up! Don’t forget about the polyphenols you’ll find in your strawberries. Whether they go in your smoothies, lunch or on top of your cereal, enjoy the sweet goodness of this power-packed fruit.
#9 Salmonberries
Salmonberries, also called akpiks, look like raspberries, except they are yellow-orange, not a deep pink-red. This is a type of seasonal fruit and the last of the
superfood fruits, which give you the benefits of vitamins, minerals and antioxidants. Beginning with the minerals, you’ll get about 110 milligrams of potassium, helping to lower your blood pressure. Other minerals are present–iron, magnesium, phosphorus, zinc and manganese, but not to the degree that potassium is. The vitamins you’ll benefit from include vitamins A, C, E, K and some of the B vitamins. Vitamins C and E give you antioxidant benefits, as well as strengthening bone and joint health. You’ll also be able to avoid macular degeneration in your later years, just by eating salmonberries now.
You get more than just vitamins and minerals in salmonberries. You’ll also get about 38 grams a day of fiber, which aids colorectal health and lowers your cholesterol. Grab a package of salmonberries and make them a regular part of your diet.
Meats
#1 Beef
Hankering for a steak? Go for it, because beef contains the recommended daily milligrams – 11 – that you should take in for good sexual functioning. Beef has gotten a bad rap that’s unjustified, when it comes to its reputation as “loaded with fat.” Did you know that about half the fat in beef is actually monounsaturated? It’s full of oleic acid, the same fat found in olive oil. Yes, beef has cholesterol, which helps to increase your level of testosterone. Order that steak medium-rare with your favorite vegetables and a salad. Beef is also full of the B vitamins and iron you need.
#2 Chicken
You don’t need to remove the skin from your whole broiler chickens any more, the skin seals in moisture during cooking so wait to remove it until you’re ready to serve. Guys, chicken is one of the best meats you can eat. Its nutrients, which include the B vitamins and vitamins A, E and K, along with choline and betaine, will work to boost your sexual health. You’ll benefit from all the B vitamins, except B6 and niacin. The higher percentages of protein
and zinc, along with the low amounts of fat, are especially good for your health. So, along with a salad and some other veggies, pile some baked or grilled chicken onto your plate! Eat up and enjoy, knowing you’re helping your health.
#3 Crab
Crab is loaded with all the vitamins and nutrients your body needs for good overall health, as well as for your reproductive health. Look for a small amount of vitamin A, as well as slightly higher amounts of vitamin C. You won’t find the same levels for vitamins D, E or K. In the B vitamins, your health will benefit from thiamin, riboflavin, niacin, B6, folate and pantothenic acid. Crab is particularly high in vitamin B12, which
aids in boosting your immune system. Crab is also an excellent source of protein and zinc, which, along with the lower fat content, really benefits your reproductive health and testosterone levels.
#4 Duck
This is great for men’s health. It’s high in vitamin C and loaded with niacin. When it comes to fat, it is low in mono- and polyunsaturated fats, and saturated fat levels are low as well. If you’re looking for meats with Omega-3 fatty acids, duck has this as well as Omega-6 fatty acids. Look for selenium, calcium, iron and a small amount of naturally occurring sodium in your serving. If you’re looking to keep your intake of protein up, duck is naturally loaded with this amino acid – at 96% of daily value, you’ll really benefit from a serving of duck.
#5 Goose
Goose, which falls into the poultry category, is another great super health food for you. You’ll get 40% of your daily value from one serving, along with vitamins A, E and a small amount of vitamin K. Look for good percentages of thiamin, riboflavin, vitamin B6, folate and pantothenic acid. Goose is loaded with vitamin B12, giving you 122% of your daily value from one serving.
When it comes to zinc, goose is a good choice for boosting your testosterone – you’ll get 13% of your daily value here. You do need to watch the saturated fat in goose. Look for some great levels of Omega-3 and Omega 6 fatty acids in one serving of this poultry. Because goose is poultry, it’s considered a white meat. If you prefer eating white meat, then this is the one for you.
#6 Lean Ground Beef
Lean ground beef, 90% lean/10% fat,
including hamburger and ground sirloin. On a 2,000-calorie diet, beef contains no vitamin A, C or D and only minimal amounts of vitamins E and K. It is high in choline. It contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, selenium and fluoride, as well
as trace amounts of copper and manganese. Saturated fat increases testosterone levels; lean ground beef provides a small amount of saturated fat and in combination with zinc, testosterone levels will increase.
#7 Lamb
Lamb is one of the best meats you could eat. Think of a lamb gyro – this falls in the Mediterranean diet category. Half of the fat is unsaturated, with most of that fat being monounsaturated fat. That means that the other half of the fat in a 4 oz. serving contains about 10 grams of saturated fat, which is about 2/3 of your daily allowance if you eat 2,000 calories a day. As far as the zinc goes, one serving gives you about 45% of your daily requirement. The zinc in lamb absorbs more easily than from other food sources. It’s also high in iron, again, more easily absorbed from lamb. It’s a great testosterone-boosting food. You’ll also get many of your B vitamins, including over 100% of your daily requirement of B12.
#8 Meatballs
Meatballs, usually made from a ground meat such as beef, also contain other ingredients. These include seasonings, onion and bread crumbs, which will add a small number of calories to the calorie count. When they are made with ground beef, you will get some zinc, along with about 6% of your daily intake of fat. Look to the protein – one meatball gives you about 3.5 grams, so if you eat several, you’ll increase your protein intake accordingly. One meatball gives you about 66% of your daily value. It
also has 31% of your daily requirement of calcium.
Eat those meatballs because you get about 14 calories of protein per serving. One meatball gives you about 9 calories from carbohydrates, which helps to fuel your body.
#9 Mutton
Mutton (adult sheep) is a great superfood for men. It’s high in zinc, providing your entire daily intake in just one serving or 11% of your daily value. Mutton contains
monounsaturated and polyunsaturated fats as well as about 7% of saturated fat in one serving. You’ll benefit from Omega-3 and Omega-6 fatty acids as well. One serving of mutton gives you about 19% of your daily requirement of protein, so load up your plate. You’ll find mainly B vitamins in mutton, with vitamin B12 giving you the highest daily value at 21%. Look for iron, magnesium, phosphorus, potassium and naturally occurring sodium in your mutton. It’s also high in selenium.
#10 Partridge
Take a close look at partridge. This game meat contains no saturated fat,
monounsaturated or polyunsaturated fats. This is ideal for the man wanting to keep his fat intake down. You’ll also be able to get a little more than 2.5% of your daily value in vitamin B3. When it comes to the minerals, the highest represented in one serving is sodium. While partridge is very low in fat, it contains far more protein, helping you to repair your body. One serving gives you just over 25% of your daily value.
#11 Pheasant
Pheasant is the ideal food for you to eat. With its health benefits and combination of nutrients, you’re eating a healthy meat dish. It’s low in total fats, but contains about 9% of the daily value of saturated fat. Pheasant contains some monounsaturated and polyunsaturated fats, as well as high levels of Omega-3 and Omega-6 fatty acids. Take a good look at the minerals: pheasant is full of iron, magnesium, phosphorus, potassium, zinc, copper and selenium. It also has calcium and manganese, all valuable for your body’s needs.
When it comes to the vitamins in pheasant, this poultry is loaded with vitamins A, C, thiamin, riboflavin and niacin. It is also high in vitamins B6 and B12 and folate. You’ll also get a good amount of pantothenic acid from one serving of pheasant. Take a look at the amount of protein in one serving–about 82%. With the levels of fat, zinc and protein, this is one of the ideal testosterone-boosting foods for you to choose.
#12 Pork
Love pork chops? Go ahead and indulge, because chops have health benefits your body needs. The type of pork you choose is important though. Leaner cuts, coming from the loin, are healthier. You’d be surprised to find out that, when it comes to comparing pork and chicken, they are very similar. A single serving of pork contains about 137 calories and 65 milligrams of cholesterol. Chicken has about 140 calories and 72 milligrams of cholesterol.
You’ll get about 43% of your recommended daily intake of protein when you eat one 3-ounce serving of pork chop. Look at the B vitamins in pork. Except for folate, this meat has all the B vitamins your body needs. Let’s talk about zinc. Eating that pork chop, you’ll take in about 17% of your recommended daily intake of this mineral, which really benefits your testosterone levels.
#13 Quail
You may not get the chance very often, but when you can, eat some quail. For your health, this poultry gives you lots of B vitamins, such as thiamin, riboflavin, niacin, vitamin B6 and B12. Quail is also rich in vitamin C. You’ll also get a good serving of copper, which your body needs, along with iron. Other minerals you’ll benefit from: Magnesium, phosphorus, potassium, zinc and selenium, which helps increase your body’s levels of testosterone.
One serving of quail gives you about 94% of your daily requirement of protein. It gives you about 9% of your daily requirement of saturated fat, so be careful about overindulging here. It’s low in the polyunsaturated and monounsaturated fats as well. When it comes to Omega-3 fatty acids, you’ll get a good amount here. Omega-6 fatty acids are also high in a single serving.
#14 Rabbit
Rabbit, which tastes like chicken, is probably one of the ideal meats a man can eat. It’s similar to poultry in its nutritional benefits and has even more protein than chicken or beef.
When it comes to the vitamins in a single serving of rabbit, you’re going to benefit from vitamins E and K. This tender meat is rich in the B vitamins, with B12 giving you a whopping 324% of your daily requirements. B12 helps your body to keep your nervous system healthy and make more blood cells. You’ll get thiamin, riboflavin, niacin,
vitamin B6 and folate as well.
One serving of rabbit gives you calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and selenium, all of which benefit your body. Zinc, in
combination with the high levels of protein (197% daily value) and fats will help youincrease your body’s stores of testosterone. Be careful of the saturated fat, however. Rabbit does contain both polyunsaturated and monounsaturated fats. You’ll also get the benefits of Omega-3 and Omega-6 fatty acids.
#15 Turkey
Turkey shouldn’t be just for
Thanksgiving and Christmas. This lean poultry is ideal for men looking to control their fat intake. One 3.5-ounce serving has only 4 grams of fat and 161 calories and is loaded with about 30 grams of protein, making the ratio of protein to fat excellent if you’re watching your fat intake.
Bake it with the skin on, to keep the inner meat moist and tasty. Before serving, take the skin off and enjoy a perfectly balanced meal. If you increase your serving size to 5 ounces, you’ll get nearly half your daily recommended allowance of folic acid. Turkey is naturally high in vitamins B, B1 and B6. It’s also full of iron, potassium and zinc, all of which are excellent for boosting your testosterone levels, your immunity
and keeping your thyroid metabolism functioning correctly. One thing: turkey is high in tryptophan, which is an amino acid. This makes your brain produce more serotonin, which will help you sleep better.
#16 Veal
Veal, the meat from young male cattle, makes a great superfood for men. While a single serving gives you about 18% of your daily value of saturated fat, it’s also high in Omega-3 and Omega-6 fatty acids. That same serving gives you about 97% of your daily necessary requirement of protein. Take a look at the minerals this meat contains. It is high in iron, magnesium, phosphorus and potassium. It gives you about 52% of your daily needed requirement of zinc, which, along with the high protein, benefit your testosterone levels. The percentages of copper, manganese and selenium are also good for your health.
You’ll definitely benefit from the vitamins in veal; it’s high in vitamins A and C and also B vitamins, especially riboflavin, which will help your body complete the required repairs. That one serving of veal gives you 1,131% of your daily value of vitamin B12. Load your plate and eat up!
#17 Venison
Venison is healthy and gives you some definite male health benefits, but not quite like those of veal or turkey. One serving gives you about 49% of your daily needed value of protein. Take a look at the amount of saturated fat in this meat: 19%. It does have small amounts of polyunsaturated and monounsaturated fats and when it comes to the Omega-3 and Omega-6 fatty acids, you’ll definitely see some health benefits there.
with a single serving of venison. Your B vitamins (thiamin, riboflavin, niacin, B6, folate and B12, are all present and accounted for here, meaning you’ll get immune system benefits and cellular repair. You’ll get your minerals when you eat a serving of venison, but you’ll need to supplement with veggies as well. Iron is present in a healthy amount, as are magnesium, phosphorus and potassium. You’ll get a good amount of zinc, copper and selenium as well, so fork up a couple servings and enjoy. #18 Wild Boar
Wild game (wild boar) is just about the ideal superfood meat for guys. Let’s look at all the benefits of this meat. Beginning with the protein, you’re going to get nearly 200% of your daily requirements of protein. Wild boar is high in saturated fat at 22% of your daily value in just one serving. However, you will benefit from the anti-inflammatory benefits of the Omega-3 fatty acids.
Check out the minerals in wild boar. You’ll get some of each, including calcium, which is the lowest at 5%. You’ll get iron, magnesium, phosphorus, potassium, zinc, copper and selenium. When it comes to zinc, this in combination with the high protein will benefit your levels of testosterone. Wild boar abounds in the B vitamins, helping your overall health. You’ll also get Vitamins E and K as well when consuming this lean source of protein.
Vegetables
#1 Horseradish
Horseradish is one of the cruciferous
vegetables–think of your broccoli, cabbage and Brussels sprouts. Its benefits for your health will zoom straight to your nose just as soon as you get a taste. It increases your facial circulation and helps to clear your sinuses. If your nose was congested, that will end fast. It’ll also help you when you have the flu, a cold or some type of lung congestion.
Horseradish is rich in glucosinolates, which contain glucose, fight tumors and fight the growth of new tumors. It also fights free radicals, which increase your risk of developing cancer.
One tablespoon of ready-to-eat horseradish has only 7 calories and even less total fat, about 0.1 grams. It’s ideal as a condiment since it has no cholesterol or saturated fat. But it does have about 47 milligrams of sodium, about 2% of the daily recommended amount. You’ll get about 3.7 milligrams of vitamin C in 1 tablespoon of prepared horseradish, along with 8.5 mg of folate. This vegetable gives you almost 37 milligrams of potassium and 8.4 milligrams of calcium.
#2 Land Cress
Land cress is packed with vitamins and minerals, making it one of the best
cruciferous vegetables for you to eat. It’s also very low in fat. Per 100 grams of land cress, you’ll get calcium, iron, magnesium and phosphorus. You get a huge amount of potassium here, along with a small amount of zinc. Copper, manganese and selenium are also present but in smaller amounts.
vitamins are also here, but you’re going to get the most from niacin. If you want to benefit from vitamin A, you’ll get that as well because land cress is packed with it. As with other cruciferous vegetables, land cress is high in vitamin K. Load up on land cress in your salads because this veggie gives you a definite health benefit.
#3 Ethiopian Mustard
Even though this vegetable is called mustard, it falls into the cruciferous vegetable group. It’s a cousin to kale. You would do well to start eating more of this food because it has so many health benefits for you.
Ethiopian mustard is high in both vitamins C and K, giving you some excellent
antioxidant benefits. You undergo a lot of stress in your life, so the nutrients will help to reduce the risk of what is called oxidative cell stress. If you can decrease this, you can decrease your chances of developing prostate cancer. Ethiopian mustard is also high in Omega-3 fatty acids, which provide strong anti-inflammatory perks for you. Look for high levels of beta carotene and calcium as well. Cutting a few leaves off and sprinkling them on your salad gives you a great taste as well as some a very healthy meal.
Because this is a cruciferous vegetable, it plays an important part in reducing your chances of developing cardiovascular problems.
#4 Kale
Kale beats out spinach for the guy who wants to gain even more benefits to his overall health. Let’s talk about its ability to help you lower your cholesterol naturally, as well as protect you from cancer.
When you eat one cup of kale, you’re getting about 9% of your daily recommended value of calcium. You’ll get 134% of your vitamin C and 206% of your vitamin A. When it comes to vitamin K, though, you’re going
to benefit from 684% of your daily recommended value of vitamin K. All three of these vitamins are a great source of antioxidant value and phytonutrients. Look at the Omega-3 fatty acid content: at 121 milligrams, you’re going to get a strong anti-inflammatory boost here.
Lower your risk of high cholesterol when you eat cooked kale. It helps to bind bile acids, which contribute to the development of cholesterol in your bloodstream. #5 Collard greens
Just like kale, collard greens pack a strong nutritional punch per one-cup
serving. Men will benefit from this cruciferous vegetable because of the levels of vitamins A, C and K, which you already know are excellent antioxidants and anti-inflammatory substances. Taken individually, vitamin A gives you 308% of your daily recommended value; vitamin C, 58% and vitamin K a whopping 1,045%! You’ll also benefit from the B vitamins, which are strongly present in collard greens.
Look at the minerals present in that one cup serving: calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese. The calcium and manganese are the highest at 27% and 41% respectively. How about the Omega-3 fatty acids, which give you such an amazing anti-inflammatory supplement? You’ll get about 177 milligrams here. So, load up your plate with either raw or cooked collard greens that you’ll only benefit from.
#6 Chinese Broccoli
If you’re watching your weight, Chinese broccoli is the ideal veggie to add to your dinner plate. This cruciferous vegetable has only 19 calories in a 1-cup serving. It’s a great vegetable men should include in their diet, because it is so high in vitamin A, with 29% of your daily recommended value, 41% of your daily vitamin C value and a huge 91% of your daily recommended vitamin K value. You’ll also benefit from the 22% of your daily recommended value from folate. The B vitamins, which aid in cellular repair, are very high in Chinese broccoli.
If you’re trying to increase your daily intake of calcium, Chinese broccoli is an excellent choice. You’ll get 88 milligrams from that 1-cup serving. Your heart will
benefit from the level of potassium, at 230 milligrams as well. Add this veggie to your list because you’ll be eating it regularly.
#7 Cabbage
Cabbage, whether cooked or raw, packs a powerhouse of nutrition for your needs. One cup of chopped cabbage has only 22 calories. Take a look at the vitamins and minerals present in this superfood.
Vitamin C: You’ll get 54% of your daily value here, which benefits your skin, bones, mucus membranes as well as your immune system. You’ll be better able to resist chronic diseases such as cancer or heart disease. Next, look at the daily value you get from the 85% daily value in vitamin K. If you cut yourself, vitamin K helps your blood clot more efficiently. You’ll also be able to avoid bone fractures, osteoporosis, stroke and heart disease. But be aware, if you have to take a blood-thinning medicine, too much cabbage may blunt the effects of the medication. The B vitamins help your body repair its cells as well.
Cabbage is rich in flavonoids, which help you fight cancer. The kaempferol in cabbage lowers your risk of diabetes, cancer and heart disease, making this one of the best foods you could put on your plate.
#8 Brussels Sprouts
Come on, you can eat them! When they’ve been steamed and drizzled with olive oil and fresh garlic, they make a succulent side dish. Here’s just why you’ll benefit from adding them to your diet. You get 22% of your daily value of vitamin C, which is so important to your immune
system, teeth, gums and skin. You’ll reduce your risk of cancer and heart disease as well. You’ll also benefit from folate, a B vitamin. This helps the formation and maintenance of DNA and reduces your homocysteine levels, which will reduce your risk of heart disease.
Brussels sprouts are loaded with special antioxidants called glucosinolates and isothiocyanates, which help you lower your risk of developing cancer. Another anti-inflammatory in brussels sprouts is Omega-3 fatty acids. The 66 milligrams of potassium help to regulate the electrical rhythms of your heart.
#9 Kohlrabi
Kohlrabi is a turnip-like vegetable that gives you many benefits from just a 1-cup serving. Whether you eat it cooked or raw, you’ll benefit from isothiocyanates, a specific phytochemical that helps to protect you against some specific forms of cancer. Specifically, this phytochemical substance works to convert estrogen in your body. It may also block the hormones associated with prostate and breast cancers. Looking at the nutrients, you’ll get about 5.5 grams of protein in a cooked 1/2 cup serving. Kohlrabi has 1 gram of fiber, 17 milligrams of sodium and 44 grams of vitamin C. The high Vitamin C levels are helpful when fighting illnesses, while the veggie’s antioxidant properties will be an important ally in your fight with cancer. The most significant B vitamin in kohlrabi is vitamin B6, which helps with cellular repair. #10 Broccoflower
This cruciferous vegetable is a combination of cauliflower and broccoli. What’s good is that it has a sweeter taste than either of those vegetables. If you’re not fond of the bitter taste of either vegetable, this could be the one for you to start eating. This vegetable is high in folate fiber and vitamin C. The folic acid in broccoflower helps to maintain the red blood cells in your body, important for your oxygen flow. It’s also low in all the things it should be low in, such as fat, sodium and cholesterol.
Broccoflower came about as the result of a wild cross between broccoli and
cauliflower. The seeds for this cross are purposefully grown in Europe, adding a new nutritional tool for you to use as you work to stay healthy. The sweeter, milder taste of this vegetable can make it easier for you to achieve your goal.
#11 Broccoli Romanesco
This broccoli looks very different from the little florets you’re probably used to seeing and eating. Broccoli Romanesco is actually an edible flower, loaded with all the
healthy nutrients you need to maintain your health. Its nutrients are similar to those of broccoli, but it has more mineral salts and beta carotene. It doesn’t have as much fiber as regular broccoli has.
Romanesco contains vitamin A and all of the B vitamins except for B12. You can’t beat this veggie when it comes to its capabilities of rebuilding your body’s cells. Look no further for your vitamins C and K, because you’ll find just what you need here. Don’t forget about the minerals, including manganese, magnesium, phosphorus, tryptophan and potassium. You’ll also benefit from protein and anti-inflammatory Omega-3 fatty acids.
Here’s just a short list of the benefits of Romanesco: infection fighter, protects you from free radicals, lowers the risk of some cancers, improves body healing and supports red cell health.
#12 Cauliflower
This superfood veggie is loaded with nutrients your body needs for optimal health. If you’re not too fond of the taste, try a healthy sauté using chicken broth and
turmeric. Here’s the nutrients you’ll get from cauliflower: Calcium, iron, magnesium, molybdenum, manganese, phosphorus, potassium, copper and some zinc. In
combination with its low-fat content, your male health will benefit.
Look for a high amount of vitamin C. You’ll get about 3/4 of your day’s needed requirements in a 1-cup serving of cauliflower. It’s also very high in vitamin K, which helps your blood-clotting abilities. It’s also high in all B vitamins except for B12 and you’ll also benefit from the pantothenic acid. The Omega-3 fatty acids, which provide anti-inflammatory benefits, are also present in cauliflower, so add a good serving to your plate at dinnertime.
#13 Bok Choy
This superfood is also known as Chinese cabbage or pak choi. Bad nutrients, such as fat or sodium, don’t exist in this veggie. This means you’re going to get all the good stuff: folate, vitamins A, C and K instead. Like broccoli, collard greens, kale, mustard
and turnip greens, it falls in the dark leafy greens category.
1-cup serving gives you only 10 calories; it has only 1 gram of protein and 2 grams of total carbohydrates, coming from sugars and dietary fiber. It’s high in vitamins A and C. Look at the amounts of vitamin A (1,877 micrograms of beta carotene) and vitamin K (31.9 micrograms). By eating a vegetable-heavy diet, you will decrease
your risk of heart disease, strokes, some cancers and diabetes. You’ll appreciate the mild flavor of this vegetable, which can be either eaten raw, in soups or stir-fried foods.
#14 Komatsuna
This superfood is similar to spinach in its appearance. It’s also known as Japanese mustard spinach and many consider it the leafy version of the wild turnip. It’s ideal n salads and stir-fried meals. You’ll find that it complements foods like miso, tuna, sardines, tofu, mushrooms, garlic, almonds, quinoa, soy sauce and rice.
Komatsuna is high in vitamins A and C, has more iron than spinach, and is great for the production of hemoglobin-rich red blood cells. It’s full of calcium, which
benefits your bones and dental health. You can very well switch between komatsuna and spinach so you get the healthy benefits of both. It’s also high in the B, E and K vitamins, potassium, iron and molybdenum. Look for high levels of folic acid in this superfood as well. Clearly, this veggie has many more benefits than drawbacks for you.
#15 Mizuna
This veggie is called a power food. Known as Japanese Mustard and California Peppergrass, it will give your food a mildly tangy flavor that’s not quite as sharp as arugula.
Here’s a listing of the nutrients and some of the benefits you’ll enjoy: Mizuna is loaded with vitamin C, which helps strengthen your immune system. This veggie is also full of vitamin A. It also contains high levels of iron, which boosts your body’s red blood cells and folate, which helps your body to fight heart disease. It is also an important factor aiding your brain with serotonin release, which will affect your mood.
Powerful antioxidants called glucosinates are found in mizuna. These can reduce your risk of developing cancer. Use this green vegetable in mesclun salads or grill shrimp, then put the shrimp on top of the mizuna.
#16 Turnip
Turnips also appear on your list of superfoods, so give them a try. A 1-cup serving of turnips has only 34 calories, making it the ideal food for you to add to your plate, along with a serving of salmon, lean steak or baked chicken and a salad. While it’s lower in protein, turnip is loaded with vitamin C and folate. You’ll also find small amounts of vitamins B and K in a single serving.
Here’s where your turnips begin to shine. One serving of this veggie is loaded with calcium, magnesium,
phosphorus and potassium. You’ll also benefit from the Omega-3 fatty acids found in turnips.
Raw turnip won’t cause any harm to you, but it tastes better after it’s been cooked. If you cut into and eat a young turnip, its taste is pleasant, but as it gets older, it becomes bitterer.
#17 Rutabaga
This veggie looks like the turnip, only it’s yellow. It is considered to be a combination of both a turnip and a cabbage and it is packed with beneficial nutrients for your male health.
C may also be linked to a drop in colorectal cancer. Just 1 cup of rutabaga gives you about 39% of your daily intake of this vitamin. You’ll also benefit from the levels of folate in your rutabaga–you get about 6% of your day’s requirement here. Next, look at the amount of zinc you’ll receive from that same 1-cup serving–about 4% of your daily needed requirement.
You know how fiber benefits your health. Well, that 1 cup of rutabaga has roughly 3.5 grams of dietary fiber.
#18 Mustard Seeds
Just one tablespoon of mustard seeds gives you several nutrients, all of which you need in your daily diet. When it’s used as a spice, you’ll get not only the taste, but all the vitamins and minerals your body needs for optimal functioning.
You’ll find the glucosinolates and fatty acids your body needs. These help prevent the development of certain cancers. Several B-complex vitamins are found in mustard
seeds, including thiamin, folates, riboflavin, niacin, pantothenic acid and vitamin B6. They are packed with benefits as they ensure the good functioning of your nervous system, they regulate your body’s metabolism and last but not least, they assist with enzyme synthesis.
When it comes to vitamins, these tiny little seeds are powerhouses. You’ll find beta carotene, lutein and zea-xanthin as well as the antioxidant vitamins A, C and K. Don’t forget about vitamin E, which aids in cellular health, skin and mucus membranes. The minerals you’ll find in mustard seeds include calcium, iron, manganese, copper, selenium and zinc, which are quite beneficial to your male health.
#19 Tatsoi
mustard and spoon mustard. This superfood gives you several nutrient benefits, including from phytonutrients, minerals and vitamins. Phytonutrients boost your long-term health by preventing chronic diseases from developing.
You’ll take advantage from a healthy infusion of vitamins A, C and beta-carotene. The minerals that help your overall health include calcium and folate. This little vegetable also adds fiber to your diet, which benefits your colorectal health.
The calcium in tatsoi helps to strengthen both your dental and skeletal health. The folate will help prevent heart disease and, because it releases serotonin, it acts like a mild, natural antidepressant.
#20 Arugula
Arugula looks like regular lettuce, but it’s actually a dark-green leafy vegetable that is used in salads alongside lettuce and other vegetables. It’s low in calories, which is great if you’re trying to control your weight.
It’s full of vitamins A, K and folate, as well as some vitamin C. These vitamins aid cellular reproduction and eye health. The vitamin C helps to boost your body’s immunity and helps to repair and rebuild cellular tissues. The folate in arugula helps to protect your cellular health. You’ll get strong benefits from the calcium, magnesium, iron, phosphorus, magnesium, potassium and manganese. Along with the vitamins, these minerals will assist your immune system, cardiovascular health and nervous
system. Arugula contains antioxidants, which protect your body from free radicals, the main factors contributing the aging process. Glucosinolates are also present in your arugula. These help to suppress some forms of cancer. #21 Field pepperweed
while in Europe it’s an annual plant that has an edible part to it. When young, the leaves can be eaten as salad greens or added to salads. Cooks use the seeds and fruits as a spice, which has a taste similar to mustard and black pepper.
Because it can grow in most kinds of soil, it has been designated a weed. It falls in the family Brassicaceae Laepidum.
The leaves, which are edible, do have several nutrients, which will benefit male health. These nutrients include vitamins A and C, which aid in cellular reproduction and good eye health. When you eat the leaves, you also boost your immune system. The protein helps in supporting cellular health.
#22 Maca
Maca, a root vegetable grown high in the Peruvian Andes, is probably one of the best superfoods for guys to eat. Maca is high in protein, one of the substances needed for good sexual and reproductive health.
This vegetable is also high in vitamins C and D, and in the B vitamins; you’ll benefit from its levels of riboflavin, niacin and B6, all of which are necessary for the good functioning of your immune system. In the minerals, you’ll see that maca root is high in calcium, iron, potassium, copper and manganese. Medical researchers consider it to be excellent for increasing levels of testosterone–in fact, this root balances the hormones of both men and women.
Because maca is an adaptogen, it helps your body adapt to the level of stress you experience in your life. It is known that inability to cope with stress can affect your libido, so fighting this will help you have a better sexual life.
#23 Garden Cress
This superfood is excellent when added to your salads. It contains about 3% of your daily value of protein. This, along with some of the minerals and vitamins in garden cress, makes this vegetable a great addition to your diet.
Garden cress is an excellent source of vitamins A, C and K. You’ll also get some vitamin E as well. It is loaded with most of the B vitamins, except for B12. All of these
are important for boosting your mood, as well as producing and maintaining your body’s DNA.
When you add garden cress to your diet, you’ll increase your intake of calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. Because of the protein found in garden cress, this is ideal for your testosterone level, especially since you won’t have any saturated fats to deal with. You’ll also benefit from the presence of Omega-3 fatty acids in garden cress. Load up your next salad and enjoy this superfood.
#24 Watercress
This superfood is actually an herb packed full of nutrients, great for your overall health. It’s used as an addition to salads and soups and, because it’s so low in calories, so you don’t need to worry about gaining unwanted weight. Watercress is a great choice if you’re trying to reduce your cholesterol levels, so go ahead and add it to your foods. Take a look at the vitamins found in watercress: you’ll take in almost one-quarter of your daily needed values of vitamins A and C with just one serving. You’ll also get some valuable vitamin E,
as well as over 100% of the daily values of vitamin K. InB vitamins, you’ll benefit by adding about 2% of your daily needed values of thiamin, riboflavin, vitamin B6 and folate.
Watercress is loaded with the minerals your body needs, such as calcium,
magnesium, phosphorus, potassium as well as small amounts of natural sodium, copper and manganese. Just one cup of watercress gives you all these advantages, so make sure to load it into your salad.
