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Nutrition

Super Food for Men: Best List of Super Greens

The purpose of this article is to educate men on what superfood is and how it can improve their the health. There is a lot of information out there and it could be overwhelming when one source tells you one thing and another source tells you the complete opposite. Everything written in the is article will be backed up by credible sources and expert articles. This article will cover a lot of information, so the following paragraph breaks down what you will learn.

The first section will educate you on what a superfood is. In that section well will also go over the origins of the term and why it is used. Some foods are better than others in certain times of the year, in the second section we will go over when is the best time of the year to eat certain superfoods. Also the best region that the particular superfood is. Some of these superfoods are not found at normal grocery stores, so if you really want to go above and beyond with being a healthy man the third section is what you will want to read as we will reveal where you can find some of the rarer superfoods.

In the fourth section we will reveal why superfoods are good for you. We will answer questions like: What vitamins, minerals, and nutrients do they contain? And we will go in depth on vitamins, minerals, and nutrients are and why they are good for you. Finally, in the last section we will profile a bunch of different superfoods, tell you why they are super and provide quick and easy recipes that you could make, even if you don’t have high cooking skill.

 

As you can see this is a very in depth article, if you ever need to jump to one part of the page to another you can refer to the table of contents below.

 

  1. What is a super food?
  2. When is it the best time of year to eat super food?
  3. Where should you go to get super foods?
  4. Why are super foods good for you?
  5. List of super foods
  6. Super Smoothies Recipes

What is a super food?

What is the origin? What is the definition?

I’m sure you’ve seen the news reports, magazine articles, and infomercials praising the health benefits of so called “super foods” – everything from inflammation and blood cholesterol. With so many sources of the information it is easy to be confused. Is there evidence that super foods will deliver better health?

The term super food has on become very popular word to refer to foods that are rich and dense in nutrients and vitamins. And with the consumption of various vitamins, minerals, and antioxidants, that super foods provide you reduce many negative health problems (such as high blood pressure and cholesterol).

But, there is no official definition of the term super foods – or it is not an official food group. Oxford dictionary defines superfood as “a nutrient-rich food considered to be especially beneficial for health and well-being” and Free dictionary defines the terms as “a food that is considered especially nutritious or otherwise beneficial to health.” The most common way superfoods are referred to, as stated by Penny Kris-Etherton, Ph.D., RD:

“Many so-called “super” foods are good for your heart and your overall health when incorporated into a heart-healthy diet that’s balanced in lean protein, whole grains, fruits, vegetables and low-fat milk and dairy products. This diet also should include nuts, seeds and legumes, fish and liquid vegetable oils.”

Further Reading

What are Super Foods?

What’s so super about super foods?

 

When is it the best time to eat superfoods?

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When is the best time of year to eat superfoods?

 

Many of this these things so called super foods are fruits and vegetables. Due to that fact, some fruits and vegetables may be better to consume while it is in season. Know I you are thinking, why does it matter what time of year I consume my fruits or vegetables? There are a lot of reasons in this article I will go over two very important reasons.

Have you ever ate freshly baked chocolate chip cookies? The feeling of the sweet, soft, and warm pastry melting in your mouth. When cookies are freshly baked they are at their peak, which is the best time to eat them. The same thing goes for fruit. When a fruit is perfectly ripe that means that it is fully matured and ready to consume, and like a freshly baked cookie a fruit or veggie is always tastier when it is freshly ripe and picked to consume. Not that you have to limit yourself to consuming apples right off a tree, eating a fruit or veggie while it is in season is all that matters. Of course you can eat cookies that aren’t freshly baked, they just won’t taste as good.

Which brings me to my next second point. Fruits and vegetables that are in season have a higher nutritional value than fruits and veggies that are not. Quoting directly from the source:

“Fruits and vegetables that are stored for long periods of time due to transportation or to be used at a later date have a reduction in phyto-nutrient content”

Furtther Reading

Seasonal Produce Guide

6 Great Benefits of Eating What’s in Season

 

Where should you go to get superfoods?

What groceries stores? What farmers markets? What specialty stores?

Many of these super foods are common and are found in any grocery stores But some of the super foods that we are going to introduce to you are really exotic and can only be found health food stores.

Don’t worry if you can’t find some of the more rare super foods, at the end of the article I will provide you with an extensive list of super food. Remember, it’s not essential that eat every super food that will be listed, what is important is that you have a good balance to fulfill all of you nutritional needs.

Weird Food: Tempeh

What is it?

It is a food made from soybeans that was originated Indonesia.

Why is it super?

Tempeh has great cardiovascular benefits, as well as providing you with vitamin k, magnesium, and potassium.

Where could I get some?

You can find Tempeh at many Whole Foods stores.

Read much more about tempeh here.

Farmers Markets vs. Grocery Stores

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Although it would be be easier to buy foods at a local grocery store, there are several advantages of buying your produce at a farmers market. One of the reason was stated above, buying in season when the fruits and vegetables are rip and at their best. But there are other advantages of buying from farmers markets including having the knowledge of where your food is grown and minimally processed selections.

According to Cuesa, food travels “an average of 1,500 miles to get to your plate”, that’s over half of the length of the country. It would be very difficult for you to meet the people who grew your food, and ask them questions about how it produced, processed and handled.

Due to the fact that local food doesn’t have to travel far, locally produced produce is less likely to have been processed with chemicals such as pesticides.

One of the best sites you can use to locate where a local farmers market is you can use USDA Search Tool created specifically with the purpose of helping you locate a farmer’s markets. You can use that tool here.

Further Reading

10 Reasons to Support Farmers Markets

3 Big Reasons We Love Farmers Markets & Local Produce

Why are superfoods good for you?

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What vitamins do they contain? What minerals do they contain? What nutrients do they contain? What are all of those thing good for you?

The reason super foods are called such, is because they are high in various nutrients, vitamins, and minerals. In this chapter I will go on all of the various benefits and provide you with sources so that you can read more on the subject of you desire. You can use this section as an index because the next section will go over different super foods and which vitamins and minerals they contain.

Vitamin B complex

This is a family of eight nutrients (riboflavin, niacin, vitamin b6, vitamin b12, biotin, folic acid, thiamin, and pantothenic acid) each work to together to covert food into cellular energy to fuel your body’s chemical reactions.

Source

Riboflavin

According to Google “riboflavin is yellow vitamin of the B complex that is essential for metabolic energy production. It is present in many foods, especially milk, liver, eggs, and green vegetables, and is also synthesized by the intestinal flora.”

What is riboflavin?

Niacin

Essential for having a healthy cardiovascular system, good metabolism, balanced blood cholestorol, and more.

Read more here

Pyridoxine

Assists with the creation of serotonin and norepinephrine, chemicals that transmit signal to the brain.

More on pyridoxine

Vitamin B12

Helps form red blood cell properly, helps neurological function, and DNA synthesis.

Further info here

Biotin

A supplement often taken to thicken hair, strengthen nails and beautify skin.

More biotin benefits

Folic Acid

Assists with helping you body create and maintain new cells.

Much more here and here

Thiamine

Benefits of vitamin b1 also known as thiamine is important in maintaining a healthy nervous system and it also helps with improving the cardiovascular function of the body.

Source

Pantothenic acid

There are a ton of uses for this member of the vitamin B complex family.

Reference

That concludes the vitamin B complex family. There plenty more nutrients that are provided by super foods.

Chromium

This metallic element plays an important role in insulin transport glucose to cells. It is also important in metabolism, carbohydrate, fat, and protein.

Find out much more here

Potassium

The important of consuming foods that are high in potassium is that it helps your body balance water, relieves blood pressure, enhances muscle strength and the nervous system amoug many other things.

More Benefits here

Magnesium

The health benefits of magnesium includes energy production, exercise performance, gene repair, and nervous system regulation.

More details on magnesium

Phosphorus

Among many health benefits of the consumption of phosphorus is the improvement of the digestive system, hormonal balance, cellular repair, healthier bones and more.

Read full phosphorus profile here

Copper

Quoting directly from the source: “regulated heart rhythm, balanced thyroid glands, reduced symptoms of arthritis, quick wound healing, increased red blood cell formation, and reduced cholesterol are other health benefits of copper.”

More info from this great source

Iron

Iron is excellent source for improving your red blood cell production, anemia of chronic disease, cough, and anemia in pregnancy.

Full Iron profile here

Zinc

If you are looking to improve immune and digestive systems, reduce stress levels, assistance with ecxema, weight loss, and colds look on further than zinc.

Zinc details

Manganese

Quoted directly from source: “Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.”

Manganese

Antioxidants

Helps fight and prevent disease and sickness and also helps prevent the oxidation of cells in the body.

Credible Source

Choline

The thing that choline mostly benefits is the creation of DNA (also known as methylation) for signaling nerves, and detoxification.

What is choline?

Omega 3 fatty acids

An excellent source to education yourself on the health-benefits of omega 3 fatty acids.

More details

Calcium

The importance of calcium to our diet is simple: calcium improves bone health as well as dental health. Commonly found in milk, cheese, and diary products.

Source

Selenium

An extensive source for information on selenium.

Feel free to refer to this index as you read next chapter as we will reveal super foods and what nutrients they contain.

List of Super Foods

We have finally reach the part I’m sure you have been waiting for. This section will reveal what foods are supers foods, tell you why they are super, and give you facts about them. We will also refer to some recipes that we think are healthy and tasty. This list is by no means complete, it is just meant to give you ideas and get your juices flowing to get you thinking about eating healthy. To find a more thorough list you can go here.

Avocados

Why is it super:

Avocados are proven to be highly nutritious and very high in potassium. In fact avocados have more potassium than bananas, a fruit that has a reputation of being high in potassium.

Vitamins and nutrients: Contains vitamins K, C, B5(Pantothenic acid), B6(pyridoxine), B9(folate), E, and Potassium.

Also per Authoritynutrition.com:

“it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).”

Reference

Recipes to try:

Broccoli

Why it is super:

Broccoli is probably the first food that first thing that pops in your mind when you think of the term “vegetable”, and rightfully so. Broccoli is one of the most healthiest foods and can be used in many recipes. The nutrition contents of broccoli is vitamins K, C, and B9(folate), B5(pantothenic acid), B6(pyridoxine), E, B1(thiamine), A and chromium. Broccoli also contains manganese, phosphorus, choline and many many more.

Full broccoli profile by whfoods here

Recipes to try:

Kale

Why it is super:

It is known to be one of the most nutrient dense foods on the planet.

The popularity of kale has made huge strides within the last few years. Everything from talk shows and magazines to the front of shirts, kale has become a common name brought up when healthy eating is brought up. Rightfully so, kale contains vitamins A, K, C, B1, B2, B3, and B6.

It also contains healthy minerals including manganese, calcium, copper, potassium, magnesium, iron, and phosphorus.

Recipes to try:

Spinach

Why they are super:

Spinach was the favorite food of the famous Popeye the Sailor Man. The effects would be instant bicep muscle growth and super human strength. Unfortunately, spinach does not work like that in real life, but spinach is among one of the healthiest foods in the world. Whfoods.com really does a great job in profiling all of the healthiest foods in the world. They did a phenomenal job in profiling spinach, check it out here  and here.

Recipes to try:

Tomatoes

Why it is super:

Surprising fact: tomatoes are a fruit, another surprising fact: eating tomatoes can reduce your risk of heart disease and improves your bone health significantly. But that would be no surprise if you knew that tomatoes are an excellent source of vitamins K, C, B6, and E. Tomatoes are also an great source of various minerals such as: chromium, protein, choline, zinc, and iron.

Find out more at whfoods

Recipes to try:

Carrots

Why is it super:

“Carrots are divine” as sung by cartoon character Bugs Bunny. While that may not be entirely true carrots certainly one of the healthiest vegetables in the world. Carrots are loaded with vitamins A, C, K, B8, B5(pantothenic acid), B9(folate). It contains potassium, iron, copper, and manganese.

Source

Carrots are also known to have antioxidants which ward off diseases. Another amazing fact about carrots is that they can help improve your vision.

Carrots profile

Recipes to try:

Apples

Why it is super:

Some are sour, some are sweet. Some are yellow, some are green. Regardless of what color or taste they have, they all have great health benefits. Apples are very high in fiber and antioxidants.

According to Medicalnewstoday: apples “may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

More details at whfoods

Recipes to try:

Yogurt with Fruit

Or you could just slice em up and eat them

Watermelon

Why it is super:

Watermelon is made up of approximately 92 percent water(perhaps that’s how it got it’s name), which make this an excellent treat if you want to rehydrate. Watermelons are also flooded with vitamins A, B6 and C, tons of lycopene, antioxidants and amino acids.

One of thoses nutrients, lycopene, is escpecially beneficial to you as it has been linked to heart health, bone health and prostate cancer prevention.

Source

Watermelon profile

Grapes

Why they are super:

These bundles of joy are amazing sources of antioxidants, which is known to slow or stop may forms of cancers.

Grapes profile

Ways to enjoy:

You can consume grapes in many forms including wine, jam, and raisins.

Super Smoothie Recipes

Smoothies are some of the most effective ways to absorb all of the essential vitamins and minerals. One reason is that the fruits and vegetables that you will be consuming will be broken down to the cellular level (depending on how good you blender is). When super foods are broken down to the cellular level, all of the beneficial vitamins and mineral are also extracted, which makes them easier  for your body to absorb.

Another reason that drinking super smoothies is one of the best ways to consume healthy nutrition is the fact that they can be customized to your health needs and taste. If are a pre-diabetic you will probably want a smoothie that will help you with weight loss. If you are a bodybuilder, you will probably want a smoothies with more protein. If you just want general health benefits there are many options for you, and many foods to choose from.

Above there are plenty of options for every type of person.

This brings us the end of the article. There is a ton of information covered in this article. Feel free to use this page as a reference to refer to in the future.

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