International Men’s Day: As we age, our body becomes weak and we need to pay more attention to our diet to keep our body healthy. Women are better at maintaining their beauty and health than men. And men are at greater risk of many life-threatening diseases than women.
Especially if you are strong till the age of 30, then after the age of 30, problems start appearing in the body. And if the problem is not treated, it may re-emerge in the 40s and 50s and the condition may worsen. So as men reach the age of 30, they need to pay more attention to what they eat if they want to live a long and healthy life.
Men’s Day is celebrated every year on 19 November. Let’s see today what foods men in their 30s should eat to prolong their life and improve their health.
Beans are high in fiber. According to the Academy of Nutrition and Dietetics, men in their 30s should consume at least 40 grams of fiber every day. Fiber prevents constipation, helps control blood sugar levels and appetite, but also reduces the risk of bowel cancer.
After reaching 30 years of age, it is essential to include healthy spinach in your daily diet. Because greens contain vitamin A, a powerful antioxidant. These fight inflammation in the body.
Generally swelling in the body occurs after the age of 30. This increases the risk of heart disease, stroke and some types of cancer. Therefore, it is important that you eat as many green vegetables as possible which are rich in antioxidants.
Folic acid is an essential vitamin for men. Having enough folic acid in the body reduces the risk of birth defects, improves fertility and reduces the risk of heart disease.
Asparagus has high amount of folate. This folate is converted into folic acid in the body and plays an important role in the development of red blood cells and the formation of new DNA.
Blueberries have high anti-inflammatory properties and contain polyphenols. They help reduce inflammation in the body and help you get good, restful and deep sleep at night. Therefore, men above 30 years of age should consume these fruits regularly when available.
Cherries also have anti-inflammatory properties. They also reduce inflammation in the body after the age of 30 and help reduce the risk of osteoporosis.
Osteoporosis is a bone disease that affects both men and women as they age. Presently this problem starts at the age of 30, so to prevent this it is better to include more fruits like cherries in the diet.
Due to increasing age, many people stop eating potatoes. But potatoes contain high amounts of potassium. Potato also contains twice as much potassium as banana. Potassium keeps blood pressure under control. Therefore, to avoid the problem of BP, potatoes should be included in the diet regularly.
Men over 30 should drink 1.2 cups of coffee daily. It reduces the risk of various cancers, heart disease, dementia, liver disease and diabetes. Coffee also helps in reducing stress in the body. But avoid adding sugar while drinking coffee. Natural sugars like blackberry and jaggery should be added in their place.
According to studies, the absorption capacity of bones decreases after reaching the age of 25-30 years. Therefore, it is very important to consume calcium rich foods for healthy bones.
Calcium and Vitamin K2 are found in abundance in curd. They help in depositing calcium in the bones and keep the bones healthy and fit. Therefore, not only boys but also girls above 3 years of age should include curd in their daily diet.