Many of us know that; Our health may also be affected due to hormonal changes that occur in both women and men after the ages of 45-50. Scientific studies show that; It is possible to slow down time with correct and healthy nutrition moves. Here are some of my suggestions;
One of the most important issues is vascular health. The blood circulation of an individual with good vascular health will also be healthy. For this reason, consumption of saturated fatty acids should be kept under control (such as butter and cream), attention should be paid to cooking methods (frying should be avoided), consumption of simple sugar (such as cakes, cookies, table sugar) should be avoided, consumption of fresh vegetables and fruits (the prominent ones are bitter ones). red pepper, orange and other citrus fruits, ginger root) should be increased.
In order to protect and improve vascular health, attention should also be paid to the intake of omega-3 fatty acids. For this purpose, I recommend that you consume fish at least one day every week, add flaxseed to your yoghurt at one meal, and consume 2 tablespoons of quinoa and chia seeds at one meal. Another nutrient that protects vascular health is vitamin C. The foods richest in vitamin C are rosehip, parsley and citrus fruits.
Another nutrient that stands out for vascular health is magnesium. Foods rich in magnesium are almonds, walnuts, hazelnuts (choose one during the day and consume 2 walnuts and 6 almonds or hazelnuts), legumes, dark green leafy foods and whole grain foods. Another very important nutrient for vascular health is folic acid. Valuable foods that can provide folic acid are broccoli, Brussels sprouts, spinach and cabbage.
Garlic is a food that supports blood circulation due to the allicin in its composition.
To protect against fatigue and the mental exhaustion (anxiety) it creates and It has been recommended to pay attention to the consumption of foods rich in B vitamins in order to positively affect the release of sex hormones. These foods; milk, yoghurt, eggs, fish (preferably deep cold water fish such as salmon), dark green leafy vegetables (cress, arugula, purslane, fresh mint, spinach, etc.) and whole grain products (such as whole grain bread, bulgur, brown pasta). ).
One of the nutrients that support men's health It has also been reported that peanuts contain L-arginine. L-arginine is the precursor of nitric oxide. Nitric oxide is the raw material of Viagra. However, consuming more than 10 per day makes weight control difficult. One of the foods that can be consumed to reach arginine is melon. The citrulline contained in melon supports the formation of arginine in the body. Selenium is an important nutrient that must be taken to increase sperm production and motility and to preserve its structure. Oily fish, walnuts, raw almonds and sunflower seeds can be consumed to reach selenium.
Another nutrient that must be taken to protect prostate health and increase testosterone levels is zinc. It has been stated that oysters are a good source of zinc and a natural aphrodisiac. Other sources of zinc are other seafood, yeast bread, walnuts and raw almonds. However, for weight control, more than 2 walnuts, 6 raw almonds and 6 oysters should not be consumed per day.
Another important food is pumpkin seeds, as they are a good source of zinc and support testosterone production. It should not be forgotten that the fatty acids in its composition also have an important effect. One handful can be consumed every other day for weight control.
When it comes to men's health, one of the prominent vegetables is celery. You can consume 2 tablespoons of celery with olive oil made with a little olive oil every day, or you can grate it raw and add it to your salad or yoghurt.
It has been reported that the most consumed fruit by the Aztecs to improve men's health was avocado. The reason is the monounsaturated fatty acids and vitamin B6 it contains. You can add 125 g of avocado to your salad every day.
It has been reported that figs are a food that increases stamina in men. You can consume one dried fig (as a snack, depending on the season) with your ginger tea.
Another food that may provide benefits due to the antioxidants and phenylethylamine it contains, which is stated to protect against mental depression and support vascular health due to the antioxidants it contains, is dark chocolate. In terms of weight control, more than 3 small squares should not be consumed per day.
Another important nutrient is asparagus. po It is a source of tassium, vitamin B and folic acid.
Blueberries are a strong antioxidant. It supports blood circulation. Especially the one with high effectiveness is "blueberry". You can consume 5 tablespoons at a snack every day.
It has been reported that consumption of soy foods positively affects vascular health, but reduces testosterone release. Therefore, a profit-loss balance must be established here. However, my suggestion is to consume it in a controlled manner, as it has recently been included in the list of genetically modified foods. Another issue as important as nutrition is exercise. However, just as excess of anything is harmful, it has been determined that too much exercise can also be harmful. Some studies have reported that very frequent exercise (moderate to heavy intensity, more than 2 hours per day) in men over 50 years of age can reduce the level of testosterone in the blood (serum).
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