Here, we’d like to present a healthy and easy daily snack for men’s health. This food mix contains optimal amounts of nutrients essential for every man regardless of his age.
Make your food mix
The United States Department of Agriculture (USDA) recommends 1.5oz of nuts per day for an adult (or 42 grams, or roughly 1/3 cup, or a small handful).
- Almonds – 100g (3.5oz) – 7-day supply, 14g or 0.5oz per day (8 shelled nuts)
- Brazil Nuts – 100g (3.5oz) – 7-day supply, 3-4 nuts per day (1 Brazil nut = 5g)
- Pistachios – 100g (3.5oz) – 7-day supply, 14g or 0.5oz per day (15 kernels)
- Pumpkin Seeds – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
- Sunflower Seeds – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
- Sundried Tomatoes – 454g (1lb) – 7-day supply, 70g per day (2.5oz)
- Goji Berries – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
- Raisins – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
Why these foods are good for men’s health?
Zinc is required for the function of over 300 enzymes and is the only metal which appears in all enzyme classes. It plays a key role in synaptic plasticity, one of the important neurochemical foundations of learning and memory. Zinc plays a crucial role in the synthesis of serotonin, one of four hormones of happiness. Zinc is especially important for men’s health. About 2-4 grams of zinc are distributed throughout the human body – in the brain, muscle, bones, kidney, and liver, with the highest concentrations in the prostate. Semen is particularly rich in zinc, a key factor in prostate gland function and reproductive organ growth. Zinc helps improve sex drive, testosterone and sperm production and prostate health. The Daily Value for zinc is 15mg. Foods providing 20% of the DV are considered to be high sources of this mineral. A serving of 100g of pumpkin seeds provides 80% of the Daily Value for zinc, making pumpkin seeds one of the best sources of zinc. Doses larger than 25mg may cause anemia and copper deficiency.
Selenium is a core-component of the antioxidant enzymes that activate many processes of free radicals fighting. It reduces the risk of certain cancers, increases testosterone and sperm production, libido and sperm motility. Ahsan U, Kamran Z, Raza I, et al. in the paper “Role of selenium in male reproduction – a review” (2014) has shown that selenium and various selenoproteins improve male reproductive performance and protect against oxidative damage to spermatozoa. It’s important to note that this effect was only associated with selenium obtained from foods, not supplements. Brazil nuts are mega-super rich in selenium – each male has to snack on two or three Brazil nuts per day. Deviation from the optimal content of dietary selenium, both above or below may cause multiple health abnormalities.
Zinc and selenium increase “happy hormones” production
Those minerals have been scientifically proven to prevent depression and anxiety. Researchers from the University of Barcelona found that people had higher levels of serotonin metabolites after nut consumption.
Amino acid arginine
Amino acid arginine is converted in the body into nitric oxide, a key-factor of a good erection. It also increases the levels of sperm motility. It is a common practice in India to make the bride and the groom drink a glass of milk each, boiled with raisins (which are rich in arginine) and a pinch of saffron on their wedding night.
Amino acid tryptophan
Amino acid tryptophan is a biochemical precursor for serotonin, which is a well-known hormone of happiness. Serotonin produces your happiness, and tryptophan produces serotonin. The recommended daily intake for tryptophan is 4mg per kilogram of body weight: a person weighing 70kg (about 154 pounds) should consume approximately 280mg of tryptophan per day. Pumpkin seeds are the best source of tryptophan ever – 576mg of tryptophan per 100g (206% DV), or 161mg of tryptophan per ounce (28g) (58% DV).
The body uses magnesium in over 300 different biochemical reactions, including synthesis of ATP, DNA and RNA. It is of utmost importance for the healthy brain, the brain “master mineral”. It calms down our nerves helping to regulate nerve and muscle tone. It counterbalances calcium and by blocking calcium’s entry, magnesium keeps our nerves relaxed. Yet, according to the USDA, an estimated 57% of Americans are deficient in this important mineral. A 100-gram serving of pumpkin seeds provides 155% of magnesium daily value!
A number of studies suggested that erectile dysfunction could be cured with lycopene. Lycopene naturally helps blood vessels to relax, which enhances circulation and, in turn, can improve blood flow in the penis and support a healthy erection. Sun-dried tomatoes are champions in lycopene.
Vitamin A is important for strengthening the immune system because it functions as antioxidant. Many studies indicate that vitamin A has been linked to reduced rates of cancer and heart disease. Vitamin A deficiency is “the leading cause of preventable childhood blindness,” according to UNICEF (The United Nations Children’s Fund). Goji berries are not rich in provitamin A; they are superrich, having 536% of its Daily Value.
Niacin (Vitamin B3)
Vitamin B3 supports the functions of the nervous and digestive system. The body can produce niacin from the amino acid L-tryptophan. A deficiency in B3 can cause depression, irritability, stress and mood disturbances. Niacin functions to help the body release energy from carbohydrates. This can control blood sugar and maintain nervous system functioning.
Pyridoxine (Vitamin B6)
Vitamin B6 can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety. B6 may also help boost the immune system during times of anxiety.
Vitamin E is a fat-soluble antioxidant that acts as a free radical scavenger. Vitamin E travels throughout the body neutralizing free radicals. It has significant anti-inflammatory effects and may reduce the risk of cancer.
Choline is a water-soluble vitamin-like essential nutrient. Choline is the precursor molecule for the neurotransmitter acetylcholine, which is involved in secretion of nitric oxide for healthy erection.
Nutrients these foods are good for
Percent Daily Value (%DV) per 30g (or about 1 ounce)
- ALMONDS for riboflavin (vitamin B2) – 28%DV, vitamin E – 58%DV, magnesium – 24%DV, manganese – 35%DV, phosphorus – 23%DV
- BRAZIL NUTS for selenium – 770%DV (MEGA-SUPER RICH), thiamine (vitamin B1) – 19%DV, magnesium – 35%DV, manganese – 25%DV, phosphorus – 35%DV
- PISTACHIOS for thiamine (vitamin B1) – 25%DV, vitamin B6 – 43%DV, manganese – 65%DV, phosphorus – 23%DV
- PUMPKIN SEEDS for amino acid arginine – 2g/oz, amino acid tryptophan – 161mg/oz (28g) or 58%DV (the best source of tryptophan ever), iron – 20%DV, magnesium – 51%DV, manganese – 70%DV, phosphorus – 56%DV, zinc – 27%DV (one of the best sources of zinc)
- SUNFLOWER SEEDS for thiamine (vitamin B1) – 48%DV, niacin (vitamin B3) – 19%DV, folate (vitamin B9) – 19%DV, vitamin E – 78%DV, magnesium – 30%DV, manganese – 31%DV, phosphorus – 31%DV
- SUNDRIED TOMATOES for lycopene (the richest source of it), vitamin C – 102mg (169% DV), vitamin A – 38%DV, vitamin B6 – 0.3mg (20% DV), potassium – 1565mg (44% DV), and iron – 3mg (15% DV)
- RAISINS for sugars – 80% by weight including about 30% of glucose, boron – 2-3mg/100g, potassium – 21%DV, and amino acid arginine.
- GOJI BERRIES for vitamin A – 536% DV (mega-super rich), vitamin C – 48mg (81%DV), betaine – liver and kidney health promoter, and potassium – 1594mg (45%DV) – 4 times banana’s content!
**Values and percentages are based on the USDA Nutrient Database https://ndb.nal.usda.gov/ndb/search/list
**Values and percentages are approximate based on the USDA Nutrient Database
**Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.