The way to a man’s heart is through his stomach.

As we wrap up this memorable international Men’s health week, what better way to show them our love and appreciation than by touching where it hits best? Before we get to that, this week has been all about promoting general men’s health be it mental, emotional and physical health and it doesn’t stop there.

We must consistently prioritize the well-being and health of the men within our generation. Over an extended period, they have been neglected, resulting in their silent suffering and potentially detrimental consequences. Within our time, we have observed numerous celebrities meeting untimely deaths, and this not only applies to them but also hits close to home. However, this does not have to be the case if we collectively invest in caring for our dear men and dedicate more effort to understanding their unique needs. We are all distinct individuals, and what may work for women may not necessarily work for men.

In line with that, there are certain foods that can be beneficial for men’s health and they can add to their diet to promote overall health and help prevent diseases:

  • Fatty fish: Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines can help reduce the risk of heart disease and support brain health.
  • Berries: Blueberries, strawberries, and other berries are packed with antioxidants, which can help protect against chronic diseases like cancer and improve cognitive function.
  • Leafy green vegetables: Foods like spinach, kale, and broccoli are rich in vitamins, minerals, and fibre, and can help reduce the risk of heart disease and certain types of cancer.
  • Tomatoes: Tomatoes are a great source of lycopene, an antioxidant that has been linked to a lower risk of prostate cancer. Cooked tomatoes, such as tomato sauce or tomato paste, are particularly beneficial.
  • Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, fibre, and various minerals. They can help reduce the risk of heart disease and promote overall health.
  • Whole grains: Foods like whole wheat, brown rice, quinoa, and oats are high in fibre and can help lower the risk of heart disease, type 2 diabetes, and certain cancers.
  • Lean proteins: Opt for lean sources of protein such as chicken, turkey, fish, tofu, and legumes. Protein is essential for muscle growth and repair, and it also helps keep you feeling full.
  • Garlic: Garlic contains compounds that may help lower blood pressure and cholesterol levels, reducing the risk of heart disease. It also has antimicrobial properties.
  • Yoghurt: Yogurt is a good source of probiotics, which promote a healthy gut and immune system. Choose plain yoghurt without added sugars for the most benefits.
  • Dark chocolate: Dark chocolate with a high cocoa content is rich in antioxidants and may have heart health benefits. Enjoy it in moderation.
  • Finally, in line with last week’s article, eating avocados is a great way to improve one’s mood as it gives brain power thus lowering the risk of depression thus is good for mental health. Other foods that lower the risk of depression are green leafy vegetables, walnuts, berries, mushrooms, apples and beans among others.

Remember that a balanced and varied diet together with regular exercise is important so as to achieve good health. Do not shy away from visiting a medical professional for more advice and not only when you are sick. This way, a more healthy lifestyle according to your body type can be achieved and it can also prevent future risks that may pose a threat as prevention is better than cure.

Now that we know what types of food promote good health for men, let’s go ahead and prepare a healthy dish that you can prepare so as to appreciate the men in your lives as we conclude this celebration week.

Today we shall prepare fish but with a twist as once in a while, it is important to feel like Gordon Ramsey. We shall be preparing a classic lemon butter fish as fish is one of the foods that benefit men’s health. It does not take long to prepare as the prep time is 20 minutes.

Calories 302

Ingredients  

  • 4  fish fillets 3tbsp melted butter
  • zest from 1 medium lemon
  • ½ tsp salt(you can add or reduce according to your preference)
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ¼ tsp  black pepper
  • 3 TB olive oil (or any oil of your choice)
  • freshly chopped parsley leaves for extra flavour
  • Extra lemon slices to garnish.

Instructions

  1.  Pat dry the fish fillets using paper towels so as to get rid of excess moisture. This is to ensure the fish browns on the pan instead of steaming.
  2. Combine melted butter, lemon juice and zest, and 1/2 tsp salt in a bowl and Stir to combine well. Add more salt, if desired.
  3. In a separate bowl, combine the remaining 1/2 tsp salt, paprika, garlic powder, onion powder, and black pepper. Evenly press the spice mixture onto all sides of the fish fillets.
  4. In a large, heavy pan over medium-high heat, heat up the oil until hot. Once your oil is ready, add the fish and do not overcrowd it so as to allow browning.
  5. Cook each side just until the fish becomes ready and is browned, about 2-3 minutes per side; drizzle some of the lemon butter sauce as you cook. Make sure it doesn’t overcook. Season with extra salt and freshly ground black pepper to taste.
  6. Serve fish with remaining lemon butter sauce, parsley, and lemon wedges.

You can serve this with ugali and green leafy vegetables of your choice and enjoy!

I hope you enjoyed reading this article and you learnt something new. Be sure to share this article with your friends, family or even acquaintances and do not forget to like and comment on this article. Remember to share the love and appreciation of any man you come across and have an amazing weekend and a productive week ahead.

 Victoria ❤❤❤