25 Superfoods for Men for Strength & Building Muscles

Here at SUTRA, if you hadn’t figured it out already, we are superfood-obsessed and we genuinely believe that the more you can sneak superfoods into your diet, the better. Each of SUTRA’s co-founders has experienced incredible life change through superfoods, and they’re so easy to add in to your diet.

The secret to stellar health and superhuman strength, if you’re still wondering, is eating a combination of whole foods and superfoods! We went out and found the top 25 superfoods for men. These are foods that support your health holistically whether you are an athlete, a weekend warrior, or simply looking to heal and strengthen your body from the inside out.

When it comes to eating more whole foods, the key is to make simple substitutions. It may be daunting to set out to eat nothing but whole foods—it’s a lot less daunting to make one decision at a time, one snack at a time, one meal at a time to make healthy substitutions!

Without further ado, here are the top superfoods for men!

25 Superfoods for Men for Peak Strength

1. Maca

Benefits

Maca powder is chock-full of a whole bunch of nutrients, including vitamin C, copper, iron, potassium, and manganese.

Maca is associated with psychological benefits such as reduced symptoms of anxiety and depression.

Calling all athletes—maca has been found to help with muscle gain, increased strength, higher energy and overall better athletic performance.

How to get more of it

Luckily, you don’t have to look any further than this website! That’s because our SUTRA Gold boasts a healthy helping of maca so you can get your nutrients in a delicious, convenient golden milk.

Looking for more ways to get your maca? Try throwing maca powder into oatmeal, smoothies, energy bar recipes, or banana-peanut butter “nice” cream for an added nutrition boost!

2, Sea salt

Benefits

We need sodium in our diet, but the typical American person is getting way more than their fair share, and too much of this good thing can be dangerous. Because of its extra nutrients, sea salt has a better taste than regular salt, which means you’ll need less of it…and probably eat less sodium, as a result. 

How to get more of it

Simple--just replace the refined table salt that you’d usually use in recipes or to season food with sea salt!

3. Chlorella and spirulina

Benefits

According to an article from Superfood World, we can reap countless benefits from taking chlorella and spirulina together. These include...
  • Massive immunity boost
  • Fighting off harmful toxins
  • Noticeable increases in energy
  • Weight loss
  • Vitamin E, beta-carotene, and fatty acids (all contribute to anti-aging effects)
  • Reduced junk food cravings, which can help with weight loss
  • Help with digestion problems

How to get more of them

Spirulina and chlorella powders can be picked up from pretty much any health food store, and after that it’s easy! Just add a spoonful of each to your morning smoothie or to a glass of water in the afternoon for a pick-me-up. You can also find tablets, if powders and smoothies aren’t really your jam!

4. Dark, leafy greens

Benefits of greens

These things are the superfoods to end all superfoods! Here are a few awesome benefits that studies have found to be associated with dark, leafy greens:
  • Protect bones from osteoporosis
  • Fight inflammatory diseases
  • Promote heart health
  • TONS of antioxidants
  • Cancer prevention
  • Help maintain a healthy body weight
  • Regulate the digestive system

How to get more of them

First things first, you’re never going to eat them if they don’t taste good! Figure out how you like dark, leafy greens prepared.

Here are some ideas from the US Department of Agriculture to get you started :

  • Make a salad: Keep salads interesting by varying their colors, textures and varieties. Perk them up with small tender leafy greens such as romaine lettuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots.
  • Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
  • Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup.
  • Stir-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion or ginger.
  • Steamed: Steaming collard greens, mustard greens, kale or spinach until they are slightly soft.
  • In an omelet: Add steamed broccoli and/or spinach to an egg-white omelet for a vitamin and iron rich meal.
  • Another delicious way is to make kale chips: Just rip up a few kale leaves, drizzle on some olive oil, season it how you like, and roast in the oven at 425 until they start to turn golden. You won’t believe something can be so tasty, yet healthy at the same time!

5. Goji berries

Benefits

All the vitamins and minerals found in goji berries mean some awesome healing benefits for your body! Here are a few.
  • Boosts immune system
  • The antioxidants can protect against harmful effects of things like smoke and radiation
  • Supports eye health
  • May reduce arthritis pain
  • Helps with blood sugar issues
According to a recent study, goji berries increase energy, athletic performance, quality of sleep, ability to focus, calmness, and overall well-being. The participants in this study also experienced improvements in fatigue and stress levels as well as indigestion. 

How to get more of them

The simplest way to get goji berries into your diet is to snack on them! Whenever you find yourself craving something sweet and sugary, try reaching for a handful of these super-berries instead. Your body will thank you!

6. Red Reishi

Benefits

Reishi is an adaptogen, meaning it does wonders in helping us adjust physically, mentally, and emotionally to the negative effects of stress—namely, inflammation and hormone imbalances.
But red reishi mushrooms have even more to offer! They also boost the immune system by fighting off bad bacteria. They’re a great source of antioxidants, and they’re fantastic for liver function and detox!

How to get more of it

The number one easiest (and most delicious!) way is by enjoying a hot mug of SUTRA Black. This drink contains not only red reishi, but lots of other superfoods that will detox and energize the body as well.
If you want even more reishi in your life, try throwing it in to any recipe that calls for mushrooms—soups, stir fries, or these chocolate-y energy bites. Replace the cacao powder with a packet of SUTRA for even more energy!

7. Bee pollen

Benefits

What? Bee pollen? As in, the stuff that bees drop on flowers?
That’s right! Turns out, bee pollen contains almost every single nutrient that the human body needs in order to function. Here are some benefits bee pollen has to offer!
  • Stress relief and general mood enhancer
  • Increased energy—some athletes take bee pollen before a hard workout because of this awesome benefit!
  • Curbs unhealthy cravings and stabilizes hormones, which helps with weight loss or maintenance
  • Treats allergies…which sounds counterintuitive, we know!

 

Try desensitizing your body to bee pollen by starting to take it about 6 weeks before allergy season. Check out this testimony by a doctor from Denver, CO:

Leo Conway, M.D., of Denver Colorado, treated his patients with pollen. Dr. Conway reported: “All patients who had taken the antigen [pollen] for three years remained free from all allergy symptoms, no matter where they lived and regardless of diet. Control has been achieved in 100 percent of my earlier cases and the field is ever-expanding.”
Heals the body of chronic diseases caused by inflammation—it might even be an effective method of cancer prevention and a useful supplement to cancer treatment.

How to get more of it

Start small—about an eighth of a tablespoon per day—to make sure your body doesn’t have an adverse reaction. You can pick up bee pollen granules from health food stores, vitamin shops, and even Etsy. Over time, try increasing your intake to a quarter tablespoon per day for maximum benefits!

8. Coconut

Benefits

This article by Wellness Mama lays out more than 100 reasons to use coconut oil! The stuff is good for almost anything you can think of, from soothing sore throats to increasing energy.
  • Coconut milk has lots of benefits of its own, including:
  • Improved body composition—aka, increased muscle!
  • Reduced fatigue
  • Improved heart health
  • Better ability to fight infection
  • How to get more of it
For a double whammy, pour some coconut milk or oil into your morning SUTRA, which already has a dash of coconut milk thrown in. It tastes amazing, and the benefits are unparalleled. You can also try it in smoothies, oatmeal, or baking recipes for a subtle coconut taste.

9. Seaweed

Benefits

Seaweed is a power player in the superfood world compared with most land plants. We can reap so many benefits from seaweed. Here are a few!
  • Great source of Omega-3’s, especially for vegetarians
  • Seaweed is antioxidant rich and can help prevent against stress- and inflammation-related diseases.
  • Awesome source of fiber
  • More nutrients than any land vegetable

 

How to get more of it

You can snack on seaweed straight out of the bag! Most stores sell prepackaged, lightly-salted dried seaweed snacks that taste great and contain all of the nutrients of fresh seaweed.
If soups salads are your thing, you can try throwing seaweed in a Japanese-style salad or soup. There are hundreds of recipes out there! Seaweed can also be used to sprinkle on other foods for an added nutrient boost.

10. Ginger and turmeric

Benefits

When it comes to healing benefits, these superfood spices truly stand alone! Here are just a few examples of what they can do.
  • Protects heart health by lowering unhealthy cholesterol levels
  • Improves cognition through a unique blend of antioxidants
  • Naturally (and super-effectively!) relieves pain
  • Slows the progression of certain types of cancers, especially the ones that effect the gastrointestinal system 

How to get more of them

Just boil some water and pour in a package of SUTRA Gold for a serving of these amazing spices!
Looking for a way to add ginger and turmeric to a delicious family dinner? Try this ginger and turmeric broth recipe from Lazy Cat Kitchen as a base for your next curry or soup!

11. Apple cider vinegar

Benefits

The ACV hype seems to have died out a bit, but its healing benefits are still very much alive and well! Apple cider vinegar balances out blood sugar levels and fights diabetes.

Here are a few of its blood-sugar related benefits, according to Healthline:

  • Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses.
  • Reduces blood sugar by 34% after eating 50 grams of white bread.
  • 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%.
  • Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
  • Increases satiety, which helps with weight loss or maintenance
  • Lowers cholesterol and triglyceride levels

How to get more of it

First of all, make sure you’re using the right kind! The apple cider vinegar we’re talking about here is the organic, unfiltered stuff. This can be picked up from just about any health food store.
The recommended amount per day is about 1-2 teaspoons, up to 1-2 tablespoons. Too much apple cider vinegar can be harmful, but this amount is extremely safe. Most people prefer to dilute ACV in a tall glass of water…it’s safer for your teeth and the taste won’t be as overpowering—it is vinegar, after all!

Honorable Mentions

  • Almonds – Eating almonds daily lowers your risk of heart disease and improves your body’s ability to get rid of excess cholesterol. 
  • Turkey breast – Don’t wait until Thanksgiving to get more turkey—it contains nutrients that increase sperm production and fight cancer!
  • Eggs – One egg contains 4 grams of pure amino acids, which help build muscle. Eggs also contain a memory enhancer called choline.
  • Oatmeal – This power breakfast contains a hefty serving of zinc, which is known to boost immunity and help fight stress.
  • Flaxseeds – If you’re looking for an anti-aging superfood, this one is a great go-to. The Omega-3’s help erase fine lines in your skin, and people who eat more flaxseeds experience significantly less skin irritation and redness. 
  • Tomatoes – The lycopene found in this versatile fruit can decrease your risk of bladder, lung, prostate, skin, and stomach cancers and reduce risk of coronary artery disease.
  • Sweet potatoes – These aren’t just great for anti-aging (although they are). They also protect against Parkinson’s, Alzheimer’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. Quite a list for something so delicious!
  • Walnuts – These babies have even more heart-healthy Omega-3’s than salmon, and more antioxidants than red wine. You’re also getting a nice dose of protein in every bite.
  • Apples – Apples contain a flavonoid called quercetin, which reduces risk of allergies, heart attack, Parkinson’s, Alzheimer’s, and prostate and lung cancers.
  • Red peppers – Like tomatoes, red peppers contain lycopene, which reduces prostate cancer risk. They also pack a big vitamin C and beta-carotene punch.
  • Garlic – Smelly, yes, but its antioxidants are the perfect thing for fighting acne, hair loss, and the common cold.
  • Quinoa – A muscle-building superstar, quinoa contains all 9 essential amino acids. It also contains nutrients that combat obesity, high blood pressure, and type 2 diabetes. 
  • Peanut butter – Good news—your PB&J is great for heart health! That’s because peanut butter is full of monounsaturated fat (the good kind).
  • Watermelon – Because it contains more potassium than a banana or a cup of orange juice, watermelon can be incredibly effective in balancing blood pressure. Cut one up this summer!

Co-Founder Spotlight: Findings from Matt’s story

We told you we’re superfood-obsessed, and we have good reason to be! One of SUTRA’s co-founders, Matt Tamasi, is a walking example of how effective superfoods can be when it comes to men’s health.
Two critical functions of superfoods that were important to Matt’s health journey were reducing inflammation and healing the gut.

Reducing Inflammation

Inflammation is a key part of the body’s immune response, but chronic inflammation is a huge problem. A 2015 study by the British Journal of Nutrition linked unresolved inflammation to early development of chronic disease.

Luckily, we aren’t helpless in the fight against chronic inflammation. Eating the right foods—aka, anti-inflammatory foods-can help reduce disease-provoking inflammation.

Here are some ways to fight this inflammation.

Make your oils work for you. This means using the right ones. Certain oils are anti-inflammatory, while the wrong ones will actually make inflammation worse. Try cooking with olive, flaxseed, avocado, coconut, and canola oil.

Get your fruits and veggies. Eating lots of these will naturally bring inflammation levels down and counteract their harmful effects.
Eat lots of good herbs and spices. The two most important ones here are turmeric and ginger, which we talked about earlier. These really are the superheroes of the spice world!

Stay away from refined carbs. These increase inflammation, and eating them on a regular basis can be dangerous for people with chronic disease worsened by this inflammation.

Figure out which foods you’re sensitive to – this can cause inflammation if you continue to eat them. Some common food sensitivities are gluten, dairy, nuts, eggs, soy, and fish.

Want to check out some case studies of more people who found extreme healing through the foods they ate? This article from Prevention is a goldmine!

Healing the Gut

The health of our gastrointestinal systems is so important to our overall well-being!

Symptoms of poor gut health come in a wide range:

  • Digestive issues (think bloating, gas, diarrhea)
  • Sugar cravings
  • Bad breath
  • Food allergies or sensitivities
  • Moodiness, anxiety, and depression
  • Skin problems
  • Diabetes
  • Autoimmune disease
  • Suppressed immunity
Crazy how all that can stem from our gut health! So, how do we begin to heal our gastrointestinal systems and reverse those symptoms? Here are some tried and true ways!

Cut out irritants like caffeine and alcohol. It might be difficult, but it will be worth it! Check out this plan for quitting caffeine without headaches from our blog!

Add in probiotics! Your gut needs good bacteria to eliminate toxins, assist with nutrient absorption, and prevent the invasion of harmful microbes. Sources of probiotics include fermented foods like tempeh, kombucha, miso, kefir, sauerkraut, kimchi and yogurt. You can also take them in capsule form.

Get your ginger. Ginger relieves symptoms of gas and cramping and also effectively aids in digestion. Sprinkle it over food as a seasoning, or brew a mug of SUTRA Gold!

Bone broth is your best friend. It contains collagen and gelatin, which are both amazing when it comes to healing the lining of the gut and reducing inflammation. And be sure to make it yourself—bone broth from the store has had most of its healing properties processed out of it, unfortunately. 

In Summary…

For all the guys out there, healing and strengthening the body with food doesn’t have to be complicated! It really comes down to 3 steps:
  1. Eat lots of whole, nutritious superfoods
  2. Take steps to reduce inflammation
  3. Be nice to your gut
It’s that easy, and SUTRA is here to help every step of the way! Pick up a box of your favorite delicious, superfood-filled SUTRA drink today and get on the road to healing faster.

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