Male enhancement pills use a range of supplements, minerals, and vitamins to improve libido, increase sexual wellness, boost sexual performance, augment your testosterone levels, and eliminate erectile dysfunction.
There are a wide range of formulations to achieve these effects, and given how many men face these problems, it should be no surprise that there is an enormous range of male enhancement pills on the market.
Our researchers took a close look at the best products on the market to figure out which male enhancement supplements are the most effective for male sexual wellness and sexual performance. Here are our rankings.
1. Prime Male Enhance
For extra vitality, enhanced sexual mood, increased erection strength and an overall mood boost, Prime Male Enhance is the best out there.
“Words on paper can’t express how thankful I am”, many are saying.
If a libido or confidence boost is what you’re looking for – this supplement features effective ingredients that have the potential to help you do just that. The completely natural and transparent formula (stacked with Tribulus terrestris, l-arginine, b vitamins, maca, selenium, etc) also means you can be confident you’re getting male enhancement pills that are unlikely to cause side effects.
Made in an FDA-registered facility that follows GMP guidelines. A 90-day guarantee makes it risk-free too.
The all-around male enhancement frontrunner of 2020.
For enhanced sexual mood, healthy blood flow, and increased sexual endurance and stamina, look no further than Cilexin.
This professional formula contains L-Arginine, the precursor to nitric oxide, for improved blood flow… Tribulus terrestris, a testosterone booster… and Panax ginseng, a proven performance enhancer… plus a host of other minerals and herbs that work together to improve erectile health 100% naturally.
Whether you’re dealing with physical, psychological, or lifestyle issues, Cilexin can help. Here are just a few of the comments by happy customers…
… “Words on paper can’t express how thankful I am.”
… “Been using for 12 months now and I couldn’t be happier.”
Made in an FDA-registered facility that follows GMP guidelines.
Viasil is a male enhancement pill that continues to grow in popularity. It is 100% natural, provides fast results, and produces zero side effects.
In this supplement, you will find Horny Goat Weed, Zinc, Citrus Sinensis, Ginkgo Biloba, Tribulus Terrestris, Panax Ginseng Root, and Pomegranate.
It’s designed to treat erectile dysfunction, but is also said to help with endurance, energy levels, blood-flow, and ATP reserves in your muscles.
If you are looking for a natural male enhancement alternative that isn’t dangerous or sketchy, then Viasil is an awesome option to take a closer look at.
4. Male Extra
Male Extra uses a powerful fusion of proven natural ingredients to help supercharge your sex life, achieve better erections, satisfy your partner better, and increase blood flow.
Male Extra uses strong doses of L-arginine HCL and Pomegranate 40% ellagic acid in their formula. These ingredients are somewhat rare in the male enhancement world, and were chosen specifically for their ability to ramp-up the natural production of Nitric Oxide in the body.
Male extra is powerful, natural male enhancement when you need it.
AlphaXL is a popular male enhancement pill that uses effective herbal ingredients to achieve increased blood flow, higher testosterone levels, and more sexual stamina.
In this supplement, you’ll find horny goat weed, maca powder, Yohimbe bark, and saw palmetto, to name just a few ingredients.
All of these are present at high doses, which explains why its users praise its ability to improve everything from energy levels to sexual stamina to workout performance.
6. Leyzene2 with Royal Jelly
Leyzene2 with Royal Jelly uses three key ingredients, alongside royal jelly (an extract from honey bee hives) to achieve better male sexual performance.
The three primary ingredients are horny goat weed, arginine, and ginseng, all of which are present in a fairly high dose.
This is amplified by BioPerine, a proprietary black pepper extract which boosts bioavailability. Users find that it provides a reliable boost to libido and endurance when they need it.
7. Expandom Male Enhancement
Expandom is a male enhancement pill that explicitly targets poor erectile function. This supplement uses maca root, arginine, rhodiola, and tongkat ali as its key herbal ingredients, alongside a proprietary blend that includes caffeine, Tribulus terrestris, and other supplements to increase androgen levels and stimulate sexual arousal.
Users rave about boosts to libido and stronger, fuller erections, though in part because of the caffeine content, you should expect your energy levels to be through the roof for several hours after taking Expandom.
8. Zhou Boost Elite
Zhou Boost Elite is an all-around male enhancement supplement that is designed to boost testosterone, libido, and sexual arousal.
It’s designed for regular use, unlike some other male enhancement pills which are take-as-needed. Zhou Boost Elite will work well for older men who are looking to restore some youthful vigor and strength, thanks to its high levels of testosterone-boosting zinc, Tribulus terrestris, and horny goat weed.
9. Made in Utah Male Enhancement
Made in Utah Male Enhancement is a fairly well-balanced male enhancement supplement that uses zinc, tongkat ali, maca root, and a blend of two different types of ginseng, alongside a proprietary blend with a much longer ingredients list, for its male wellness effects.
Users find it’s a pretty solid and reliable male enhancement supplement that seems less prone to cause headaches and other side effects than other supplements on the market.
10. AlphaMAN XL
AlphaMAN XL makes some bold marketing claims, and while it may not actually give you two extra inches, users of AlphaMAN XL actually has a pretty solid blend of herbal extracts. Still, it’s divisive among its users; some people find that it isn’t very effective, while others love it.
11. GORIL-X Ultimate Male Enhancement
GORIL-X Ultimate Male Enhancement uses a foundation of horny goat weed, tribulus terrestris, and maca root powder for increased erection strength, libido, and arousal.
However, users are polarized when it comes to its efficacy: this male enhancement supplement appears to work much better for some men than others, so your results may vary.
12. Stamina Fuel
Stamina Fuel combines a high dose of zinc (a quick and easy way to boost testosterone) with several less-common herbal ingredients to boost stamina, libido, and sexual performance.
It’s a good bet if normal male enhancement supplements aren’t working for you, because the unique ingredients, like pumpkin seed extract, epimedium herb, eurycoma longifolia, and cayenne pepper, have different biochemical properties and different biologically active compounds than the usual supplements.
Best male enhancement pill overall: Prime Male Enhance
With potent ingredients like ginseng, maca, muira puama, and tribulus terrestris, Prime Male Enhance is unbeatable when it comes to all-around male enhancement. For better stamina, energy, libido, and sexual performance, it’s our top pick.
Best male enhancement pill for men over 40: Viasil
Declining libido and decreased sexual performance doesn’t need to be an inevitable consequence of getting older. Viasil combats this decline with a plethora of testosterone-boosting ingredients, leaving you feeling energized and ready to perform.
Best male enhancement pill for erectile function: Cilexin
Cilexin has cutting-edge ingredients that focus on increasing nitric oxide levels and increasing blood flow. These are at the core of erectile function, making Cilexin a great choice for men who want better and more reliable erectile function.
Best male enhancement pill for more stamina: Prime Male Enhance
Are you not lasting long enough, or gassed after the first round? Prime Male Enhance has the solution, with compounds like saw palmetto and L-arginine, which boost stamina and sustain libido all night by increasing your blood supply and nitric oxide levels.
Best male enhancement pill for testosterone: Viasil
Low energy, low libido, fatigue, and poor sexual performance—all of these are classic symptoms of low testosterone. Viasil is the male enhancement pill we recommend, thanks to its no-nonsense ingredients that contribute to higher testosterone, including zinc, tribulus terrestris, zinc, and ginseng root.
Best male enhancement pill for less fatigue and more energy: Prime Male Enhance
Feeling tired and out of energy, either in the bedroom or in your whole life? Prime Male Enhance is the male enhancement pill for you. With a broad range of powerful compounds to boost your mood, energy levels, and testosterone, Prime Male elevates your energy levels in the bedroom and beyond.
Who should buy a male enhancement pill?
Men who aren’t happy with their libido, energy levels, sexual stamina, or sexual performance could all potentially be helped by a male enhancement pill. While it is true that many of these issues strike men who are older, problems with sex drive, virility, and overall energy levels aren’t limited just to men in middle and old age.
If your sexual performance is not what you want it to be, you should think about trying a male enhancement pill. These supplements use a wide range of compounds to increase blood flow, which can help with erectile dysfunction, and both herbal and mineral compounds to increase levels of male sex hormones like testosterone and human growth hormone.
Low levels of these sex hormones (testosterone in particular) are often to blame for chronic low libido and low energy levels in men.
A male enhancement pill won’t necessarily help if you have underlying health problems that are inhibiting your sexual performance or energy levels.
These can include heart disease, diabetes, or neurological issues. That means that if a male enhancement pill doesn’t seem to solve your problems, it would be a good idea to see your doctor and ask about potential underlying health problems.
Some men also don’t respond to male enhancement pills; these men may need to try a prescription medication like Viagra or Cialis. However, if you don’t have an underlying medical problem that’s impeding your sexual function, you can see substantial benefits from a male enhancement pill.
How we ranked
The landscape for male enhancement pills is fraught with knockoffs, cheap products, and low-quality imitations. As such, it is particularly hard to sift out the good products from the bad.
Our research team tackled this issue by specifically looking for a set of ingredients known to improve male sexual function, sex hormones, and energy levels. This list was assembled from scientific and medical research that has cataloged the physiological effects of these compounds.
The list included relatively simple compounds like zinc and magnesium, which are known to help increase testosterone levels,especially in older men. It also included nitric oxide boosters like beetroot and L-arginine, which increases blood flow via their production of nitric oxide.
For many of these ingredients, there’s direct evidence that they could improve erectile function. Finally, the list also included herbal compounds which have some evidence suggesting they improve some aspect of male hormonal or sexual function, like saw palmetto, horny goat weed, and maca root.
Then, we evaluated the male enhancement pills on the market to see which of these effective supplements for male enhancement they contained. Unlike some of our other product rankings, we had pretty strict requirements on how established a brand was to be eligible for inclusion in our rankings. In the past, many shady companies have entered the male enhancement pill market, only to have their product be outed as ineffective or tainted.
These companies fold, then re-establish themselves under another name a while later. To keep these sorts of products off our rankings, we only considered male enhancement pills that have stood the test of time.
If a product didn’t contain enough ingredients to potentially be effective at improving male sexual function, sex hormones, or energy levels, we eliminated it. Next up, we looked to see if the remaining products contained too much in the way of stimulants or flushing agents.
Like with weight loss pills, lower-quality male enhancement pills often use compounds like caffeine or niacin to induce a buzz or a “rush”-like feeling, without providing any ingredients to actually improve sex drive or sexual function.
Once we’d identified effective products, we looked to see if the doses of active ingredients that they used lined up with what’s been used in the scientific literature.
Many of the popular ingredients in male enhancement pills have been evaluated independently in scientific research, so their dosage profile is often well-understood. We also checked to see which products had unnecessary binders, fillers, and stabilizers.
Finally, we ranked the remaining products in order according to their overall quality, leaving us with the best male enhancement pills on the market right now.
Men face a range of sexual health challenges, especially as they get older. These can include erectile dysfunction, poor sexual performance and sexual arousal, and low testosterone, to name just a few.
A male enhancement pill is a supplement designed to address all of these issues in a natural way with a combination of supplements, vitamins, and minerals.
Many men turn to male enhancement pills instead of, or in addition to, more standard medical treatments like Viagra, Cialis, or testosterone replacement therapy.
The right male enhancement pill can take advantage of the natural sexual wellness and performance-boosting properties of a range of vitamins, minerals, supplements, and herbal extracts for maximal results.
Male enhancement pills with horny goat weed can treat erectile dysfunction and improve erection strength. One of the hottest and most potent ingredients in many modern male enhancement pills is horny goat weed, a plant native to Asia that’s long been used as an aphrodisiac in traditional medicine practices.
Evidence for its efficacy at improving erection strength and fighting erectile dysfunction is based on research in animals that shows that compounds in horny goat weed act on specific biochemical pathways that increase blood flow during erections.
One such study was published in 2013 in the Journal of Sexual Medicine by researchers at the University of California Knuppe (1).
In the study, the researchers conducted a series of experiments on rats that demonstrated the activity of the active ingredient in horny goat weed. They found increased blood flow during erections as well as increased central nervous system activity.
Tribulus terrestris can contribute to erectile function and stamina. Many male enhancement supplements also employ Tribulus terrestris, an herbal extract that has a similarly long history of use as an aphrodisiac.
Like horny goat weed, animal studies also support the role of Tribulus terrestris in improving male sexual function, although through a different pathway.
A study published in 2013 by researchers in Korea studied the biochemistry of Tribulus terrestris in living cells to uncover an explanation for its function as a supplement for sexual function (2). The researchers found that Tribulus terrestris up-regulates the activity of the nitric oxide cycle, which is tightly linked to blood flow.
Hence, more nitric oxide means more blood flow, and as a result, stronger and longer-lasting erections. This would explain why Tribulus terrestris is a popular supplement in its own right, and bolsters the argument that it should be included in a male enhancement pill.
Male enhancement supplements with maca can improve sexual desire, independent of testosterone level. Maca root powder is another popular male enhancement supplement ingredient, and it was long thought that this South American plant increased testosterone, which would explain its ability to boost sexual desire.
However, large and well-designed studies found that maca does not, by itself, increase levels of testosterone or its metabolites (3).
Could maca still be useful? One study published by researchers in Peru in the scientific journal Andrologica suggests that maca acts through a different pathway to boost sexual desire (4).
The study was a double-blind placebo-controlled clinical trial that lasted 12 weeks. In it, some of the men received a maca supplement, while others received a placebo.
Over the course of the study, the researchers found that the maca increased sexual desire, though testosterone levels stayed the same.
This provides evidence that maca increases sexual desire and arousal through a pathway other than increased testosterone, which suggests that it could work even better alongside a supplement that does increase testosterone.
Male enhancement pills can take several weeks to reach their full effect. In the same study on maca root, the researchers also noted that the increases in sexual desire did not occur until eight weeks into the study.
This may also be the case with other male enhancement pills: if they aren’t working immediately, but you aren’t experiencing any negative side effects, it may take a few weeks for the effects to completely kick in.
Because of the wide discrepancies in ingredients among male enhancement supplements, it should not be too surprising that some people have side effects.
Because male enhancement pills usually have many different ingredients, it can be hard to determine which ingredient is responsible for the negative side effects. Among the more mild effects that users report are headaches and gastrointestinal problems.
Again, because the amount and dose of active ingredients varies so widely from one supplement to another, it is hard to make any blanket recommendations.
Some active ingredients, like maca and horny goat weed, are usually taken in high doses (anywhere from 150 to over 1000 mg per day), while others, like zinc, are taken at lower doses of 20-40 mg.
The best bet is to stick with a highly-ranked male enhancement pill from a reputable manufacturer, and not to exceed the recommended dosage. Shady sources or excessive dosages are where people often run into trouble with side effects.
Q: What is a male enhancement pill?
A: Male enhancement pills are supplements that are designed to increase sexual desire, improve sexual performance, increase energy levels, and stimulate male sex hormones like testosterone.
A male enhancement pill can accomplish this goal through a variety of means, but the best products on the market combine multiple biological mechanisms at once: a good male enhancement pill will have compounds to boost nitric oxide production, which has an immediate effect on sexual performance, as well as compounds to increase testosterone and growth hormone levels, which build in their efficacy over the course of days and weeks.
Q: What does Extenze do for males?
A: Extenze is an extremely popular male enhancement pill that is based on a combination of mostly herbal ingredients that includes tribulus terrestris, tongkat ali, GABA, yohimbe, and L-arginine, with black pepper extract to improve the bioavailability of the ingredients.
Many of these ingredients have rapid efficacy, so the formulation used in Extenze is definitely intended to have a quick effect.
Within an hour or two of taking Extenze, your body’s nitric oxide levels will have increased and your sex drive should be elevated. Both of these factors should help enhance your sexual performance and your erectile function.
Q: What vitamins are best for male enhancement?
A: If you are specifically looking for vitamins that improve male sexual function, the best candidates are actually trace minerals: compounds like zinc, copper, and magnesium (often found in multivitamins for men) are surprisingly effective.
In older men in particular, deficiencies in these vitamins are associated with decreases in male sex hormones. If you want to go beyond basic vitamins and minerals, your options broaden considerably when it comes to
Q: How long does it take for a male enhancement pill to kick in?
A: Depending on the specific ingredients, male enhancement pills may take as short as an hour or as long as a few weeks to reach full effect.
Short-acting ingredients, like L-arginine, kick in pretty quick, but something that relies more heavily on testosterone boosters and minerals like zinc and magnesium can take several days to a few weeks to completely reach maximum efficacy.
Most male enhancement pills are a balance between these extremes, but even in the best possible case, you should expect it to take at least one hour to start feeling the effects of a male enhancement pill.
Q: What male enhancement pills are available over the counter?
A: Any male enhancement pill that does not contain controlled compounds like sildenafil (the active ingredient in Viagra) or tadalafil, the active ingredient in Cialis.
As long as pharmaceutical compounds are not in a product, it is legally able to be sold over the counter. Whether a product sold over the counter actually works is another matter—unlike with pharmaceutical drugs, there is no requirement that a supplement demonstrate efficacy before it’s sold on the market.
It’s best to check rankings and reviews to see which male enhancement pills actually work.
Q: What male enhancement pills work?
A: The most effective male enhancement pills are those based on vitamins, minerals, and supplements that have a proven scientific benefit.
Sometimes the most basic ingredients are the most effective: even something as simple as zinc or magnesium can improve male sex hormone levels, particularly in older men.
Other ingredients to be on the lookout for include anything derived from beets or beetroot juice, because of the widely-known nitric oxide producing capabilities of beetroot, and products containing L-arginine, which also helps facilitate blood flow.
Finally, you have a better chance with male enhancement pills that contain herbal ingredients that are associated with male sexual function, like horny goat weed or tribulus terrestris.
Q: What do male enhancement pills do?
A: Male enhancement pills cover a wider territory of biological mechanisms: some are focused primarily or exclusively on enhancing short-term sexual performance; these products usually accomplish this by targeting your body’s production of nitric oxide.
By providing supplemental ingredients that increase nitric acid production, these types of male enhancement pills directly boost your ability to get and maintain an erection.
Other male enhancement products target libido and energy levels by boosting testosterone. The mechanism of action here might be a combination of herbal compounds that are thought to stimulate testosterone production, or alternatively may provide direct precursors to testosterone, like DHEA.
Some male enhancement pills also address underlying issues that could lead to low levels of testosterone and other male sex hormones, such as deficiencies in zinc and magnesium.
Though different products (and even different ingredients within the same product) act through different pathways, the ultimate goal is the same: boosting energy, libido, and sexual performance and desire.
Q: When should you take a male enhancement pill?
A: How to time a male enhancement pill depends to some extent on the mechanisms that it is relying on. Male enhancement pills that are closer in design to an HGH or testosterone booster should be taken every day; in contrast, something that’s more exclusively focused on sexual enhancement should be taken at least an hour before any sexual activity.
That recommendation is based on evidence from nitric oxide-boosting compounds like beet supplements, which take at least one hour to kick in.
Q: Where do you buy male enhancement pills?
A: It’s not too hard to find male enhancement pills, but it is tricky to find good ones.
There’s no shortage of knockoff, low-quality male enhancement pills at truck stops, adult stores, and convenience stores, but these kinds of products are questionable to say the least. Many times, these imported brands are later found to be laced with unlisted compounds.
The best place to get reliable male enhancement pills is through online retailers that have user reviews, like Amazon. That way you’ll have a better idea whether a particular product works, and you can check out the ingredients before you try it.
Q: How long does a male enhancement pill last?
A: A good-quality male enhancement pill should last for several hours if it has a strong formulation. While the effects of a male enhancement pill will kick in within an hour, your body’s physiological reaction to the ingredients should last for multiple hours.
Since the primary mechanisms behind an effective male enhancement pill have to do with increasing nitric oxide levels and boosting testosterone and other male sex hormones, these effects don’t wear off very fast.
Do keep in mind the fact that a male enhancement pill won’t be able to fight off other sources of physiological fatigue that could inhibit your sexual function—such as staying up very late at night, or the effects of alcohol. If it feels like your male enhancement pill is wearing off too quickly, look for other explanations first before blaming the supplement.
Q: What happens if you stop taking male enhancement pills?
A: In the short term, if you have been relying on a male enhancement pill to elevate your nitric oxide production, you might notice a fairly rapid decrease in your ability to get and sustain an erection.
Aside from that, any other effects from discontinuing a male enhancement pill will appear more slowly. Ingredients meant to boost testosterone and growth hormone levels will fade out of your system within a few days, but you may not notice the decrease in male sex hormones for a week or more.
Likewise, if the mineral compounds in a male enhancement pill are responsible for keeping your testosterone high, it might be even longer–several weeks, perhaps–before your zinc, magnesium, or copper levels slip low enough to stop supporting optimal sex hormone levels.
So, the primary effects you’ll notice from a male sex hormone will be due to the drop in nitric oxide producing compounds.
The market for male enhancement pills is something of a wild west, but there is good scientific evidence for a number of supplement ingredients for male sexual wellness and performance.
Horny goat weed, Tribulus terrestris, and maca root are all particularly powerful compounds, and act in a synergistic way to increase sexual arousal, erection strength, and sexual stamina.
That’s why you’ll find these ingredients in the best male enhancement pills on the market. Since there are so many different formulations, the risk of side effects varies from person to person and from one pill to another, but some of the side effects that have been reported with male enhancement pills include rashes, rapid heart rates, high excitability, gastrointestinal effects, and headaches.
You can minimize the risk of side effects by sticking with the recommended dosage of a male enhancement pill from a recommended manufacturer, and discontinuing use if you do develop side effects.
Though not all supplements for male enhancement live up to the hype, there are a number of ingredients which really can boost your libido, increase sexual performance, and decrease or eliminate erectile problems.
For BodyNutrition’s #1 male enhancement pill recommendation, click here.
to set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a saine diet sooner than you think.
Simplify. Instead of being overly concerned with counting kcal or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious
Start slow and make changes to your eating habits over time. Trying to make your diet saine overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad ( full of different color vegetables ) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Small Changes Matter. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every saine food choice you make counts.
Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restos. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.
Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model saine eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every tige. We tend to rush though our meals, forgetting to actually taste the flavors and feel the compositions of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, saine meals throughout the day ( rather than the standard three large meals ) keeps your energy up and your metabolism going.
Fruits and vegetables are the foundation of a healthy diet. They are low in kcal and nutrient abondant, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
The antioxidants and other nutrients in fruits and vegetables help protect against certain variétés of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.
Choose healthy carbohydrates and fiber sources, especially whole céréales, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole céréales tend to have a healthier heart.
Healthy carbs ( sometimes known as good carbs ) include whole céréales, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels ne change pas.
Unhealthy carbs ( or bad carbs ) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Include a variety of whole grains in your saine diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different céréales to find your favorites.
Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U. S., check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
Try mixing grains as a first step to switching to whole grains. If whole céréales like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole céréales. You can gradually increase the whole grain to cent pour cent.
Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.
Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.
Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce bourrinage mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Try different genres of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good possibilités. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.
Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole céréales, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its emploi. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your saine diet—sugar and salt.
Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and encas we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.