by Margaux Sky

Created on: May 17, 2009   Last Updated: May 22, 2009

Though the human body is an amazing machine, years of awful diet choices will inevitably take a toll on a man's body. We all need vitamins, but just which vitamins and minerals do men specifically require to meet the needs of the male body. Men ought to eat one serving more at a meal than do women and supplements for men would also necessitate higher dosages. Though men and women obviously need the same nutrients, men need specific dietary essentials. Below are listed ten necessary nutrients that are specifically geared for the optimal health in a man, and of course, the best way to obtain these important nutrients, whenever possible, is through natural food sources.

1) ZINC Zinc is a prostate protector. Low zinc in a man doesn't necessarily mean he will succumb to prostate cancer, but it does mean he's at a higher risk for the disease. Zinc supplies a solid functioning base for the prostate, promotes healthy sperm development, vigorous testosterone action, aids in immune defense, and creates strong healing abilities when the body is fighting injury. Some foods high in zinc are calf's liver, beef tenderloin, lamb loin, venison, sesame seeds, pumpkin seeds, yogurt, Crimini mushrooms (raw), green peas, and shrimp. Of course, all foods should be prepared broiled, boiled, or steamed, and nuts should be eaten raw.

2) BORON Boron fights the bully prostate cancer and increases memory and concentration. According to the USDA, men should be getting 3 milligrams of Boron a day. Most American men aren't! Some Boron rich foods are almonds, red apples, dried apricots, avocados, Hazel Nuts, raisins (super high), prunes, red kidney beans, Brazil Nuts, peanut butter, walnuts, and dates as well as many other foods. Google http://www.algaecal.com/boron-sources.html for some other great Boron rich foods.

3) MAGNESIUM - Magnesium is a big muscle builder and men require more of this nutrient because of the larger muscle mass. Magnesium oversees the function of muscle contractions, building bone, regular heartbeats, blood clotting, nervous system tasks, and reduces the risk of getting the awful and ever-increasing diabetes, so prevalent a problem in obesity. Men are required, according to the RDA (recommended daily requirement), to take 41 milligrams of magnesium a day. Some great foods rich in magnesium are all the whole grains, brown rice, wheat germ, pumpkin seeds, spinach, swiss chard, salmon, soybeans, sunflower seeds, sesame seeds, halibut, and black and

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