Men like to think of themselves as hairy, dirty, and masculine beasts. Indeed, this is quite an accurate description. Although this rugged persona at times can limit man's desire to learn about proper nutrition. Processed foods have exponentially multiplied in availability, and likewise hunter and gatherer lifestyles have dwindled. Unproven research studies and inconsistent health news reports simply cloud the truth concerning adequate nutrition. The best solution is to get back to basics. Listed below are the top ten nutrients that men need.

1. Calcium (1000 mg per day) and Vitamin D (400 IU per day)

It is only natural that vitamin D be grouped with calcium since it aids in calcium absorption. That explains why many calcium-rich foods are enriched with vitamin D. Calcium is critical to the body because it promotes bone strength and protects against osteoporosis. Healthy sources of calcium are low-fat milk, yogurt, cheese, almonds, and some greens like broccoli and kale. Many food products such as milk are fortified with vitamin D, but the majority of our vitamin D absorption comes from our bodies' production of it through the energy of the sun's rays. The primary point being that it is therefore medically necessary for a man to skip work in order to be outside on a sunny day.

2. Folic Acid (400 mcg)

Also known as vitamin B9, or its natural form of folate, this bad boy helps create and grow red blood cells and DNA. If that were not enough, it is also rumored to be beneficial in the prevention of cancer and heart disease, but folate has been known to brag. If you have never had the opportunity, then now is your chance to eat some collard greens because leafy green vegetables such as that and spinach are excellent sources. Otherwise folic acid can also be found in citrus fruits and juices, beans and peas, whole grains, poultry, pork, shellfish, and liver.

3. Iron (18 mg)

Iron is essential for the transportation of oxygen in the body and anemia can result in the case of iron deficiency. Too much iron however, could possibly lead to liver damage. Iron is critical when beginning an exercise plan, because one can often experience excess fatigue and reduced gains if possessing insufficient iron stores. Heme iron is absorbed easily and can be found in meat, fish, and poultry, whereas non-heme iron sources such as fruits, vegetables, dried beans, nuts and grains require vitamin C intake for adequate absorption. This is an excellent segue

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