The Manly Man's Guide to Essential Vitamins and Minerals

The Manly Man drinks his coffee black, changes his own oil, and pays a little extra attention to the vitamins and minerals that set him apart from the latte sippers. If you want to join his ranks (and why wouldn't you?) you'll need to order up your supplements a la carte, like him. To help, we've put together a list of the Manly Man's Macho Seven, the key vitamins and minerals that make men Manly Men – and where to find them.

Let's begin at the beginning: your penis. Recent research indicates that a lack of vitamin D in your diet can lead to erectile dysfunction. It was discovered that low levels of Vitamin D may spur the production of free radicals called superoxide ions. These compounds in turn deplete your nitric oxide, a molecule that helps your blood vessels function properly, which is to say, pump up your penis. To ensure you are packing enough vitamin D, add a slice of cheese to that burger, or better yet, get some sunlight.

Want to keep your sperm in primo, Grade A condition as well? Don't skimp on the zinc. This mineral will also help the Manly Man after a bar fight, as it assists in healing wounds. Oysters, popularly known to put her In The Mood, are coincidentally a fabulous source for zinc.

Your heart, arguably the Manly Man's number two organ behind his penis, relies inordinately upon vitamin K to keep pounding. In fact, an 8-year long study determined that there is an inverse correlation between that vitamin and coronary heart disease: The higher the consumption of vitamin K2, the lower the risk of a heart attack. So make sure that your big daily salad goes heavy on the kale; one cup of of these greens provides 94 percent of your daily requirement of K.

The modern Manly Man is a Thinking Man, too, and his brain needs vitamin B-12 like his heart needs K. Brain fog, memory loss, depression, anxiety, confusion, disorientation, hallucinations, schizophrenia – these are all symptoms of vitamin B12 deficiency. A Finnish study even indicates that people who consume foods rich in B-12 may reduce their risk of Alzheimer's disease in their later years. Afraid you might be a couple of quarts low? Eat a steak!

The mineral magnesium is another “brain food,” but it also fights headaches and muscle cramping. Sprinkle some sesame seeds atop your salad to keep your magnesium topped off.

If you are a true Manly Man, then you are working out everyday, and for that kind of regular exercise you need nitrates. Your body converts these into nitric oxide, which aids the flow of blood to your muscles. Even small amounts of celery, arugula and beets in your diet should give you all the nitrates you're looking for.

Manly Men are known to occasionally hoist a few, and for that you'll need your liver in good working order. Choline, a B complex vitamin, plays a key role in the transport of fats and fat metabolism, which keeps your liver scrubbed and reduces the risk of liver cancer as well. Eggs are rich in this nutrient, as are soybeans and soybean products.