19 Super Foods To Naturally Cleanse Your Liver

Food and Nutrition

                                

                                                              

19 Super Foods To Naturally Cleanse Your Liver

http://www.healthy-holistic-living.com

                                 

 

CUREJOY Why does the liver need a detox? 

The necessity for detoxification or detox, comes from the concern that toxins are constantly bombarding and accumulating in our bodies. Toxins are chemicals with potentially harmful effects. While some toxins are more obvious, such as pesticides or environmental impurities, others are by-products of processed foods and some that the body produces but fails to effectively expel. 

 

Problems with a Detox Diet: 

Detox diets force you to temporarily give up certain kinds of foods and then to gradually reintroduce the them back slowly, while staying away from the unhealthy ones.  Symptoms may improve with a detox diet, but there is no evidence that this is due to clearing toxins from the body. Instead, improvements may result from what is and is not eaten and drunk on these diets.

Most natural liver detox diets lack science to support them. Any weight loss is usually from fluid and muscle loss and lasts while you are on it. Most people quickly regain weight once they go off the diet. Worse, especially if used long term, detox diets can cause harm. 

 

Natural Foods better than any detox diet: 

As it turns out, a balanced, proper diet may be more helpful than a detox diet. Our livers act as our body’s own personal vacuum as it sucks toxins present in the bloodstream, trigger and support healthy digestive functions through the bile and converts and distributes nutrients from the foods we eat.

Here’s our recommendation of natural foods that you can adopt in your current diet without the need to starve and will support healthy liver functions much longer than any diet:

DETOX YOUR LIVER WITH 19 SUPER FOODS:

1. Beets and Carrots:  Carrots are rich in Glutathione, a protein that helps detoxify the liver. Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.
2. Tomatoes: They have abundant amounts of Glutathione that is a great detoxifier of the liver. As a side effect Lycopene in tomatoes will protect against breast, skin and lung cancer.
3. Grapefruit: Another source of liver cleansing glutathione is grapefruit. Also high vitamin C and antioxidants, boosts production of the liver detoxification enzymes and increases the natural cleansing processes that help flush out carcinogens and other toxins of the liver.
4. Spinach:  Raw Spinach is a major source of glutathione that triggers toxin cleansing enzymes of the liver.
5. Citrus Fruits: Lemons and Lime contain very high amounts of vitamin C, helps stimulate the liver and aids the synthesizing of toxic materials into substances that can be absorbed by water.
6. Cabbage: The isothiocyanates (ITCs) made from cabbage’s glucosinolates provides liver detoxifying enzymes that help flush out toxins.
7. Turmeric: Turmeric is the liver’s favorite spice and helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens.
8. Walnuts: Walnuts are a good source of glutathione, omega-3 fatty acids, and amino acid arginine, which support the normal liver cleansing actions, especially in detoxifying ammonia.
9. Avocados: The nutrient-dense super-food, avocado helps the body produce glutathione- compound that is necessary for the liver to cleanse harmful toxins.
10. Apples: They are high in pectin and other chemicals essential to cleanse and release toxins from the digestive tract. Apples make it easier for the liver to handle the toxic load during the cleansing process.
11. Brussels sprouts: Brussels sprouts are high in sulfur and antioxidant glucosinolate, which forces the liver to release enzymes that block damage from environmental or dietary toxins.
12. Garlic: Garlic is loaded with sulfur that activates liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.
13. Dandelion: Dandelion root tea assists the liver in breaking down fats, producing amino acids and generally ridding it off toxins.
14. Leafy Green Vegetables: Green Veggies are extremely high in plant chlorophylls that absorb environmental toxins, increase bile production, neutralize heavy metals, chemicals and pesticides, lowering the burden on the liver.
15. Cruciferous Vegetables: Eating broccoli and cauliflower will increase production of enzymes glucosinolate in your system that help flush out carcinogens, and other toxins.
16. Asparagus: Asparagus is a great diuretic helping in the cleansing process and sharing the detox load of the liver and kidneys.
17. Green Tea: Green tea is full of plant antioxidants known as catechins, a compound known to assist liver function.
18. Olive Oil: Cold-pressed organic oils such as olive, hemp and flax-seed are great support for the liver, providing the body with a lipid base that can suck up harmful toxins in the body.
19. Alternative Grains: Gluten rich grains wheat, flour, or other whole grains increase the load on the liver’s detox function and enzyme production. Switch to alternative grains like quinoa, millet, and buckwheat in your diet.

Food Face-Off: Which is Healthier? 1

Food  and Nutrition

 

Food Face-Off: Which is Healthier? 1

Provided by

By Amanda Oaklander


                             

White Potato (baked, unsalted)	Category	Sweet Potato (baked, unsalted)
108	Both are nearly identical in calories	103
2 g	…and in protein	2 g
8%	…and in carbs!	8%
10%	Sweet potatoes start shining in the fiber department.	15%
1.8 g	Though they live up to their name with more natural sugar	7.4 g
1%	They also come with more calcium.	4%
4%	Both are good sources of iron	4%
8%	And magnesium.	8%
9%	Regular spuds have more phosphorus	6%
18%	And more of that famous potato potassium.	16%
0.3%	Sweet potatoes have a pinch more sodium.	1.7%
24%	But are way higher in vitamin C.	37%
7 mcg	Sweet potatoes clobber white with beta carotene.	13,120 mcg
9%	Still, white potatoes eke out a win with niacin, aka vitamin B3.	8.5%
11%	They also contain much more folate, which powers brain neurotransmitters.	2%
0.2%	But sweet potatoes really bring their A game with oodles of vitamin A.	438%
Baked Potato: 6	WINNER: TIE	Sweet Potato: 6

THE BOTTOM LINE: News flash: Both potatoes are good for you! It’s technically a tie, but we love sweet potatoes for their insane amounts of vitamin A and beta-carotene. They may be sweeter, but they’ve got the fiber to make it work.

WHAT TO BUY: Always, always spring for organic potatoes. Conventional potatoes are subjected to multiple rounds of fungicide and herbicide treatments, and you can’t wash all the chemicals off.

JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA. These figures reflect your average white potatoes and sweet potatoes.

Food  and Nutrition

Eat Better in 2013 with these Simple Swaps

 

Turn Your Favorite Comfort Food into Health-Friendly Fare

  By David Zinczenko, By Matt Goulding, Photographs by Nigel Cox

Comfort foods don't have to lead to elastic-waist pants. We show you where these wintertime classics go wrong—and how you can rescue them in your own kitchen

January 1 arrives with a cruel paradox.

Cold weather makes us crave the primal pleasures of comfort food, but a new year is also the time to follow through on our weight-loss resolutions. So how can we resist the belly-warming, sugar-laden, fat-drenched foods that foster some of America's greatest health problems? And scarier yet, the restaurant versions that take bad (and delicious) to worse (and dangerous)?

Actually, you don't have to choose between feeding your belly and flattening it. While writing our new book, Cook This, Not That! Skinny Comfort Foods, we dissected four iconic American comfort dishes, pinpointing major trouble spots and offering quick, decisive fixes for each. Use these tricks and techniques as a blueprint for healthy cooking, so you can avoid dining-out disasters and turn all your favorite comfort foods into mouth-watering weight-loss weapons. You'll have all the edible comfort you crave, plus a lean belly to show for it.

MAC & CHEESE

Think about comfort food and you'll probably conjure up an image of a bubbling crock of mac & cheese. The problem is, short of mayo straight from the jar, you'd be hard-pressed to find a food with more calories per gram. But we believe that a creamy but relatively healthy mac & cheese is an inalienable right of every American—and we've cracked the code.

The Fix: Many restaurants use low-cost, high-calorie cheeselike substances of the Velveeta variety. Instead, swap in bechamel—an easy, creamy white sauce. Add flavor-packed sharp Cheddar, along with lower-calorie Swiss and mozzarella for more meltability. To finish, top with Parmesan and panko, and broil for a crunchy crust.

MACARONI & CHEESEYou'll need:

2 cups elbow macaroni, fusilli, or cavatappi pasta

2 Tbsp butter

2 Tbsp flour

2 cups 2% milk

1 cup shredded extra-sharp Cheddar

1/2 cup shredded mozzarella

1/2 cup grated Gruyere or other Swiss cheese

1/4 cup Greek yogurt

1/2 cup panko bread crumbs

1/4 cup grated Parmesan

Pepper to taste

How to make it:

1. Cook the pasta according to package instructions until just al dente. Drain and reserve the pasta.

2. Meanwhile, melt the butter in a saucepan over medium heat. Sprinkle in the flour and cook for 1 minute, stirring constantly. Gradually whisk in the milk and cook, stirring frequently, until thickened, 5 minutes. Add the Gruyere, Cheddar, and mozzarella, and stir until melted. Cut the heat, add the yogurt and cooked pasta, and toss.

3. Heat the broiler. Pour the mac & cheese mixture into an 8" square baking dish. Top with bread crumbs and Parmesan, and season with black pepper. Broil until the bread crumbs are golden brown, about 5 minutes.

(Makes four servings)

Estmated average restaurant mac & cheese
Calories: 1,380 Calories
Fat: 96 g
Sodium: 3150 mg

Our mac & cheese
Calories: 595
Fat: 28 g

Sodium: 462 mg

SAVE
Calories: 785
Fat: 68 g
Sodium: 2688 mg

Which cheese and dairy products won't make you look like a cow? Find out the 13 Best Dairy and Deli Foods for Men.

ICE CREAM SUNDAE

The sundae used to be so simple: a scoop of ice cream, a drizzle of chocolate, and a cherry on top. But that treat has been replaced by tricked-out, candy-packed, triple-sauced behemoths that can contain more calories than a pound of steak. Follow these tips and you'll return the old-school sundae to its rightful place as a sensible indulgence.

The Fix: Seek out quality ice cream that lists milk, not cream, as the first ingredient. We like Breyers Natural Vanilla, at under 150 calories per serving, or any of the ice creams on our list of the 24 Best (and Worst) Desserts in America. Garnish it with high-impact fruit, chocolate, and nuts, which add flavor rather than mere sweetness. And serve it in a rocks glass, which looks great while limiting portion size.


GRILLED BANANA SPLIT

You'll need:2 ripe bananas, unpeeled

2 Tbsp light brown sugar

4 scoops good-quality vanilla ice cream, such as Breyers Natural Vanilla

4 Tbsp dark chocolate syrup or fudge sauce (such as Ghirardelli or Santa Cruz Organic), warmed in a bowl

1/4 cup roasted salted peanuts, roughly chopped

How to make it:

1. Preheat a grill pan or cast-iron skillet on medium high. Halve the bananas lengthwise, being sure to leave each half in the peel. Coat the exposed banana flesh with the brown sugar, using your fingers to press the sugar in. When the skillet or grill pan is hot, place the bananas in the pan, cut side down. Cook them until the surface caramelizes to a deep brown, about 3 minutes.

2. Let the bananas cool briefly, carefully remove the peels, and place each piece in the bottom of a rocks glass or a small bowl. (You can break the pieces in half if that works better.) Top each portion of banana with a scoop of ice cream along with equally divided portions of warmed chocolate sauce and a sprinkling of chopped peanuts.

(Makes 4 servings)

Estimated average restaurant ice cream sundae

Calories: 840

Fat: 55 g

Sugars: 95 g

Our ice cream sundae
Calories: 314
Fat: 13 g
Sugars: 37 g

SAVE
Calories: 526
Fat: 42 g
Sugars: 58 g
CHICKEN POTPIEClassic potpie is meaty, creamy, saucy, and downright delicious. It's also dangerously overloaded with ingredients that give your cardiologist nightmares: cheap fats, empty carbs, and lots of sodium. Of course, it doesn't have to be that way. A few simple tricks can make potpie nutritionally respectable without sacrificing the creature comforts of the original dish.

The Fix: Roll out the pastry as thin as you can—you'll still have the buttery golden crust for about a quarter of the calories. For the filling, keep the focus on meat and vegetables, not sauce. And make the potpie in a single baking dish, which makes it easy to carve out reasonable portions—simply divide into quarters and serve.

Sign up for the Men's Health Guy Gourmet newsletter for more cooking tips, tricks, and recipes from top chefs.

CHICKEN POTPIE

You'll need:2 Tbsp butter
2 carrots, diced
2 garlic cloves, minced
2 cups quartered mushrooms
2 cups frozen pearl onions
1/4 cup all-purpose flour
2 cups low-sodium chicken broth, warmed
1 cup 2% milk
1/2 cup half-and-half
1 cup frozen peas
1 cups rotisserie white-meat chicken chunks
Salt and pepper
1 sheet puff pastry, thawed
2 egg whites, lightly beaten

How to make it:

1. Preheat the oven to 375°F. Put the butter in a large saucepan on medium heat. Cook the carrots and garlic until soft, 5 minutes. Add the mushrooms and onions; cook 5 minutes. Stir in the flour.

2. Gradually whisk in the broth, milk, and half-and-half, and simmer until the sauce has thickened, 10 to 15 minutes. Stir in the chicken and peas and season with salt and pepper. Pour the filling into a 13"×9" baking dish.

3. On a lightly floured surface, roll out the pastry so it's slightly larger than the dish. Place the pastry over the dish, pinching it against the sides, and brush with the egg whites. Bake until golden brown, about 25 minutes.

(Makes 4 servings)

Estimated average restaurant chicken pot pieCalories: 1,100
Fat: 78 f
Sodium: 2,100 mg

Our chicken pot pieCalories: 706
Fat: 38 g
Sodium: 596 mg

SAVECalories: 394
Fat: 40 g
Sodium: 1,504 mgCLAM CHOWDER

In many typical diners, clam chowder means a soup so thick and creamy that you practically have to scrape it off the spoon with your teeth. And that's a shame: the Elmer's glue consistency means it's been thickened with too much flour and packed with so much cream that the subtle, briny flavor of the clams is drowned out altogether. It ends up being a bowl of blandness. (For more ways to whip up a quick, hearty soup, follow these 5 Soup Rules from Mark Bittman.)

The Fix: The truth is, clam chowder—real clam chowder, that is—has always been about the clams. All they need is a thin but bracing broth of clam juice and a hit of milk to create a belly-warming brew that won't sit in your stomach until St. Patty's day. One essential addition: bacon. The smoky flavor pairs perfectly with the bivalves.

CLAM CHOWDER WITH BACONYou'll need:4 strips bacon, chopped
1 small onion, diced
2 celery stalks, diced
1 Tbsp flour
1 can (10 oz) clams
2 cups bottled clam juice
1 cup whole milk
2 medium Yukon gold potatoes, peeled and diced (about 1 1/2 cups)
2 sprigs fresh thyme
Salt and pepper to taste

How to make it:1. In a large pot or saucepan over medium heat, cook the bacon until it's browned and crispy, about 5 minutes. Transfer to a paper-towel-lined plate and reserve.

2. Add the onion and celery to the bacon fat in the pan and cook them until soft, about 5 minutes. Sprinkle in the flour and cook, stirring constantly, for 1 minute. Stir in the liquid from the canned clams, the bottled clam juice, and the milk.

3. Bring the mixture to a simmer and add the potatoes and thyme. Cook at a steady simmer just until the potatoes are tender, about 10 minutes. Season the chowder with salt and black pepper. Just before serving, add the canned clams and simmer just long enough to heat them through. Garnish with the crispy bacon.

(Makes 4 servings)

Estimated average restaurant clam chowderCalories: 519
Fat: 39 g
Sodium: 1,106 mg

Our clam chowderCalories: 254
Fat: 7 g
Sodium: 575 mg

SAVECalories: 265
Fat: 32 g
Sodium: 531

MORE UPGRADESA Day of Healthy Comfort Food
You can revamp your favorite meals to slash calorie counts while actually boosting flavor. Here are three upgrades, from breakfast to dinner, that prove it.

1. BREAKFAST: French toast

French toast is by definition a carb-heavy breakfast. But by increasing your fiber intake, you can blunt the impact on your sugar levels. Try replacing the syrup with any of these simple fruit-packed toppings. Sure, it's still a pretty decadent way to start your day, but at least you won't need a nap afterward. Even better: Whip up one of these 8 Easy Egg Recipes.

TRY THIS

• A dollop of ricotta and some orange segments
• Raw strawberries with powdered sugar
• Blueberries cooked for 15 minutes with a spoonful of water and a bit of sugar

2. LUNCH: Deli sandwich

Reconfigure your next triple-decker sandwich as a knife-and-fork version on a single slice of bread. This achieves the near-impossible feat of making it feel more substantial while actually lowering its calories. Just broil the assembled open-faced sandwich on a baking sheet until browned, 5 minutes.

TRY THIS

• Black Forest ham, Gruyere, Dijon mustard, freshly ground pepper
• Roast beef, caramelized onions, provolone, thinly sliced pickles
• Roasted vegetables, pesto, fresh mozzarella

3. DINNER: Stuffed pasta

You might think of lasagna and manicotti as cheesy instruments of the devil, tempting you away from your best eating intentions. But if you tweak the sauce and cut back on the mozzarella, you'll find a healthy meal hiding under that bubbling cheese. Use one of these fillings in your next batch.

TRY THIS

• Chicken sausage simmered with onions, garlic and tomatoes
• Sautéed mushrooms with goat cheese, parsley, and ricotta
• Shrimp sautéed with garlic and spinach, with sun-dried tomatoes and ricotta

Food and Nutrition

Foods Men Hate that They Really Should Eat

menshealth.com

Healthy food comes in all shapes and sizes. Some of it - strawberries, lean steak, tomatoes - is delicious, bursting with flavour and packed with nutrients.

And some of it, well, isn't. It's unfortunately true that some of the healthiest foods a man can eat are also the things he finds least palatable. Yet the health benefits of these foods means we should all be fighting past the gag reflex and eating them anyway. 


LIVER

 

Liver is pretty offal (geddit?). While most of us are OK eating the tasty flesh of a variety of animals, many men would rather starve than tuck into an internal organ. That's a shame, because offal can be really good for you. Heart and kidney have their benefits, but liver really packs a nutritious punch. It's nature's most concentrated source of vitamin A, and also contains plenty of iron and B vitamins. If you work out, it's also a good source of protein for muscle building and repair. 

 

PORRIDGE

 

Real men used to eat nothing but porridge for breakfast (almost), but this lily-livered generation has been seduced by the sugar-laden charms of croissants, fancy cereals and Danish pastries. The traditional way of making porridge is with water and salt, which makes it pretty foul. Go down the sugar and milk route and you'll have a tastier breakfast, but a less healthy one. Still, any porridge is probably healthier than your current breakfast. Porridge oats are packed with minerals, vitamins and a huge amount of protein and dietary fibre, and some people even claim that they lower cholesterol, aid in weight-loss and even improve your sex life. 

 

SARDINES

 

If you've ever resolved to eat more oily fish you've probably still got the tin of sardines gently gathering dust at the back of the cupboard. Sardines are slimy, pongy and very, very fishy. And wouldn't you know it, they're also ridiculously good for you. Heart disease is the blight of men, but these scaly little fish are packed with heart-healthy omega-3 fatty acids. We should all eat more fish, and the unloved sardine is one of the healthiest of all. 

 

BRUSSELS SPROUTS

 

If you force them down once a year and vow not to touch them again for 12 months you're doing your body a disservice. Yes, brussel sprouts have a bitter aftertaste that can be hard to love. Yes, their aroma is a bit eau de sweaty feet. But sprouts are little green grenades of goodness, packed with vitamins K and C and also a very good source of folate, vitamin A, manganese, dietary fibre, potassium and vitamin B6. As if that's not enough, a study of men in Holland found that those who ate a daily serving of brussel sprouts had a 28% decrease in measured DNA damage. Let your taste buds learn to love sprouts, because the rest of your body definitely does. 

 

JUICES

 

Go to the juice bar in your local gym and you may well be offered a shot of wheatgrass (centre). And if you can keep it down, the pulverised sprouts of wheat seeds are extremely good for you, containing a full hit of essential fatty acids, vitamins and minerals. Unfortunately, most people think wheatgrass is disgusting, tasting much as you might expect raw grass to taste. Even those who swear by it tend to mix it with other juices or ginger and honey and even then knock it back as quickly as possible. 

 

BLACK PUDDING

 

Some men wouldn't rate a fried breakfast that didn't include a couple of thick wedges of black pudding. Others wouldn't touch the discs of congealed pig blood with a very long stick. Black pudding tastes fine, but you don't have to be overly squeamish to shy away from eating it. If you do find it in your morning fry-up, don't be too quick to give it away. It's the healthiest meat on your plate, a rich source of protein, iron and zinc (which helps produce healthy semen) and is very low in carbohydrate

 

BEET ROOT  

 

Once the scourge of school dinners, beetroot has recently been hailed as a superfood. If you usually push it to the side of the salad and try to avoid its bright vinegary juice, you're missing out on a big hit of nitrates - nutrients that have been shown to lower blood pressure - as well as a good dose of magnesium, calcium, iron and vitamins A and C. 

 

CABBAGE

 

Many men can't get past the memory of the soggy cold cabbage that was slopped on their plate at school or scout camp. They should try. A 150g portion of shredded, boiled cabbage contains 91% of your recommended daily allowance of vitamin K and 50% of vitamin C. Cabbage is also a very good source of dietary fibres, manganese, vitamin B6 and folate. There is some evidence that a diet rich in brassicas - of which cabbage is one - helps protect against certain cancers. 

 

PURPLE TURNIP BULB

 

The knobbly purple turnip bulb is hard to love, and it's fair to say that turnip mash or turnip chips are something of an acquired taste. But if you're looking to lose weight, it's worth knowing that turnips are starchy but contain only about a third of the calories of potatoes. They also contain plenty of vitamin C, fibre, folic acid and manganese.

 

INSECTS

 

Insects are eaten in many parts of the world, and for good reason. There are, at the last count, nearly 1,500 species of edible insect, most of which are packed with high-quality protein (for muscle building), B vitamins, iron and calcium. You're also much less likely to catch a disease from eating insects as you are from eating mammals. As environmental concerns surrounding meat eating grow, could insects become a common sight on our supermarket shelves?

 

 

 

 

 

 

 

 

 

The Best Multivitamins For Men

Food  and Nutrition

The Best Multivitamins For Men

http://www.menshealth.com/health/best-multivitamins-men

 

You've come a long way since chomping on Flinstones chewables—at least, we hope so. For most men, multivitamins are an afterthought these days. After all, if you eat a healthy, balanced diet, you should get most of the nutrients you need without relying on supplements. But there's always room for improvement (especially when it comes to Vitamin D and Zinc, the Powerful Mineral You're Lacking). That's why we asked two dietitians—Dawn Jackson Blatner, RD, nutrition consultant for the Chicago Cubs, and Dave Grotto, RD, author of 101 Optimal Life Foods—to help us navigate the multivitamin aisle. Here are the products that rose above the rest.

1. Rainbow Light Men's One

Key Ingredients: Vitamin A (5000 IU), Vitamin D (800 IU), Vitamin E (30 IU), Vitamin B12 (25 mcg), Zinc (20 mg), Choline (20 mg), Lycopene (1000 mcg)

Why It's a Good Buy: Blatner likes this brand for meeting Vitamin A, D, and E shortfalls, while providing some digestive enzymes and probiotics. Grotto praises Rainbow Light for avoiding the "bells and whistles" other brands rely on, such as saw palmetto and green tea extract (which you can get straight from the source, one of the 6 Essential Belly Flat Foods). Instead, you'll find add-ins like lycopene, a nutrient found in tomatoes which some studies have correlated with lower cancer and cardiovascular disease risk.

$13.49 for 20 tablets, rainbowlight.com

2. Nature Made Full-Strength Mini

Key Ingredients: Vitamin A (2500 IU), Vitamin C (60 mg), Vitamin D (1000 IU), Vitamin E (50 IU), Selenium (20 mcg), Manganese (4 mg)

Why It's a Good Buy: You get at least 100% of the USDA recommended daily allowance of Vitamins C, D, and E in a capsule that's much smaller than some of the horse pills you'll find in the supplement aisle (in fact, Nature Made knocked down their original complete multivitamin by a third). It's also got a significant amount of manganese, an immune booster that helps with memory and maintaining healthy bones. (Protect your brain with 5 Easy, Tasty Recipes Rich in Manganese.)

$10 for 60 capsules, naturemade.com

3. Nature Made Men's Pack

Key Ingredients: Vitamin A (3000 IU), Vitamin C (670 mg), Vitamin E (460 IU), Vitamin B6 (9 mg), Vitamin B12 (25 mcg), Thiamin (18 mg)

Why It's a Good Buy: Unlike the more basic Mini and other multivitamins, the Men's Pack has a higher emphasis on the B-complex vitamins, along with an ample amount of Vitamin E, an antioxidant that helps reduce inflammation and protect against cancer, heart disease, and macular degeneration. Plus, as Blatner says, the pre-portioned packet "allows you the ability to meet most of your needs and spread out the vitamins throughout the day to improve absorption."

$11.89 for 30-count, naturemade.com

4. One A Day Men's Health Formula

Key Ingredients: Vitamin A (3500 IU), Vitamin D (700 IU), Vitamin E (22.5 IU), Vitamin B12 (18 mcg), Magnesium (120 mg)

Why It's a Good Buy: Vitamin D is a hormone that helps your bones absorb calcium and has been linked to reduced risk of depression, cancer, and heart attacks. But we don't often get it through food alone, unless it's been fortified, says Grotto. That's where a supplement like One A Day can come in—it has almost double the daily recommended allowance of Vitamin D, plus a significant amount of magnesium, which wards off migraines, could help regulate blood pressure and prevents stroke and diabetes, according to some studies. (Note: Despite the name, The One A Day formula is not associated with Men's Health magazine.)

$9 for 100 capsules, oneaday.com

5. GNC Mega Men Sport

Key Ingredients: Vitamin A (5000 IU), Vitamin D (1600 IU), Thiamin (50 mg), Zinc (25 mg), Branched Chain Amino Acid Blend (150 mg)

Why It's a Good Buy: The muscle-aiding amino acids should be good for active guys in their 20s and 30s, says Blatner (though you can cut your serving size if you have a diet rich in leafy greens). And while Grotto believes this brand of multi is a little aggressive on the B vitamins, the absence of iron is a plus, since most men get plenty from their diet, anyway. Oh yeah, and if you're a heavy drinker, you may appreciate the mega dose of thiamin, since consuming large amounts of alcohol makes you use the nerve regulating B vitamin faster.

$19.99 for 90 caplets, gnc.com

6. GNC Mega Men Energy & Metabolism

Key Ingredients: Magnesium (100 mg), Vitamin D (1600 IU), Vitamin B6 (50 mg), Vitamin E (30 IU), Lycopene (950 mcg), Zeaxanthin (190 mcg)

Why It's a Good Buy: You'll find more of the heart protector magnesium in this formula than most multivitamins (about 25% of the daily recommended allowance, versus 13%), which is why both Blatner and Grotto approve. Plus, lycopene helps promote prostate health, while both lutein and zeaxanthin are good for the eyes (of course, you can get some of those same nutrients from eating vegetables such as carrots and spinach).

$19.99 for 90 caplets, gnc.com

7. Centrum Silver Men 50+

Key Ingredients: Vitamin A (3500 IU), Vitamin E (60 IU), Vitamin D (600 IU), Vitamin B12 (100 mcg), Manganese (4 mg), Lycopene (600 mcg)

Why It's a Good Buy: Even though the label says this is for the gray-haired crowd, both nutritionists we contacted believed that guys of any age can benefit from this formula. After all, you're never too young to worry about prostate health (thank you, lycopene) or your memory (when B12 is deficient, it's been known to decrease brain volume). Luckily, both of those nutrients are in plenty of supply in this iron-free once-a-day tablet. Maybe you can steal a dose or two from dear ol' dad.

$10 for 110 tablets, centrum.com

8. Nature Made Multi Adult Gummies

Key Ingredients: Vitamin A (4000 IU), Vitamin C (60 mg), Vitamin B12 (8 mcg), Pantothenic Acid (10 mg), Zinc (5 mg)

Why It's a Good Buy: Most guys don't want to pop a bunch of pills just to get some supplemental nutrients in their system. That's why gummy vitamins for adults are having a bit of a moment right now. Unfortunately, most of them taste awful or have high sugar and calorie content. But the orange and berry-flavored multis from Nature Made are palatable, give you most of your daily basics, and contain only 10 calories per serving. Only question we have: Can they come in bear form?

$13.99 for 90 gummies, naturemade.com

9. Every Man's One Daily

Key Ingredients: Vitamin A (5000 IU), Vitamin C (60 mg), Vitamin D3 (1000 IU), Vitamin E (30 IU), Folate (500 mcg), Vitamin B12 (12 mcg)

Why It's a Good Buy: This is another one pill per day multi that gives you a strong blend of Vitamin D and Vitamin A (100% as beta-carotene, which is not always the case with other brands). Plus, you get half your daily need of folate, a nutrient that helps sperm production, protects against Alzheimer's disease, and prevents certain types of cancer. Those that don't eat a lot of leafy greens could use the assistance.

$20 for 48 capsules, newchapter.com