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The differences between women and men are perhaps an eternal topic that you can even argue about. But still, hardly anyone will dispute the fact that the female and male organisms are different.
And since our physiology has differences, then health care will be different for women and men. The nutritional requirements will also be different, right?
The study of how genes determine our nutritional requirements is called nutrigenomics. It is no secret that the health of both sexes mostly depends on nutrition. And even here, experts recommend a different approach, taking into account the characteristics of the body. Here’s the female side.
The basis for a woman’s nutrition (and this is perhaps not new) should be fresh seasonal vegetables, fruits, legumes, poultry, and fish, as well as whole-grain bread. Women whose diet contains these products can boast much better health than those whose diet consists mainly of processed foods.
Of course, the daily nutritional requirements consisting of the healthy products mentioned above will only strengthen women’s health. However, it does not adequately take into account the characteristics of the female body.
Therefore, it is worth adding a few more points.
The Iron Rule
The female body has a much greater need for iron than the male. Why is this happening? The fact is that periods, pregnancy, and lactation deplete iron stores in the female body.
And what does a low level of iron in the body lead to? Low hemoglobin. Besides, with a decrease in hemoglobin level, anemia occurs, and body tone deteriorates due to the insufficient oxygen supply.
Well, then it makes sense to replenish and maintain iron stores in the body continually. You can try the best keto supplements or simply include a moderate amount of red meat in your diet. It can be beef, pork, veal, ducklings, and liver. The iron contained in these is absorbed by our body the easiest.
Always accompany meat with a vegetable side dish. It is not just a trendy choice, but also a need of the body.
Of course, replenishing iron reserves in the body with meat alone is not a good idea. If you are a vegetarian, then it is not feasible as well.
Other rich sources of iron are:
- sea mollusks
- mackerel and salmon
- whole oatmeal, buckwheat, and lentils
- prunes, dried apricots, raisins, pears, apples, and walnuts
- red beets and red beans
Also, remember, calcium and iron “are not friends.” You can’t hope to replenish iron reserves in the body by eating buckwheat with milk because neither the iron or calcium is absorbed.
Men, on the other hand, do not need as much iron as women do. Too much iron is not healthy. Studies found that men with high iron levels were associated with a higher risk of heart attacks.
The iron RDA for men of all ages is 8 mg.
What makes nutritional aspects of reproduction different for males and females
All of the above is important not only for women’s health but also for the health of a future baby. However, to conceive and ensure a healthy baby, the female body must also have a sufficient amount of folic acid, which helps the baby develop correctly.
Turn your attention to cabbage, green salad, and greens. Folic acid is mostly found in the so-called “leafy” vegetables, as well as meat and liver.
Folate and folic acid are converted in the body to the bioactive form called L-methylfolate (5-MTHF). This conversion is dependant on the enzyme MTHFR.
Nearly 40% of all women have a gene variant in this enzyme that makes it difficult for the conversion of folic acid. It is important to get enough folate in food and or take an active form of folate supplement.
For men and women, the RDA is 400 mcg (micrograms), and 400-800 mcg for women planning to get pregnant or already pregnant.
How does age affect dietary needs when it comes to calcium
Sadly, the bones of women are much weaker than men. For example, women are four times more likely to suffer from osteoporosis, which is “formed” in youth, than men. And here is the paradox.
It is worth making friends with dairy products rich in calcium. Yes, iron is not absorbed along with calcium (and vice versa). Still, calcium is an essential part of human nutritional requirements.
And therefore, remember the critical rule: separately, products containing iron and calcium can be consumed, but together it is completely useless.
Post-menopausal women need more calcium than men, mainly due to an increased risk of osteoporosis. But men are also at risk of osteoporosis.
Calcium from non-dairy sources is preferred since dairy contains a lot of protein, and protein from animal foods can leach calcium out of the bones. There is nothing wrong with having a little dairy, but you should get plenty of calcium from plant-based foods like:
- Collard greens, Swiss chard, broccoli, mustard greens, and kale
- Baked beans, kidney, chickpeas, and tofu
- Chia seeds
- Blackstrap molasses
There are discrepancies in the RDA for calcium. Due to an old study, the RDA is much higher in the US than the rest of the world. According to certain doctors and the UK National Health Service, the RDA for both men and women is 700 mg.
In the US, the RDA is for 1,000 mg of calcium for men and women age 19-50 and 1,200 mg for women over 50.
For calcium to work correctly, it needs vitamin D. Getting vitamin D from the sun is best. During the winter, you can take a supplement of 800-1,000 IU.
To figure out how much protein you need, multiply your body weight in pounds by 0.36 (or 0.8 grams of protein per kilogram of body weight).
For a sedentary woman who weighs 140 pounds, this is about 46 grams of protein. For a 165 pound man, the protein requirement is 56 grams of protein. If you exercise strenuously, you should eat a little more protein.
Fiber is an essential part of a healthy diet that can reduce the risk of several types of cancers, hemorrhoids, and digestive illnesses.
Women need at least 25 grams per day, and men need at least 37 grams of fiber. Plant foods have plenty of fiber, while meat, poultry, fish, and dairy have little to no fiber.
Root’d Fizzy Multivitamins
Well, as you can see, the female body needs an individual approach to nutrition, which is different from the male one.
It also makes sense to organize a special (although nothing extraordinary or overly complicated) menu. Just do not forget about what elements and vitamins your body needs and try to get them from your daily diet.
If you are having trouble with this, taking something like Root’d Fizzy Multivitamins can really help.
Root’d Fizzy Multivitamins are naturally sourced, made in the USA, and contain none of that fake stuff. They are naturally flavored and made with 25+ vitamins and minerals.
- Super greens – enhanced absorption
- Choline – brain health
- Biotin – hair, skin, and nails support
- Probiotics – digestive support
- B-Complex – energy
- Lutein + A – eye health
- Electrolytes – hydration
If you are someone that can’t stand choking down pills or chewing gummy vitamins, Root’d is for you! You simply pour a packet into water (usually around 4-12 oz depending on how fizzy you like it), stir, and drink up.
It couldn’t be easier, and you can feel good about improving your health while supporting a company that cares about the planet. It’s a win, win!
Let me tell you. The Root’d Women’s Multivitamin smelled deliciously fruity without that bad vitamin smell you sometimes get with vitamins. It has a scent you want to drink.
Cheers to your health!
Can you explain how the balanced diet is influenced by age, gender, and activity level of an individual?
Krystle Cook – the creator of Home Jobs by MOM – put her psychology degree on a shelf and dived into a pile of diapers and dishes instead. She is a wife and mother to two rambunctious boys, sweating it out in her Texas hometown. She loves cooking, DIY home projects, and family fun activities.