Food Nutrition – With different body condition, of course, the nutritional needs of men and women are not the same. It is important to know these differences so that it can meet the nutrition needs of themselves and a partner. Here are some differences in the nutrition needs of men and women.
Women are more susceptible to osteoporosis than men. “Working women need to consume 1500 g of calcium per day and exercising regularly,” says nutritionist, Payal Shroff.
Meanwhile, only needs the nutrition 800 g of calcium per day. Because if most of the calcium, which can cause prostate cancer.
Rizwana Biviji, nutritionists, also suggested that the consumption of mushrooms, white sesame seeds, milk and soy milk for cow’s vegetarian. Fish, shrimp, crabs and lobsters can be eaten as a high calcium content.
Because women menstruate every month, which tend to suffer from anemia. According to Kocchar, a nutritionist, a woman should consume 18 mg of iron per day before menopause. Meanwhile, men need only 8 mg the nutrition of iron per day.
Iron-containing nutrition foods can be obtained from green vegetables. “If you are unable to meet the needs of a number of iron, ask your doctor to prescribe an iron supplement,” he added.
For non-vegetarians, the intake of iron can be obtained from chicken and lamb. Both have a high iron content.
Nuts and fish rich in omega-3 fatty acids that helps blood circulation and stimulate the immune system. Omega-3 needs can be met by eating salmon, herring or mackerel twice a week. Or, you could also eat a variety of nuts to 100 grams per day.
“For men, omega-3 could cripple the system in their bodies, so no need to consume nutrition over 70 grams of beans per day,” says Kochhar.
For vegetarians, Rizwana recommend the consumption of olive oil, nuts and flax-seed.
- Vitamin D
Vitamin D aids in calcium absorption, as necessary to prevent osteoporosis.
Women should consume nutrition at least 50 mg of vitamin D each day. However, the best way to get vitamin D is sunlight. Vitamin D can also be obtained by eating dairy products. “Dairy products, fish and shellfish contain vitamin D is good for you,” said Kochhar.
The fiber in the diet is known to prevent breast cancer. Foods rich in fiber may also reduce levels of bad cholesterol in the body, reducing the risk of heart disease.
Fiber also helps women who have diabetes during pregnancy to control blood sugar. Young women are forced to consume 25 grams of fiber per day.
The consumption of whole grains, vegetables, fresh fruits, salads and breakfast cereals can make full longer, due to high fiber content.
Women need nutrition more protein and less carbohydrate than men. In pregnant women and infants, the need for protein also increases.
Soybeans and eggs are rich in protein. It could also be a source of protein in milk and its products, and fish.