Men and women have different body types and biological needs so it stands to reason that their dietary requirements for the best health possible would be different too. Women tend to have a preoccupation with their diet and losing weight so there are far more resources for them to tap in regards to nutrition but men also need resources that recognize their dietary differences and how they compare to women.
There are specific health concerns that are more bothersome for men than women and vice versa. Women are more prone to breast cancer and osteoporosis, although men can get them too. Along these lines, men may develop prostate trouble whereas women obviously wouldn’t because they do not have the same sexual organs. Gender differences often can mean differences in health and diet issues.
3 Common Nutritional Needs
Here are 3 important nutritional needs and how they are different in men and women:
1. Iron – This mineral is vital to blood health in general and when you do not get enough through food and supplements, you can develop anemia. Anemia fosters fatigue, inhibits memory and disrupts the ability to concentrate successfully. Women are more likely to have lower iron levels in their blood. Iron supplements are sometimes necessary for women or even boosting intake of green leafy vegetables like spinach.
Hormones and menstruation are the two main reasons why some women struggle with maintaining sufficient iron levels. While men do have anemia problems, it is not as prevalent because they do not need as much iron as women do. Up until the mid-teen’s, both boys and girls have similar iron requirements – about 7 to 11 milligrams a day. From mid-teen’s to middle age, females require 15 to 18 milligrams of iron a day while males need about 8 to 11 milligrams. During pregnancy, women need almost twice the amount of iron – up to 28 milligrams for normal fetal development.
2. Fiber – Fiber is important for digestive health, serving as a natural “scrub brush” for the intestines. As fiber digests and passes through the intestines, it serves as scrubber, removing bits of undigested food as well as fat and cholesterol. Hemorrhoids are a common problem for both men and women who do not get enough fiber in their diets.
Because men are typically larger than women and more vulnerable to particular diseases, they require more fiber to stay regular. Men also need more calories than women generally so they must eat more to get the energy they need to get through the day. Typical fiber requirements are 35 to 50 grams for men and 20 to 25 grams for women, depending on physical fitness levels and age.
3. Calcium – The building block for healthy, strong bones, calcium is essential also for maintaining blood pressure. Both men and women require calcium, although women do need a bit more than men. Osteoporosis risk is quite high for women, thus the reason why they need more in their diets, both through food and supplements. When diet alone cannot provide enough calcium, women should take supplements to avoid the risk of slow healing for broken bones and for a healthy heart.
When men get too much calcium in their diet, they are prone to prostate cancer so typically supplements are not needed. Up until about age 25, both men and women need about 1,200 to 1,500 milligrams of calcium a day. After that, unless a woman is in menopause, pregnant or breastfeeding, women need about 1,200 milligrams a day while men only need about 1,000 milligrams daily. Pregnant and menopausal women should average 1,500 milligrams a day.
Fiber, calcium and iron are just a few of many nutrients that can greatly differ in requirements for men and women. The best thing you can do to ensure you are getting the proper level of nutrients is to have blood tests each year with your annual physical. Simple dietary changes can make a huge difference in your health.
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