Nutritional Requirements: Men vs. Women
July 10, 2009
Women are more conscious about their weight and diet and so they love to talk about nutrition and diet. Probably, that’s the reason the most of the diet information available caters to women.
However, many men are also conscious about their nutrient value and increasing weight. For any weight loss program, nutrition plays a vital role. The nutritional needs in both men and women are different. Let’s take a look on nutrients guide for women and men.
Calcium
Women: Calcium is very important for any women. A diet rich in vitamin D and calcium helps in lowering the risk of bone fracture and osteoporosis. Calcium also plays a vital role in regulating and maintaining blood pressure. How much for women? For women less than 50 years, should consume 1,000 mg and for women more than 50 years, should consume up to 1,200 mg.
Men: Calcium is important for men in lowering the risk of osteoporosis. However, excess consumption of calcium may be harmful. Many researches have indicated that men who take excess amount of calcium from foods get more prone to prostate cancer. How much for men? For men of all ages, should consume 800 mg.
Iron
Women: Due to women’s monthly menstrual cycles, they need more iron as compared to men. Signs of iron-deficiency anemia include lack of ability to concentrate, problem in breathing and fatigue. However, there are different kinds of anemia and this may be not necessarily due to deficiency of iron. How much for women? 18 mg on a daily basis for women under 50 and for women above 50 is 8 mg.
Men: Men also need iron but not as much as women need. How much for men? For men of all age, the recommended amount is 8 mg. High intake of iron can also leads to cardiac problems.
Protein
Women: Protein helps in repair and growth. It also provides energy. Many people intake more than required amount of protein, in order to pump their energy level. Any thing excess is not good and so is protein. Excess intake of protein accelerates calcium loss through urine. Women prone to osteoporosis should avoid excess intake of protein. How much for women? Protein intake is based on a simple calculation, for every kg of body weight, 0.8 mg of protein is sufficient.
Men: Men generally weigh more than women, accordingly they need more protein. Men suffering from kidney stone should avoid excess intake of protein. Like women, men should also consume 0.8 mg of protein for each kilogram.
Fiber
Women: Fiber has many benefits. It helps in lowering down total cholesterol level and LDL cholesterol. It also prevents diverticulitis, constipation, and hemorrhoids. Fiber also plays a vital role in lowering down the risk of chronic diseases such as breast cancer and colon. Furthermore, fiber also maintains blood sugar level and manages diabetes. Women under 50 need approximately 25 grams of fiber daily, and women above 50 required almost 20 grams of fiber. Two cups of vegetable contains 20-25 grams of fiber.
Men: Men need more fiber as compared to women. In general, men need more calories, so they need more fiber. Men should also take fiber to minimize the risk of heart diseases. How much for men? Men under 50 years require around 38 grams of fiber and men above 50 needs 30 gram of fiber daily. Three cups of vegetable contains 30-40 grams of fiber.
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