Nutritional Needs: Women vs. Men
Calcium
Women: Calcium is important for women, particularly in lowering the risk of osteoporosis. A diet high in calcium and Vitamin D has been proven to lower risk of bone fractures. In addition, calcium also plays a role in regulating blood pressure. How much for women? For women under 50 years old, the recommended amount is 1,000 milligrams. For women over 50, the recommendation increases to 1,200 mg.Men: Calcium is also important in lowering the risk of osteoporosis in men, but too much of it may be harmful. Studies have shown that men who consumed high levels of calcium from foods and supplements have an increased risk of prostate cancer. How much for men? For all ages, the recommended amount is 800 mg.
Iron
Women: For an obvious reason, women need more iron than men. This is because of women's monthly menstrual cycles. Signs of iron-deficiency anemia include fatigue, inability to concentrate and difficulty in breathing. If you experience these symptoms, do not self-prescribe iron supplements. Instead, always speak to your doctor. In addition, there are different types of anemia and it is not always due to low iron stores. How much for women? For women under 50, the recommended amount is 18 mg per day. For post-menopausal women, the amount goes down to 8 mg. Therefore, it is important to choose an age-appropriate formula if you are taking multi-vitamin supplements. If you are in doubt, speak to your pharmacist.Men: Men need iron too, but again not too much. Studies conducted in the 1980s have shown that men with high iron stores were associated with increased risk of heart attacks. Despite that later studies cannot reproduce the same results, it is difficult to ignore the possible association. How much for men? The recommended amount is 8 mg for men of all ages. It is important to choose an age-appropriate as well as gender-appropriate formula if you are taking multi-vitamin supplements. If you are in doubt, speak to your pharmacist.
Omega 3 Fatty Acids
Women: Omega 3 Fatty acids, a type of polyunsaturated fatty acids, have been shown to help lower triglycerides and increase the good HDL cholesterol. They may also act as an anticoagulant to prevent blood from clotting. Omega 3 fatty acids can be found in almost all fish, but particularly high in fatty fish such as mackerel, salmon, sardines and herring. They can also be found in nuts and seeds, as well as vegetable cooking oils. How much for Women? There is no official nutritional recommendation on how much omega 3 fatty acids we should eat. The American Heart Association recommends eating fish at least two times a week. For individuals with high triglycerides, the AHA recommends two to four grams of EPA+DHA per day provided as capsules such as fish oil or omega 3 supplements under a physician's care.Men: Omega 3 fatty acids benefit men too, but only the marine kind from fish oil. Vegetable omega 3, also known as alpha-linolenic acid (ALA) may not be good for men. Although it is still controversial, high intake of ALA has been linked to higher risk of prostate cancer. How much for Men? Until more is known, men should avoid taking concentrated ALA supplements such as flaxseed oil pills.
Protein
Women: Protein provides energy. They are also important in growth and repair. As a result of the high-protein diet hype, many people eat more protein than they require. Excess protein accelerates calcium loss in urine. Therefore, women with a high risk of osteoporosis would need to watch for protein intake. How much for women? As a rule of thumb, the average requirement is calculated based on 0.8 grams of protein per kilograms of body weight. For instance, a 130 pound (59 kg) woman would need 47 grams of protein daily. If you are an athlete, your protein requirement will increase.Men: Men need more protein, simply because they weigh more. As mentioned above, excess protein accelerates calcium loss in urine. Therefore, men with a high risk of kidney stones should watch for their protein intake. How much for men? The same formula applies to men. The average requirement is calculate based on 0.8 grams of protein per kg of body weight. Therefore, a 165 pound (75 kg) man would need 60 grams of protein daily. In general, both healthy men and women (regardless of body size) will do fine with 60 grams of protein a day. That is equivalent to eight ounces of meat. Again if you are an athlete, your protein requirement will increase.
Fiber
Women: We all know the benefits of fiber! Fiber not only prevents constipation, hemorrhoids and diverticulosis, it can also help reduce the risk for some chronic diseases such as colon and breast cancer. In addition, fiber may help lower the bad LDL cholesterol and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes. How much for women? 25 g of fiber per day for women under 50 and 21 g for those over 50. That is equivalent to at least 2 cups of vegetables, 1 1/2 cups of fruit and 3 servings of whole grains.Men: Men need more fiber than women. Fiber needs are determined to provide the greatest protection against heart disease as well as based on energy intake. Men in general need more calories and hence they need more fiber. How much for men? 38 g of fiber per day for men under 50 and 30 g for those over 50. That is equivalent to at least 3 cups of vegetables, 2 cups of fruit and 3 servings of whole grains.