In trying to advice for a healthy diet, it is sometimes different for men and women. Although there are similarities such as eat more fruit, vegetables, whole grains, legumes and nuts and even limit sodium, sugar and saturated fat, the differences lies in the male and female hormones. Due to the blood loss through menstruation, increases the need of women to have enough intake of iron. Men have more muscle mass and higher metabolic rates due to testosterone. Women have a greater need for protein, many B vitamins and zinc. The nutrient requirements also change as people grow older because of the changing hormone levels. Age could affect whether there is still a need to intake supplements rather than food. Tailoring food intake to match nutritional needs is important to maintain immune function, prevent bone and muscle loss, preserve eyesight and protect cells from free-radical damage. Men and women continue to build bone into the mid-20s, although not as readily as when younger. Meeting daily calcium requirements is important to help bones reach their peak strength. This helps reduce the risk of osteoporosis and fractures later in life.
Sources of calcium could be one milk serving which supplies about 300 milligrams of calcium. Other sources include canned salmon equivalent to 212 mg, legumes, firm tofu, almonds, tahini and cooked green vegetables such as spinach, collard greens, rapini and bok choy. Another important nutrient is folate which is vital to making and repairing DNA, the genetic material of cells. Both sexes require 400 micrograms daily. Women however that plans to get pregnant must pay extra attention to the B vitamin to guard against neutral-tube defects, birth defects that affect the brain and spinal cord. Asian Women’s Fund needs to allocate a certain amount of nutrients for each meal in order to take care of themselves.
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