Info about Vitamins
Nutritional differences
Among other differences, nutritional needs of women and men differ too. There are several nutrients that should be provided in different quantities, such as calcium, iron, omega-3 essential fatty acids or proteins.
Calcium is important for women, especially to reduce the risk of osteoporosis. A diet rich in calcium and vitamin D has been shown to decrease fracture incidence. In addition, calcium is important in regulating blood pressure. Therefore, adult women should have a daily intake of 1,000 mg of calcium and after menopause, this should be 1,200 mg.
Osteoporosis is the enemy of man, and therefore must have calcium in the diet constantly. Studies show that enough calcium decreases the incidence of prostate cancer in men. Calcium recommended daily intake for men of all ages is 800 mg.
Iron is an important factor for women, due to losses during menstruation. Symptoms of iron deficiency are anemia, fatigue, lack of concentration and difficulty breathing. Anemia diagnosis is made only by doctors and iron supplementation dosage is prescribed by doctors. For women younger than 50 years, recommended 18 mg of iron per day and after menopause dose is 8 mg daily. Men also need iron, but not in great quantity, because studies have shown that a diet too rich in iron was associated with increased incidence of myocardial infarction in men. 8 mg of iron per day is enought to ensure their body needs.
Omega-3 fatty acids are a type of unsaturated fat that has been shown to play an important role in reducing triglyceride levels, increase beneficial component of cholesterol (HDL), prevent the formation of thrombus (clot), etc.. For healthy pregnant women, the fetus and, in general, omega-3 is taken from fish (cod, mackerel, sardines, salmon), and walnuts or flaxseed. There is no amount limit of omega 3 fatty acids that should be ingested daily.
Proteins are substances that give energy, help tissues to grow and regenerate. Because of bad diets, unfortunately we eat too much protein. It is known that excess protein favor the elimination of calcium, and for women increases risk of osteoporosis. So, a woman does not need more than 1 g of protein per kg per day. But men have a higher need of protein daily, primarily because they have a higher body weight. Athletes of both sexes and pregnant women need a higher intake of protein.