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Why Women Needs Special Nutrition?

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Why Women Needs Special Nutrition?

Generally We think that Women need little nutrition than men.But the truth is that women need fewer calories but more nutrients than men as men and women have different nutritional needs, largely due to differences in male and female hormones
In one research of  Food Science and Human Nutrition finds  that  there is no difference in nutritional needs for males and females until age 9. 
formerly we hit youth, however, everything changes. And women's unique role as the bearers of children tends to drive their special nutritional needs. Women Need Fewer Calories
A woman and man having same weight and percentage of fat would burn the same amount of calories for the same amount of work. on the other hand men are at the same time as a law larger with a higher lean weight and will burn more calories.
Body composition comes into the picture, she says, because we know that muscle takes more calories to maintain -- even when you're not exercising -- than fat.
So women need fewer calories than men in part because:
•         They tend to be smaller and have higher fat percentages than men which means women have to be choosier about what they eat.  And
•         If you need fewer calories, the calories you take in need to pack a lot of nutritional punch.
In general, women need around 1,200 calories every day and men need a few hundred calories more. Beside this if you exercise you'll need much more depending on how active you are.
It is to be considered that to decide caloric expenditure one must take into consideration the strength and duration of the activity, as well as the body weight of the person exercising.
Must intake More Iron
 Women generally suffer from  iron deficiency. The  Institute for Medicine of the National Academies recommends a daily allowance of 18 milligrams of iron for women aged 19 to 50. It is needed specially :
•         For women of childbearing age, blood loss through menstruation can lead to iron deficiency.
•          During pregnancy a woman's requirements are even greater.
Men in that same age range need just 8 milligrams daily.

Iron is one of the few things women need way more of than men.
Most men get all the iron that they need from the food they eat. For many women, it's often not so easy, because they have lower calorie needs.

Women need to eat a diet rich in meat, fish, and poultry.  In case of vegetarian women it may be harder to get iron from dietary sources because the iron from plant foods is not absorbed as well.
 Most grain foods we eat, such as cereals, pasta, and bread, are now fortified with iron. Some foods that are naturally high in iron include spinach, chard, beans (pinto, kidney, black), lentils, and split peas.
Increase the amount of iron you absorb from food by eating vitamin C-rich foods -- orange juice, broccoli, tomatoes -- along with foods high in iron.
And remember, Turner notes, "women can be iron deficient and not be anemic. Being iron deficient can keep women from performing optimally."
Calcium and Folate
Another area to watch is calcium.
"Women build bone into their mid-20s, and they need to eat calcium-rich foods to promote bone density," says Spalding. "More calcium may be needed for women in menopause since with estrogen declines, calcium may 'leak' from the bones."
The daily calcium recommendations are 1,000 milligrams a day for women under 50, and 1,500 milligrams a day for women 51 and older. Oddly enough, these are the same requirements for men, who are much less prone to osteoporosis than women. But the recommendation takes into account the fact that women are smaller than men. Thus the amount of daily calcium is greater for women on a proportional basis.
Both women and men need folate, or folic acid. At proper levels, it has been linked to better heart health  and possible protection from cancer.
But for women in their childbearing years, getting enough of this B-vitamin can greatly reduce the chances of neurological birth defects. The Institute of Medicine recommends 400 micrograms daily for people over age 14. Pregnant women need 600 micrograms daily, and women who are breastfeeding  need 500 micrograms daily.
It's difficult to overstate the need for women to get sufficient folate before and during pregnancy. It's important for overall good health, but for the developing fetus, it can make all the difference in the world.




This post first appeared on Nutrition & Health, please read the originial post: here

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