It is said that “men are from Mars and women are from Venus”. It seems that men and women have different tempers, different interests, different conversation rhythms, and also like different tastes of food. However, are there differences in nutritional needs between men and women?
There are differences. Take the mineral “iron” as an example, iron deficiency anemia is almost the “exclusive disease” of women, and rarely occurs in men. If men blindly supplement iron, resulting in excessive iron intake, it will cause harm to health, and even increase the risk of cancer. Therefore, the difference in nutritional intake between men and women must be observed.
First of all, men should supplement the following nutrients: B vitamins, zinc, choline, vitamin A, β – carotene.
Vitamin B1, B2 and niacin are closely related to energy metabolism and mental stress. Men’s energy metabolism is often higher than women’s, and many men are not good at relieving pressure, so the mental pressure will be greater. It is suggested that B vitamins should be supplemented.
It should be noted that B vitamins are water-soluble, the excess will be discharged from the body, but not stored in the body, so it needs to be supplemented every day. They mainly exist in whole grains, vegetables, pork, milk and other foods.
Trace element zinc is an essential element in human body, which is closely related to metabolism, growth and development and other physiological functions, especially plays an important role in maintaining the complete structure and function of male reproductive system.
For men, zinc is more important. Male semen contains a lot of zinc, zinc deficiency in the body will affect the quantity and quality of sperm. If a man’s taste ability declines, and his nose becomes greasy, red, and peeling, it is likely to indicate a lack of zinc. According to the dietary nutrient reference intake of Chinese residents, adult women need to take 7.5 mg of zinc per day, while men need 12.5 mg.
Zinc supplement foods include: seafood, such as shellfish, shrimp, crab, fish, etc. are rich in zinc; animal liver, pig liver, chicken liver, duck liver, etc.; nuts, such as sesame, pine nuts, sunflower seeds, etc. also contain a certain amount of zinc.
Choline is also an important vitamin. Choline deficiency can lead to abnormal liver function, steatosis, triglyceride accumulation and filling of whole liver cells. Choline deficiency can also lead to cognitive impairment in the elderly. For pregnant women, the lack of choline will also affect fetal neural development, leading to fetal neural tube malformation.
The recommended daily intake of choline is 500 mg for men and 400 mg for women. Women can use choline more effectively, so men need more choline than women.
Choline mainly exists in the form of lecithin in the cell membrane of all kinds of food. It is rich in liver, meat, eggs, peanuts, bean products and milk.
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