We should also pay attention to the difference between men and women when eating. In fact, we are very particular about it

Original title: we should pay attention to the difference between men and women when eating. In fact, we should pay attention to it

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.

We should also pay attention to the difference between men and women when eating. In fact, we are very particular about it

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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Vitamin A is a very important fat soluble vitamin. If vitamin A deficiency, the skin will become rough, affect immunity, easy to catch a cold, but also affect the dark adaptation ability of the eyes, that is, in the dark, the eyes will not see clearly, but also affect the development of teeth and bones. The direct active source of vitamin A is animal liver, such as chicken liver and pig liver. In addition, adequate intake of beta carotene can also be converted into vitamin A in the body. Foods rich in beta carotene are dark green and orange fruits and vegetables, such as spinach, kale, pumpkin, mango, carrot, etc. Second, women need more calcium and iron. I believe that the importance of calcium has needless to say. Calcium is essential for the health of bones and teeth. To ensure health, adults should take at least 800 mg of calcium a day, while pregnant women and lactating mothers, as well as women over the age of 50, should reach 1000 mg of calcium a day. We should also pay attention to the difference between men and women when eating. In fact, we are very particular about it calcium supplement foods include: dairy products, such as milk, yogurt, cheese, etc.; bean products, such as tofu, dried bean curd, Yuzhu, etc.; green leafy vegetables, such as mustard, rape, amaranth, cabbage, etc. In addition, vitamin D can promote the absorption of calcium, vitamin K can assist calcium to generate bone, so calcium supplement should also pay attention to supplement. Iron is an important part of hemoglobin. Women of childbearing age will discharge blood every month because of menstruation, and lose part of iron. For them, iron supplement is equal to blood supplement. In addition, iron is also closely related to growth, development and immunity. However, iron can not be added blindly. If iron is excessive, the body’s oxidative free radicals will increase, resulting in an increased risk of chronic diseases and cancer. Women aged 18-50 need about 20 mg of iron per day on average, while men need only 12 mg. Iron is divided into animal heme iron and non animal non heme iron, the former is better absorbed. Therefore, iron supplementation is best obtained from red meat and animal viscera. In addition, vitamin C will promote the absorption of iron, so iron supplement at the same time, we should also pay attention to matching fruits and vegetables. (the author is a registered dietitian of China Nutrition Society and a well-known popular science blogger) go back to Sohu to see more

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