Top 8 Nutrients Women Need For A Healthy Diet
Mar 30th 2016
Because when you eat well, you feel well.
Believe it or not, men and women require different nutrients to maintain a healthy diet. As you’re aware, many men have larger, or taller frames than women, which require certain nutrients. Men require about 2,500 calories per day, while women only require 2,000. My husband is 6’3” at 250 lbs. His calorie intake is ridiculous not to mention expensive.
On the other hand, women have different hormones and are susceptible to different health ailments than men, making it important to be aware of the diet and health requirements that will help maintain better health. Here are some of the top nutrients women need to maintain a healthy diet:
You already know that calcium is huge for women, but do you know why? As it turns out, a lack of calcium can lead to osteoporosis, which is more common in women than men. So now is the time to start making calcium-rich foods a regular part of your diet.
2. Vitamin D
As important as calcium is, Vitamin D is equally as essential. That’s because it allows the body to absorb the calcium you’re taking in. There’s no use in upping your calcium intake if you don’t increase your vitamin D, too. The good news is that many dairy products are fortified with vitamin D to help better absorb the nutrient.
Fiber is an important part of any balanced diet. It helps you feel fuller longer, and will help regulate bowel movements when eaten regularly.
Some studies suggest that lycopene could play a role in preventing breast cancer and cervical cancer as well as cardiovascular disease, which is great news all around. Not sure what lycopene is? It’s found in tomatoes, so stock up on the tomato sauce, salsa, pico de gallo, and fresh tomatoes. As summer approaches, snack on cherry tomatoes instead of sugary treats. They’re sweet as candy when they’re ripe!
5. Healthy fats
Once upon a time, you were told to avoid fats at all costs. Well, it’s time to throw that advice out the window! Sure, there are some fats you should avoid like damaging, synthetic trans fats. But there are some heart-healthy fats that are rich in omega 3 that provide women with needed nutrition. Be careful with the fats you choose, but don’t fear them! Go with avocado, salmon, olive oil, nuts, and other healthy fats.
If you’ve never experienced a UTI, then take a moment of silence to bask in your accomplishment. If you have, you know why we’re encouraging your neighbors to celebrate. UTIs are painful and can be outright dangerous if not treated properly. Cranberry can play a big role in preventing UTIs in women so drink up!
Likewise, foods with probiotics (like yogurt, fermented sauerkraut, or kefir) can play another important function in women’s lives. The probiotics found in yogurt can help prevent yeast infections in women. Plus, Greek yogurt varieties are lower in sugar and higher in protein. It’s a win-win situation!
Not surprisingly, many women battle with low iron. To help combat this problem, eat foods rich in iron. Most people think lean beef is the best option, but there are plenty of plants that can help do the job as well. Try spinach, kale, raisins, and fortified breads, which can all be a great source of iron.
Spring means it’s time to get healthy!
Maintaining a healthy diet is just the first step to looking and feeling your best. Upping your level of physical activity plays a big role in that too. Whether you create a new gym routine, exercise inside, or even find a playful way to exercise, the only thing that matters is that you get moving.