Nutrition by gender: it’s better to have men, and that women

Despite the fact that the DNA of men and women at 95.5 percent identical, according to Harvard medical school, men need a higher nutritional value of the dishes. While dieticians recommends 2500 calories per day for men and 2,000 for women, writes

How to determine that you are getting all the essential nutrients

Women should avoid frequent consumption of cleaned grain products. Carbohydrates should make up 45-65% of calorie intake for both men and women. However, the 12-year study at the Harvard school of public health showed a link between bad moods and diet with a high content of the cleaned grain products.

Researchers found that women who adhered to this diet, three times more likely to suffer from depression. Nust Bajekal, consultant gynaecologist at the Royal Free London NHS Foundation Trust, argues that this relationship is due to the effect on the estrogen level of blood sugar. And it is the estrogen responsible for mood. So if you don’t want to blood sugar skyrocketed, and add in your diet more vegetables. Fiber contained in them will keep it at the proper level.

Women have lower bone density than men and lose bone faster mass. In addition, during menopause estrogen is lost, and it also improves strength and bone health. It turns out that women need more calcium to avoid osteoporosis.

According to the NHS, women and men should consume 700 mg of calcium per day. Nutritionists advise women after menopause to increase daily calcium intake to 1200 mg. Before menopause, women need to constantly replenish the iron levels, which they lose during each monthly period.

Men useful chocolate

A study conducted by Aberdeen University in 2012, showed that, although dark chocolate improves blood quality for both sexes, for men the effect is amplified. Chocolate with 70% cocoa content improves the functioning of platelets. These cells thicken the blood and improve its functioning, which is associated with a decreased risk of stroke.

Men also recommend the use of shellfish are rich in zinc, for example, mussels. The NHS recommends that 9.5 mg of zinc per day for men and 7 mg for women, as the mineral that promotes healthy sperm production and also boosts immune system and improves cell function. Zinc is easy to get from protein-rich foods such as seeds, nuts, shellfish and oysters.

Muscle mass men average 30-40% more for women. And it is impossible not to take into account in drafting dietary recommendations.

A balanced diet, rich in essential minerals and vitamins is a key factor for both men and women, but you should pay attention to the tips based on the difference of the sexes, if you want to maintain a healthy and active lifestyle.