Many people playfully refer to the phrase, “Men are from Mars, women are from Venus.” However, when it comes to nutrient requirements, that expression isn’t too far off. Men and women have very different nutritional requirements.
No matter what your sex, it is safe to assume you probably aren’t consuming enough of some very important nutrients. Below is a list of five nutritious foods that men and women should be consuming more of.
Essential Nutrients for Women
The nutrients that are essential for women’s health revolve around cancer (breast, ovarian, and cervical) and osteoporosis prevention. For optimum health, women should consume adequate amounts of:
- Iron
- Calcium
- Magnesium
- Vitamin K
- Folate
- Vitamin D
- Omega-3 fatty acids
Below is a list of five foods that women should eat more of. The vitamins and minerals found in these items have numerous health benefits.
Broccoli
- Neutralizes carcinogens
- Rids the body of harmful toxins
- Reduces the risk of breast, ovarian and cervical cancer
- Stops the spread of existing cancer
- Protects DNA
- Provides folate, an essential nutrient for pregnant women
- Decreases the chance of depression (which is more common in women than men)
- Reduces the bloating and water retention that is common with PMS
Onions
- Include anti-inflammatory and antibacterial properties
- Naturally thin blood
- Fight illnesses like cancer (breast and ovarian), arthritis, and osteoporosis
- Ward off colds, fevers, and asthma
- Prevent constipation
- Boost blood circulation
- Reduce blood pressure
Leafy Greens (kale, spinach, watercress, cabbage, turnip greens, collard greens, and arugula)
- Reduce the risk of ovarian cancer
- Reduce the risk of heart disease
- Increase energy
- Aid the immune system
- Decrease the chance of iron deficiency
- Lower the amount and severity of migraine headaches
- Help prevent osteoporosis
- Act as a natural diuretic
- Reduce the chance of type 2 diabetes
Beans
- Reduce the risk of illnesses like type 2 diabetes, high blood pressure, and breast cancer
- Aid in digestion
- Reduce “bad” cholesterol
- Maintain weight
- Boost bone strength and muscle function
- Reduce the chance of kidney stones
- Regulate appetite
- Encourage restful sleep
- Heighten mood
Wild Salmon
- Promotes bone growth, preventing osteoporosis
- Decreases chance of vitamin D deficiency which leads to depression and multiple sclerosis
- Fights obesity
- Lowers the risk of type 2 diabetes
- Increases heart function
- Promotes heart and circulatory health
- Decreases the chance of stroke
- Eliminates belly fat
- Reduces the chance of brain cancer
Essential Nutrients for Men
The nutrients that are essential for men’s health revolve around cancer and heart disease prevention. For optimum health, men should consume adequate amounts of:
- Omega-3 fatty acids
- Zinc
- Lycopene
- Magnesium
- B Vitamins
- Folate
- Antioxidants
- Vitamin E
- Boron
Men should increase their consumption of the following five foods. The vitamins and minerals found in these items have numerous health benefits.
Fatty Fish
- Acts as a natural blood thinner
- Lowers blood pressure
- Reduces the chance of stroke and heart attack
- Decreases body inflammation
- May prevent Parkinson’s disease and Alzheimer’s disease
- Regulates appetite
- Boosts mood
- Promotes healthy sleeping patterns
Whole-Grain Oats
- Reduce the risk of heart failure
- Decrease the chance of heart attack, stroke and dangerous blood clots
- Increase white blood cell activity
- Maintain blood sugar levels
- Reduces risk of type 2 diabetes
Tomatoes
- Reduce the risk of prostate cancer
- Stop the spread of existing cancer
- Reduce the risk of pancreatic cancer
- Increase sperm concentration (especially helpful for infertile men)
- Fight lung cancer
Mushrooms
- Stimulate the immune system
- Cut cancer-causing free radicals in half
- Fight fatigue
- Boost energy
- Lower cholesterol
- Enhance nerve and muscle activity
- Develop nerve cells
- Treat infertility
- Prevent Parkinson’s disease
Mollusks (clams, mussels, oysters and scallops)
- Maintain brain and nervous system health
- Aid in digestion
- Reduce fatigue
- Maintain blood sugar level
- Support reproductive health
As you contemplate your meal options, think of these healthy foods. Try to incorporate them as often as possible.
Guest blogger Lucy Funes works for a chiropractor in Pensacola and maintains ThePensacolaChiropractor.com. She also pens healthy-living articles for other sites. She is a firm believer in alternative medicine, including the use of home remedies and healthy eating for disease prevention.
Nutritional facts courtesy of Caring.com
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