The nutritional needs of men and women present significant differences due to biological, hormonal and metabolic factors. Understanding these differences is key to maintaining a balanced diet that contributes to long-term health and well-being.
Macronutrients and metabolism
The macronutrients (proteins, carbohydrates and fats) play a fundamental role in any person's diet, but there are differences in the amount required by men and women.
Men, in general, have a higher basal metabolism due to a higher proportion of muscle mass. As a result, they usually require a higher daily caloric intake to maintain their weight and energy level.
Women, for their part, tend to accumulate more body fat, which is influenced by estrogens. This means that they must pay special attention to the distribution of macronutrients, prioritizing Healthy fats and high-quality protein sources.
Specific micronutrient needs
Micronutrients as vitamins and minerals They also have different requirements depending on sex.
Calcium and vitamin D
Women are at higher risk for osteoporosis due to the reduction of estrogen with age, especially after menopause. Therefore, they should make sure to consume calcium (1.000 to 1.500 mg daily) and enough vitamin D to improve the absorption of this mineral.
Iron
Due to menstruation, women need a supply of iron higher than men. A daily intake of 18 mg is recommended., while men only require 8 mg. Iron deficiency can cause anemia, fatigue and decreased physical performance.
Folic acid
El folic acid (vitamin B9) is essential for the formation of red blood cells and cellular health. In women of childbearing age, its consumption is key to preventing birth defects during pregnancy.
Magnesium and zinc
El magnesium helps in muscle function, while the zinc It is key for the immune system. Men need more zinc (11 mg daily) than women (8 mg), since this mineral influences testosterone production.
Life stages and nutritional needs
Nutritional needs vary throughout a person's life. Factors such as adolescence, motherhood and menopause affect nutritional requirements. vitamins and minerals.
Adolescence
During adolescence, both men and women experience accelerated growth that requires increased dietary intake. proteins, iron and calciumIt is crucial to ensure a varied diet to avoid nutritional deficiencies.
Pregnancy and breastfeeding
During pregnancy, women should increase their intake of folic acid, calcium, iron and omega-3. In addition, during lactation, nutrient demands increase, so additional caloric intake of 100 mg/kg is recommended. 300-500 kcal daily.
Menopause
Menopause brings hormonal changes that increase the risk of osteoporosis and cardiovascular diseasesA diet rich in calcium, vitamin D and healthy fats can help minimize these effects.
General recommendations for a balanced diet
- Include a variety of fruits and vegetables in the daily diet.
- Prioritize the consumption of lean protein, such as fish, chicken and legumes.
- Book Now healthy fats, such as those present in avocados, nuts and olive oil.
- Avoid excessive consumption of added sugars and ultra-processed foods.
- drink enough water to maintain good hydration.
- Perform physical exercise regularly to complement good nutrition.
understand the nutritional differences between men and women It allows you to adopt eating habits that are more appropriate for each stage of your life. A balanced and personalized diet can make a big difference in preventing diseases and improving your quality of life.