Women Health & Nutrition
Men and women have different nutritional needs. Men Should consume 2,500 kcal
per day and for women, it is 2,000 kcal per day. It depends on the level of physical
activity, age, medical condition, and metabolism of the individual.
A healthy and balanced diet leads to a healthy lifestyle AND a balanced diet includes
carbohydrates, protein, fibers, fat, minerals, and vitamins. Here are some important
macro & micronutrients that are essential for women to have a healthy life, and
help to prevent some diseases.
An average adult woman needs to eat 50-55 gm of protein per day. A pregnant woman’s protein intake increases to 70-75gm and 45-65 gm of carbohydrates, based on their age, lifestyle, and medical condition.
Women need only 20-22gm saturated fat or 200 calories from fat in whole day out of
2000 kcal per day.
Common micronutrients deficiency in women happens between the age of 14 to
40. This, basically includes iron deficiency which causes lack of hemoglobin.
(Iron recommendation as per RDA, for women, is 8-18mg per day approximately)
Women need more iron consumption than men. Vitamin C helps to absorb more iron, so women should eat more vitamin C-rich foods like tomato, broccoli, and citrus fruits.
Calcium is another key mineral for women. Calcium recommendation as per RDA
is 700-1000mg per day approximately). Degradation of bone density starts from age
35 onwards and women are more prone to develop osteopenia (loss of bone) and
sarcopenia (loss of muscle) specially during menopause, because it increases bone
and muscle degradation so need to take calcium supplement or foods that content
calcium, like dairy products, leafy vegetable, fish, soy etc. to prevent such condition.
Vitamin D helps the absorption of calcium from food, it comes from sunlight and also
from foods like eggs, dairy, and fish. Women can fulfill vitamin D deficiency from
supplements. (Vitamin D recommendation as per RDA is 400iu per day)
Folic acid or folate is essential for men and women. Folic acid deficiency leads to
anemia. (Folic acid recommendation as per RDA is 200mcg/day). For pregnant
women, it becomes more important to take at least 400mcg of folic acid.
Fiber is the most important part of food; women need 21 to 25gm of fiber a day. Fiber
helps to keep the gut healthy and prevent stomach related problems, 70% of immune cells
found in our stomach (intestine), which helps to maintain the overall immune system.
Make sure that total intake of calories should not be more than the recommended
daily calories limits for women nutrition. Read the Nutrition Facts label on packaged
dietary food, it should not be more then RDA value. So, in this way women can
maintain calorie intake and save self from over calories or obesity/diabetes, which is
very common in women.
For any kind of suggestion/ medical advice regarding nutrition/diets/supplements relating to your personal condition, please consult your doctor.