HYDERABAD: Both men and women need the same nutrients. The difference lies in the quantity of nutrients they need. Young boys start gaining muscle as early as the age of ten and adult men have 20 percent more muscle than women. An adult male needs 2800 calories and females need about 2000. Proteins should form about 15-20 percent of the calorie intake and fats about 30 percent to 35 percent, for both sexes. We give you a lowdown on significant differences in the dietary requirements of men and women.
Calcium
Women: Calcium helps in lowering the risk of osteoporosis in women. It also helps in regulating blood pressure. Women under 50 years need about 1,000 mg of calcium and those above 50 require 1,200 mg.
Men: Although men also need calcium, too much of it can lead to an increased risk of prostate cancer. For men of all ages, the recommended amount is 800 mg.
Protein
Women: Protein is needed for that energy boost as also growth and repair. However, excess of this can accelerate calcium loss in urine. Women who are at a risk of osteoporosis should consume protein carefully. The average requirement is calculated based on 0.8 g of protein per kilogram of body weight for women. Men: Men need more protein compared to women due to their build and muscle mass. However, men who are at a high risk of kidney stones should limit their protein intake. In men too, the average requirement is calculated based on 0.8 g of protein per kilogram of body weight.
Iron
Women: Iron is an essential element in women’s diet. Women tend to lose a lot of blood during menstruation and adequate iron intake can help counter the risk of an iron-deficiency. Iron deficiency can cause anemia leading to fatigue, inability to concentrate, and difficulty in breathing. Women under 50 need 18 mg of iron per day and those above 50, need about 8 mg. Men: Although men need iron too, the quantity may not be similar to that of women. Too much of iron in men can lead to increased risk of heart attacks. Men of all ages need about 8 mg of iron per day.