We’ve
all heard that boys are made of “snips and snails and puppy dog tails”
and that girls are made of “sugar and spice and everything nice.” While
that old nursery rhyme isn’t completely true, men and women are
definitely made a bit differently. We can’t see the differences on the
inside but judging by the outside, it’s clear that our bodies are just
different. One diet doesn’t fit all – we need different nutrients from
men; ones that are as complex as we are.
First things
first – women need iron! And we need much more of it than men. Not only
do most women have decreased levels of iron in our bodies, we also lose
a lot of it every month when we have our periods. Iron is essential for
our bodies. Not only is it necessary for the formation of proteins and
compounds that deliver oxygen to tissues and muscles, it is also capable
of creating energy. Studies show that we need at least 18 milligrams of
iron per day to keep our bodies running smoothly.
Without enough iron,
the body can fall prey to a number of problems ranging from anemia to
iron deficiencies. Trust me, an iron deficiency is no fun! They cause
you to feel weaker, more fatigued and can wreak havoc on your immune
system.
Admittedly, it is difficult to get the
necessary amounts of iron from the foods we eat. Thankfully, many grain
companies have provided an answer to this call by fortifying their
products with iron. Red meats, leafy greens (the darker the color, the
better,) spinach, liver and beans are some of the many foods that are
naturally high in iron. You can increase the amount of iron absorption
in your body by combining it with Vitamin C, found in foods like citrus
fruits, broccoli, and yellow bell peppers (yes, color matters as the
green bell peppers contain much less Vitamin C.)
Iron
is not the only thing that we need more of then the men. We also need
calcium! After all, women have a higher risk of developing osteoporosis.
Everyone knows that calcium makes to strong bones, but did you know
that after turning thirty, your body stops building bone mass? But by
getting the right nutrients and good exercise, you can keep your bones
strong at any age.
Food
is the best source of calcium for your body. Calcium can be found in a
vast array of foods from milk, yogurt, cheese, and other dairy products
to kale, salmon, beans, orange juice, and tofu.
Magnesium and Vitamin-D
are also important for your body while trying to get calcium, because
they act as counterparts. Magnesium is found in nuts, veggies, and whole
grains and the best way to get Vitamin-D? Spend some time in the sun!
But remember, sodas and other carbonated drinks can cause all of this to
be undone. Carbonation in drinks causes the bones to become porous and
lose bone mass. Not to mention, the extreme amounts of sugar usually
found in carbonated drinks can cause a whole slew of problems for teeth.
So, to stay as healthy as possible, stay away from the bubbly drinks,
and hang out in the sun while enjoying your salmon sandwich!
For those of you wanting to up your iron, calcium and all your nutrients try out this Lemon Scented Salmon-Bean Salad .
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Christina Keating is interning for us at IPF and is AWESOME!! She's also studying Communications at Santa Clara University.
