One Diet does not Fit All

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.