By Sunita Roy Chowdhury
During childhood the nutritional needs of boys and girls are the same, till about the age of 9 years and the same is reflected in the recommended daily allowances (RDA) suggested by the Indian Council of Medical Research for indians. As one hits puberty, the requirements of both the genders change, mainly due to the physical and hormonal changes that happen during this period.
Women need fewer calories as compared to their male counterparts but have a higher requirement for certain vitamins and minerals.
Hormonal changes, such as those associated with menstruation, child-bearing, and menopause, mean that women have a higher risk of anaemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium (along with vitamin D) and vitamin B 9 (folate).
Apart from these nutrients, water, fibre and an antioxidant rich diet is very crucial for a women’s good health and vitality.
Calories:
Men have more lean weight as compared to women, who comparatively have more fat in their bodies. Due to this reason they tend to burn lesser calories and so, require fewer calories from diet. In general women need around 1200 to 1400 calories depending on their age, height and weight. Along with this type, duration and intensity of exercise also needs to be considered.
Calcium:
Calcium along with vitamin D, is important for good bones and healthy teeth. Calcium is also required to regulate heart’s rhythm and for the proper functioning of the nervous system. Calcium is required for many chemical reactions at the cellular level. During the deficiency of calcium in the body these requirements are met with by the resorption of bones, thus weakening the bones and causing osteoporosis.
Rich sources of Calcium are: milk and milk products, sprouts, ragi (finger millet), oats, black gram whole (black chick pea), soybeans, nuts, eggs, chicken and fish, etc.
Along with consuming rich sources of calcium it is important to do some aerobic exercise daily, such as walking, to ensure absorption of calcium improving bone health.
“Women have different requirements of calcium at different stages of life — specifically, after age 50, or during pregnancy and lactation. Older women require more calcium because after menopause there is decrease in the levels of oestrogen. This hormone is very essential for bone health and the absorption of calcium and vitamin D. Decrease in the levels of calcium and Vitamin D can lead to osteoporosis and fractures.”
Iron:
- Iron is an important mineral and an important component of haemoglobin (found in blood) and myoglobin (found in muscles). Both these compounds carry oxygen, one to tissues the other to the muscles. Iron helps the body fight against infections, so is important for the immune system. It is an integral part of many proteins and enzymes which are essential for macronutrient metabolism. The requirement of Iron is more for women of childbearing age, during pregnancy and lactation. Also, vegetarians require more iron compared to non-vegetarians, because of decreased absorption. Many factors are important in the absorption of iron, these are:
- Type of iron- haem iron (from non-vegetarian food sources) is absorbed better compared to non – haem iron (from vegetarian food sources)
- If one takes foods rich in vitamin C along with or in the same meal with Iron, it improves its absorption.
- Calcium rich food and tea and coffee effect the iron absorption negatively.
Rich sources of iron are beans (soy, kidney and black), peas, lentils, leafy greens, meat, chicken and organ meats. Many breakfast cereals are now available that have been iron fortified.
Folic Acid:
Folic acid is important for better heart health and protection against certain cancers. The requirement of folic acid is greatly increased during pregnancy to avoid neurological birth defects in the child. It is important for the overall good health and development of the foetus. Not getting enough folate in diet can also impact one’s mood, leaving one feeling irritable and fatigued, affecting concentration, and making one more susceptible to depression and headaches. It helps in the production of oestrogen during menopause.
Folate is found in all the foods that are rich in iron plus those cereals that have been fortified (read labels) with folic acid.
Special Considerations
Minimum of 8 glasses of water daily along with other liquids and avoiding too many cups of tea coffee and carbonated beverages can ensure sufficient hydration. Eating a varied diet high in fruits, vegetables and whole grains will ensure intake of sufficient amounts of disease preventing antioxidants and fibre in the diet
If a lady is eating sufficient quantities of a varied diet including all food groups, and not fasting or is not on a crash diet, she may not require to take any supplementation of these nutrients. But if she is not taking a varied diet or if she is dieting then she may require to take extra supplementation. But the motto should be “food first, supplements second.”
Also during pregnancy and lactation (nursing mothers) women require extra Iron, folic acid and calcium. This is because of increased demands of the foetus and for the production of milk. After menopause, women require extra calcium for good bone health and also because during that period absorption of calcium reduces.
“Along with following the principles of good nutrition, walk or other aerobic exercises should form a part of a woman’s daily schedule in order to maintain good overall health. It is very important to maintain a healthy life style and also the weight.”
Sunita Roy Chowdhury, Senior Nutritionist at Healthynudgez and Nutrition Educator and Director at Guiding Stars Open Learning Academy, under the banner of SS Guiding Stars Pvt. Ltd.
Worked as a Clinical Nutritionist for 40 years in various top most Private Hospitals, such as Sir Ganga Ram, Mool Chand, Rockland and B L Kapoor Hospital, in India and Indira Gandhi Memorial Hospital in Maldives. Also worked with a research group for “regression of cardio-arterial diseases through lifestyle changes” at Global Hospital Mount Abu. Presently working as Consultant Clinical Nutritionist and Researcher, attached with various organisations.
Contact: 9650180098
Email: sunitasrc@healthynudgez.com
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