Of course, there are many discrepancies between men and women (men are from mars, right?), and although it is important for everyone to eat a healthy diet, men and women have a few different nutritional needs.
These differences largely boil down to the dissimilarity in our hormones and body composition. Our sex hormones are incredibly influential in our general function, stature, shape and daily needs, and this is mainly because of our body’s innate desire to reproduce. There is much more to the story than just reproduction, but many of our nutritional differences are related to this.
To nutritionally support well-being, here are some general needs for men and women:
Since men have a higher muscle mass compared to women, and typically have a larger body frame, men should ensure they are consuming a sufficient amount of protein and calories each day. Healthy fats are also important, including essential fatty acids and quality cholesterol sources (such as free-range eggs) since some of these fats are precursors for sex hormones. Men should aim to consume about 25 grams of fiber a day to support bowel health and keep cholesterol levels in check.
In terms of male sexual health, vitamin E and zinc are both incredibly important. Zinc, which is found in pumpkin seeds, help to keep sperm healthy and support fertility, as do calcium, magnesium, sulfur, vitamin B12 and vitamin C.
With prostate cancer becoming increasingly prevalent, it’s also important to support the health of the prostate gland by consuming foods that contain antioxidants such as lycopene (which is found in tomatoes), selenium (found in Brazil nuts), and vitamin E (found in avocadoes).
So our recommendations for some good foods for men to include in their diets include pumpkin seeds, Brazil nuts, free-range eggs, avocadoes, fatty wild fish (e.g. wild salmon), good quality protein, tomatoes, broccoli, leafy greens, cherries and other berries, bananas, good quality dark chocolate, and whole grains, such as oats.
Women’s nutritional needs largely revolve around maintaining balance in monthly cycles, creating a healthy environment for reproduction, and maintaining energy.
Many factors can influence the female hormonal cycle, and balance is crucial! The monthly cycle requires sufficient levels of B vitamins, especially folic acid (B9) and niacin (B3), plus zinc and vitamin E. Healthy fats are also important, including good cholesterol, as these are precursors for female hormones. A healthy liver is also important to maintain balance with the hormonal cycle since the liver plays a role in hormone regulation! Thyroid function is important for energy (including sexual energy!) and motivation. B vitamins, iodine, calcium, and magnesium also support sexual energy. In terms of calcium and bone health, remember that calcium needs vitamin D to help its absorption and that refined, acid foods, such as diet pop, leach calcium from our bones!
Nutrient deficiency is also a concern for women since many women may restrict food to “watch their weight”. However, in restricting food, some women may not be getting enough of all the needed nutrients, and this could result in deficiencies. Many women may find a high vegetable, lean protein diet to be good in terms of taking in enough nutrients while maintaining a healthy weight.
Generally, some good foods for women to include in their diets include yams, dark chocolate, oats, free-range eggs, sea vegetables, broccoli, avocados, fish (e.g. cod, wild salmon, sardines), good quality dairy (e.g. kefir), beans (try soaking them to support digestion), grapefruit, berries, and spinach. Also, be sure to avoid pop/soda, including diet pop! Pop is so acidic that is leaches calcium from your bones.
Whether you come from Mars or Venus, we all need to ensure we eating a diet rich in fresh vegetables and fruit, good quality protein and healthy fats.