Did you know that the male and the female body have different nutritional needs not only in terms of energy (provided by proteins, fats and carbohydrates) but also regarding the level of micro elements (vitamins and minerals)? This aspect of our nutrition is given far less consideration, if any at all, even among those who pay attention to their eating and their lifestyle. So here is a list of all those nutritional elements that a woman’s body needs in extra amounts and a guideline to how much, in what form and for what reason they need to be consumed.
Calcium
Calcium is of paramount importance in the development of the sufficient peak bone mass, in the preservation of healthy bone structure and in the prevention osteoporosis. The major sources of calcium are milk and dairy products, with cheeses containing it in the highest concentration. The daily minimum of half a liter of milk or any dairy product with the same calcium content (0,5 l kefir, yoghurt, sour cream or about 75 g cheese) will cover only as much as 600 mg calcium whereas the daily calcium need of an adult woman is 800 mg. This could be completed by oily seeds, too, especially for those who must avoid all or certain types of milk and dairy products.
Iron
Due to blood loss during the menstruation period, women are far more prone to developing anemia, therefore they must take care to provide sufficient iron intake for their body. (Iron contributes to the formation of normal red blood cells and hemoglobin and it can help fight fatigue and nail breaking.) The main sources of iron are red meats, game and organ meats, (rabbit: 4mg/100g; beef: 1,6 mg/100g; pork: 1 mg/100g; pork liver: 10 mg/100g; liver spread: 2,6 mg/100g;), which should be complemented with foods of high vitamin C content, as vitamin C enhances the absorption of iron. The consumption of greens on a regular basis is a must, for instance in the form of raw salads, which can be prepared in numerous ways with the use of various vinegars and oils. Recommended daily intake value: 15 mg
Folic acid
Even before pregnancy, it is highly recommendable for would-be mothers to increase their folic acid intake (folic acid plays an important role in normal blood formation and cell division) but it is also important for women who are not considering having a baby yet. The main sources of folic acid are e.g. chicken and turkey liver, wheat sprouts, bran, beans, and green leafy vegetables. Recommended daily intake value: 0,2 mg
Vitamin E
Women today are inevitably prone to stress, whether from external or internal sources (polluted air, foods or mental-psychological burden can all contribute to damaging the body) To ease these stresses, it is important to activate this strong anti-oxidant (which slows down, among other things, the aging of cells). The main sources of vitamin E are e.g. walnut oil, almond oil, apricot seed oil and oily seeds. Recommended daily intake value: 12 mg
Biotin
Shining, sparkling, healthy hair can be the prized possession of a lady, and many women’s confidence in their feminine energy can be shaken if they get even temporarily deprived of this element of their beauty. Biotin can contribute to the natural growth and renewal of hair. The main sources of biotin are, e.g. American peanuts, hazelnuts, veal liver, lentils and wheat bran. Recommended daily intake value: 0,15 mg
Zinc
Zinc plays a role in protein synthesis, thereby contributing to preserving the health of hair and nails. The main sources of zinc are e.g. barley sprouts, wheat bran and cheeses. Recommended daily intake value: 15 mg
It may be worthwhile to note down the detailed list of foods and drinks we have had on certain days, with the precise amounts and times of each meal. Thus we can check more easily whether the foods mentioned above are appropriately included in our diet, and if we find that one is missing or taken too rarely, we can start finding an exciting recipe right away!