Nutrition for Women

As male and female bodies have different nutritional requirements, it is important that any diet and supplement regime takes the requirements of nutrition for women into account.

Nutrition for women can change according to the different stages of life. Young women, pregnant women, breastfeeding women and older women all have different needs.

Young women
Nutrition for women when they are younger should take a few factors into account. Young women are often more active, so they may need extra protein, complex carbohydrates, vitamins and minerals in order to sustain their energy levels. B vitamins are particularly important, with B6 also helping with hormonal balance and prevention of PMS symptoms. Young women may also need increased amounts of iron to counter the losses during menstruation. Women of this age are often also guilty of poor diet, and often have a higher consumption of nutrient-depleting substances such as coffee and alcohol. A good quality multivitamin can often be helpful during this stage of life as it is a simple way of making sure nutrient levels are topped up and ensuring optimal nutrition for women on the go.

Pregnancy and Breastfeeding
Good nutrition for women is probably at its most important during the stages of pregnancy and breastfeeding. Not only is important to keep mum healthy, but good levels of nutrition for women are also just as important for the baby’s health, growth and development. Folic acid supplements are now recommended not only during pregnancy, but for at least 3 months prior to conception in order to prevent spina bifida and other neural tube defects. Iodine, a mineral often found to be depleted in Australian foods due to low amounts in our soil, is now known to be important for babies’ brain development and prevention of learning disorders. It is though that good levels of iodine are most important in the first 2-3 weeks of pregnancy, so starting iodine supplementation along with folic acid a few months prior is a great idea.

Nutrition for women who are pregnant should take into account the needs of growing babies, with increased levels required of protein, iron, zinc, calcium, magnesium and many more. B vitamins are also important for maintaining good energy levels, with B6 also helping to prevent morning sickness through its hormonal balancing actions.

Good nutrition for women during breastfeeding is vitally important in order to keep mum’s energy levels topped up. If nutrient stores are inadequate, priority goes to the breast milk, leaving mum depleted. Supplementation with iron, calcium, magnesium and zinc can help replace what is lost via breast milk.

Older Women
As we age the requirements of nutrition for women changes. Less iron is required due to menopause and the cessation of the menstrual cycle, but sometimes uncomfortable menopausal symptom can arise. Vitamin B6 can assist in balancing hormones and relieving hot flushes. Bone density also becomes a priority, with calcium, magnesium and vitamin D all needed for strong, healthy bones. Older women are also more likely to be low in vitamin B12 due to a decrease in digestive function and absorption of vitamins. Supplements for older women are more likely to be effective if they are easily absorbed. Natural vitamins and organic minerals are the best option here.

A good nutritional supplement should take into account whether the person is male or female, and what stage of life they are in. For more information on supplements which can be purchased online, click here.

Healthy Hair, Skin and Nails

Hair and skin are fantastic indicators of our health. When we are not looking after ourselves, our hair and skin are often the first parts of our bodies to suffer, losing their strength and vitality very quickly and making us look tired and depleted. Because the body sees hair and skin as being less important than organs such as the heart, liver and digestive system, if our nutrient stores are low the body prioritises and gives preference to these vital organs so that we remain alive. If your hair and skin lose their vitality, it is a good time to look at what might be missing from the diet.

The first thing to look at is whether you are eating enough protein for hair and skin nutrition. This is especially important if you are pregnant, breastfeeding or exercising frequently as these factors can greatly increase our protein needs. We need protein to make hair and skin cells, and low levels may be indicated by slow growth and frequent breakage. In order to produce healthy hair and skin, we may need to increase our protein intake. Some easy ways to do this is to include more lean meat or fish in the diet, or consume increased amounts of nuts and seeds, dairy foods and legumes. Spirulina tablets may also be useful, especially for vegetarians or vegans, as spirulina is a great source of easily absorbed plant protein.

There are also many vitamins and minerals necessary for good hair and skin nutrition.

Hair and skin may go through changes after stressful events or during pregnancy or breastfeeding because these are times when our bodies have an increased need for vitamins and minerals. If hair is thinning, breaking or rapidly greying, it could be a sign of low levels of vitamins and minerals such as B vitamins, calcium, magnesium, iron, zinc, biotin, silica and folate. The same vitamins and minerals are also essential for proper skin nutrition, and decreased levels in the body may result in skin that looks pale, sallow, dull, or with eczema or dark circles.

Another very important component of skin nutrition is good old water. It’s amazing how much healthier skin can appear after regularly drinking 1.5 to 2 litres of water per day. Toxins are flushed out, skin is more hydrated and even wrinkles may appear less noticeable.

For a healthier hair and skin, follow a diet high in protein and water, and consider taking a few simple supplements, and not only will you look healthier, you might just feel healthier too. For more information on supplements, click here.

Strong Nails

Hair and nails which split and break easily can be a source of frustration for many. There are so many products on the market which claim to make hair and nails stronger, most of which are topically applied, but do any of them actually stop the problem from recurring? Does strengthening or hardening nail polish really create strong nails? What happens when we remove the product? In order to truly address the problem, we need to look for the true cause.

Healthy hair and nails are considered to be a sign of good health and vitality, and poor quality hair and nails are often the first indicators that we may be lacking some vitamins and minerals.

Strong nails without ridges or spots are a sign of good vitamin and mineral levels in the body. But what if our nails are in poor condition? Key nutrients needed for healthy and strong nails include calcium, magnesium, silica, iron, biotin and zinc. But how can you work out which ones you need? Here is a quick and easy guide for strong nails:

•White spots on the nails – zinc
•Vertical ridges (running from the base of the nail to the tip) – magnesium, silica
•Horizontal ridges (running across the nail) – calcium
•Concave (spoon-shaped) nails – iron
•Brittle nails – silica, iron, biotin

The right kind of vitamin and mineral supplements are also important if you want optimum amounts of nutrients for healthy hair and nails. Natural vitamins and organic minerals are better absorbed into the bloodstream which means there are more nutrients available to the body to create strong nails and healthy hair.

Keep in mind also that it takes up to 6 months to completely grow strong nails from base to tip. In order to have strong nails which are noticeably better you may have to wait a few months for them to grow, but when supplementing with the right nutrients, the results are worth waiting for. The same goes for healthy hair – “It won’t happen overnight...” but keep taking your supplements and hopefully you will not only notice a gradual improvement in your hair and nails, you might just feel healthier on the inside too.

For more information on multivitamin supplements for healthy hair and nails, click here.

Nutrition for Men

Let’s face it, men and women are different. We have different body types, and our bodies often function in different ways. Because of this, men and women have different nutritional requirements, and it is important that any programs regarding nutrition for men and women are assessed separately.

When looking at nutrition for men and women, it is important to consider how our bodies function. Which nutrients do men burn through more of and why? First of all, let’s look at nutrition for men in terms of vitamins and minerals, and see which of these are required in greater amounts by the male body.

Magnesium
Men have a greater muscle mass than women and therefore need increased amounts of magnesium. When looking at nutrition for men, magnesium is very important. It feeds and balances the nervous system, helps the body produce energy, and is needed for healthy muscle function and prevention of cramps, muscle pain and fatigue.

Zinc
The male body has a need for increased amounts of zinc which is required for healthy prostate and reproductive function. Low levels of zinc may lead to poor immune system function, decreased sperm numbers and function, increased body odour, and skin problems such as acne.

Selenium
For the ageing male, prostate health becomes a high priority. Along with zinc, selenium is needed for healthy prostate function. Selenium is a powerful antioxidant which helps protect the body against disease and ageing. Australian soils are depleted in selenium, resulting in low levels in our food.

The active male
Sports nutrition for men often involves increased amounts of protein and carbohydrates. Active men also require increased amounts of vitamins and minerals, including magnesium, zinc, calcium, potassium, B vitamins and vitamin C. Any program looking at sports nutrition for men should include increased amounts of these nutrients in order to maximise performance, increase strength and endurance, and improve recovery.

The Right Supplements
A multivitamin supplement which focuses on the requirements of nutrition for men should include high amounts of zinc, selenium and magnesium in easily absorbed forms. Mineral supplements are better absorbed when they are in organic form, such as magnesium amino acid chelate, magnesium citrate, zinc amino acid chelate and selenomethionine (organic selenium). Better absorbed minerals ensure a better intake of nutrition for men and a more effective product. For a well-absorbed multivitamin which can be purchased online, click here.