The musts of the power supply to the female

Les musts de l’alimentation au féminin

On the eve of Mother’s day, I wanted to address the issue of women’s health. Women have specific nutritional needs that evolve over the years. They are more exposed to anaemia and osteoporosis than men, and suffer more from digestive problems and mood. That’s not a problem, cap on the 8 musts of women ! Happy birthday Moms !


Many women shun red meat. Yet, the menses will lead to a loss of iron important. Several of the women deplete their reserves of iron. Pallor, fatigue, brittle nails are among the symptoms of a deficiency. To do the full iron, it incorporates sources of iron easily assimilated (meat, poultry, and fish). Vegetarians must take care to include a source of vitamin C (citrus fruits, strawberries, peppers, cabbage, etc) sources of iron plant (legumes, spinach, cereals, etc). Tea and coffee interfere with the absorption of iron, it is suggested to stagger their meal. After the menopause, with the cessation of menstruation, the iron requirements drop and the risk of anemia are lower.


Quebec women do not consume enough calcium so that the needs are all important for maintaining good bone health. With the absence of the group “dairy products and substitutes” within canada’s food Guide, many women will be even more exposed to the deficiencies. Milk, cheese, yogurt and substitutes vegetables enriched in calcium are the best sources of calcium can be assimilated. Vegetables of the cabbage family and almonds are other sources of calcium.


This vitamin is essential to reduce the risk of osteoporosis and now it has new virtues in prevention of some cancers (including colon) and the strengthening of the immune system. If the sun can synthesize enough vitamin D in summer (with exposure of the face and hands for 15 minutes per day), several health professionals suggest supplementation to the year, at a rate of 400 to 1000 IU per day.


Women suffer more from bloating and irritable bowel syndrome than men. The intake of fermented foods plays a role in intestinal health. The yogurts with probiotics and fermented milk, in particular, are the food of choice to provide good micro-organisms to the body. Have a microbiota diversified is a guarantee of health, and digestion is facilitated.


We hear a lot about omega-3s, their benefits on heart health and their anti-inflammatory virtues. 31 000 women die each year in Canada suites of cardiovascular disease. The risk rises especially after the menopause. It is advised to eat fish rich in omega-3 (tuna, salmon, trout and mackerel) at least twice a week. Epidemiological studies even associate the high consumption of fish with a lower risk of depression.


It is known that the antioxidant-rich foods (fruits, vegetables, green tea) reduce the risk of chronic diseases (cancer, cardiovascular disease). The women will be happy to learn that antioxidants could also reduce the premature aging process. No need of supplements, it is the synergistic action of the antioxidants with other components in food that has a positive action. It is enough to provide fruit and vegetables colourful wide space.


Many women fear the fat. Yet, we need a minimum of fat to absorb our fat-soluble vitamins (ADEK). Some fats, called essential, can not be synthesized by the body and must be provided by the diet. They contribute, in particular, to maintain our skin, our hair and our nails are well hydrated. Nuts, seeds, wheat germ, seeds and oil of camelina are among the precious sources of good fats.


The phytroestrogènes are allies to women. Whether they come from the tofu, miso, tempeh, edamame beans or flax seed, their consumption is encouraged. In high concentrations, they can reduce the hot flashes associated with menopause. Consumed before puberty, they may reduce the risk of breast cancer !

► You don’t like tofu ? Check out my delicious marinades to enhance its flavor on my blog :

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