Articles
Research Shows Women at Risk of Insufficient Nutrients
In a time of plenty when obesity is more the norm then a rarity, diets may be nutritionally inadequate. Women often have insufficient intake of calcium, zinc, iron, folate, fibre, antioxidants and water. They can also be inactive.
Calcium
Calcium is necessary to ensure strong bones and prevent osteoporosis.
Women before menopause require 2 good serves of a calcium rich food a day. During and after menopause this should be three serves.
This is easily acquired from milk, cheese, yoghurt with additions of salmon and sardines. Refer to the article "Prevention of Osteoporosis". Calcium rich foods are also high in protein and can be low in fat when low fat varieties are selected such as nonfat yoghurt, less than 10% fat cheese and nonfat or 1% milk.
Zinc
Women cut down on red meat, try to diet and often miss out on rich source of zinc. Zinc is important in the immune system, aids in healing, maintaining nails, eyesight, taste and smell.
The best sources are from animal sources, especially beef, lamb, oysters, eggs, milk and cheese. Refer to the article "Zinc Deficiency" under the section Vitamins and minerals.
Iron
The tendency towards vegetarian eating and lower intakes of red meat coupled with, monthly blood loss can contribute to inadequate stores of iron in the body. Haem iron is found in animal sources. This is more readily absorbed than non-haem iron found in cereals, grains and vegetables. Better absorption is obtained in the presence of vitamin C. Inadequate iron storage in the liver leads to anaemia. This can make one tired and lacking in energy. If there are children and work to cope with, more food is grabbed on the run and less exercise is done. The result, poorer health. Refer to the article under Vitamins and Minerals called "Are You Anaemic"
Folate
Folate is necessary to prevent anaemia; Low levels are now being associated with a wide range of health problems such as heart disease, bowel cancer, neural tube defects and Inflammatory Bowel Disease. An adequate intake of folate can be achieved from a well balanced diet. Bran, cereals and cereal fortified with folate, wholegrain bread, dark green vegetables, beans and lentils, egg yolk, are good sources. Liver, pate and lambs fry are excellent sources but must be avoided in pregnancy because of their high vitamin A. Find out more in the article "Anaemia Folate Anaemia" under Vitamins and minerals.
Fibre
Fibre is helpful in weight control and is necessary for healthy bowels. Many women are constipated and rely on laxatives. Low fibre diets, inadequate fluid and low exercise leads to health problems.
High fibre reduces the risk of cancer of the bowel. Eat more fibre foods such as wholegrain cereals, bread products, fruit, vegetables and legumes. Use bran cereals, muesli, and whole, multigrain or rye bread. Choose high fibre biscuits. Brown rice and wholemeal pasta can be incorporated into meals. Beans and lentils can be used instead of meat or in combination for vegetarian type meals. Eat more fruit and vegetables retaining the skin where possible. Refer to Constipation, Diverticular disease and Irritable Bowel for more information.
Water
It is important to drink water to flush out the waste products in the bowels and kidneys. Adequate water can reduce or prevent kidney stones and the likely hood of urinary tract infections. Water helps to bulk the stools and therefore prevents constipation. When the weather is hot, more water is required. Try to always make sure the urine is clear without smell. This is a good indication of adequate hydration. Aim for at least 2 litres of total fluid a day, 50% of which should come from water. Refer to "Water is Essential to Life."
Antioxidants
Antioxidants protect the body against oxidative damage of free radicals. This means reducing the risk of heart disease and cancer. Bright coloured fruit and vegetables are particularly rich in Vitamin C and carotene. You can't get the same range of antioxidants from supplements nor the same degree of health cover. Refer to "Food to Fight Cancer".
Exercise
Exercise builds muscle, tones the body, reduces the risk of osteoporosis and increases the good cholesterol (HDL). It also increases the metabolic rate and therefore burns more kilojoules, making it easier to control weight. Exercise makes us feel good, increasing the endorphins, reducing stress, depression and anxiety.
Try for 30 minutes 3 times a week but for serious weight and cholesterol problems, look to 45 minutes to 1 hour on as many days as possible. Combine weight bearing with aerobic walking, cycling or swimming.
The bottom line: Eat a varied diet that is high in fibre, low in fat with plenty of fruit and vegetables. Exercise regularly and try and maintain a healthy weight. Have a regular check up and address health problems early. See a Dietitian when deficiencies and problems occur.
Added to site on : Thursday, 17 July 2003