Nutrients For Both Men and Women

When it comes to a healthy diet for men and women, many of the essentials remain the same.  Both genders should eat healthy amount of fruits, vegetables, protein, dairy and whole grains, but the details of their diets do vary. Men typically require a higher calorie intake and more macronutrients while women generally require fewer calories, but higher amounts of certain vitamins and minerals. Here are some major nutrients required for men and women:


  • Women: Fiber prevents constipation, reduces the risk of certain chronic diseases, and lowers blood pressure. Women under 50 require 25 grams per day, while women over 50 require 21 grams.
  • Men: Since fiber requirements are calculated based on energy intake and men typically consume more calories, they also require more fiber. Men under 50 require 38 grams per day, while men over 50 only need 30 grams per day.


  • Women: Calcium is important in the female diet to reduce the risk of osteoporosis, which is more likely to occur in women than men. A calcium and vitamin D rich diet strengthens bones to lower the risk of bone fractures, it also helps to regulate blood pressure. Generally, women under 50 require 1,000 mg per day, while women over 50 should consume about 1,200 mg.
  • Men: While calcium also helps to prevent osteoporosis in men, too much can be harmful. Though men still require calcium for bone strength, some studies show that an overconsumption of calcium can increase the risk of prostate cancer. The recommended daily amount for all men is 800 mg.


  • Women: Due to their monthly menstrual cycle, women require a higher intake of iron than men. Women are much more susceptible to iron-deficiency anemia, which can cause fatigue, difficulty concentrating, and breathing challenges. Pre-menopausal women require 18 mg of iron per day, while the daily recommended value for post-menopausal women reduces to 8 mg.
  • Men: Again, men require less iron than women. The recommended daily value for all men is only 8 mg.

Omega-3 Fatty Acids:

  • Women: Omega-3’s lower triglycerides, increase good HDL cholesterol, and help to prevent blood clots. The American Heart Association recommends eating fish at least two times per week, though pregnant women should avoid fish that typically contain contaminants.
  • Men: Omega-3 Fatty Acids also benefit men. Though there’s no official daily recommendation for omega-3’s,  an adequate amount for men is typically around 1.6 grams per day.


  • Women: Protein is essential for energy, growth, and repair, but many people tend to consume more protein than necessary. The recommended daily value varies based on activity level, but typically women should eat 0.8 grams of protein per kilogram of body weight.
  • Men: Due to their larger body weight, men usually require more protein than women, but the same 0.8 gram of protein per kilogram of body weight is recommended for men. Generally, 60 grams of protein per day is a healthy amount for both men and women with an average activity level.

LENTEIN is a complete plant protein and also contains full amounts of each of the above nutrients. Both men and women can benefit from the consumption of LENTEIN thanks to it’s high amounts of vitamins, minerals, and antioxidants. Though the daily requirements of certain vitamins vary, both genders should adopt a well-rounded, nutrient-rich diet. To learn more about the composition of LENTEIN and its implications for both men and women, contact us or explore our website.


*Disclaimer: LENTEIN has assembled this information in good faith and tries to present everything as accurately and objectively as possible.

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