Just read an article on the key nutrients that every man needs. It listed calcium, fiber and potassium. Do you think that there are any other essential nutrients needed every day?
Obviously I am not a man, but woman need their calcium as well. It helps to keep bones strong and protect against osteoporosis. And fiber will help to fill anyone up.
There are a host of macro and micro nutrients that the body requires. For the most part, these will not vary between men and women. Anyone who says differently is selling something.
Macro-nutrients are the one's most commonly talked about: Fats, Protein, and Carbohydrates. These are pretty obvious. Eat food, get the macros.
Micro-nutrients make up far far less of your intake. Vitamins, minerals, specific amino acids, etc. These also can be obtained from good quality food. However, the typical western diet leeches a lot of these nutrients from our bodies. Excessive sodium intake can lead to high potassium loss, excess refined carbs can wreak havoc on chromium, selenium, and other mineral levels. Excess red meat makes us awesome.
Now, before we demonize sodium and laud potassium and calcium as the heroes to save the day, all 3 are required for proper nerve function and muscle contraction. Imbalances are more of an issue that a little too much of any of them. Go nuts on potassium and intake no sodium and you're in just as bad a position as your typical fat guy at McDonalds salting his french fries for the 6th time.
While I'm on it, whenever people (not those on this forum, but general public) talk about a "balanced diet", it makes me want to throat punch them. They have no idea what is and isn't balanced. Want to bulk up? 3500 calories a day, but hey, the government tells us to limit fat to 60g and protein to 50g a day. The rest comes from carbs! Thats not balanced, its a recipe for diabetes. Carbs are not evil, but the over-consumption of them is dangerous.
Why isn't the over consumption of fat or protein dangerous you ask? I didn't say that. Its not a good idea for most people to eat 500g a protein a day. I'm not convinced its as dangerous as refined carbs, but over -consumption of most anything isn't going to do you any favors.
On to fiber. Eat salads, fibrous veggies, the occasional whole grain item, and you're set. We don't need to supplement it unless you're actively avoiding vegetables.
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