The benefits of eating more meat for women, including iron supplementation, vitamin B12 intake, muscle maintenance, and reduced risk of fractures, provide sound dietary recommendations.
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Women need more iron than men
Meat is a food rich in heme iron, and it has a higher absorption rate in terms of iron supplementation. According to the data in the "2021 White Paper on the Dietary Health of Chinese White-collar Women", 72.2% of women aged 18~49 in mainland China have iron intake lower than the recommended intake at that time, and there is a risk of iron deficiency.
According to the recommendations in the 2023 edition of the Dietary Nutrient Reference Intakes for Chinese Residents, the recommended intake of iron for men and women is 12mg/d and 18mg/d respectively, indicating that women need more iron than men. This is because adult women menstruate every month and lose more blood during menstruation, so they need more iron stores; Iron needs will further increase in pregnant and lactating women; After the age of 50, the iron requirement of postmenopausal women decreases to 10 mg/day.
2. Vitamin B12 acquisition
Vitamin B12 is essential for nervous system health, and a deficiency of B12 can lead to anemia and nerve damage. Since there is little to no B12 in plant-based foods, eating meat in moderation is an effective way to ensure that women get enough vitamin B12.
- Maintain Muscle Mass & Metabolism High-quality protein is an essential nutrient for muscle growth and repair. The protein in meat contains all the essential amino acids that help maintain muscle mass, increase the body's metabolic rate, and have a positive effect on weight loss and maintaining a healthy weight.
4. Reduce the risk of fracture With age, especially after menopause, the loss of calcium in women's bones accelerates, increasing the risk of fracture. Nutrients such as protein, magnesium, and phosphorus in meat contribute to bone health and reduce the risk of fractures.
Eating meat in moderation has many benefits for women's health. However, when choosing meat, you should prioritize lean meats and avoid excessive intake of saturated fat and cholesterol. At the same time, a balanced diet, combined with rich vegetables, fruits, and whole grains, can provide a more holistic approach to nutrition and promote overall health for women. Pay attention to the official account: Yuhan Nutrition Vocational Training School, professional and systematic study of nutrition, students who want to become public nutritionists and health managers, can also consult professional teachers to obtain application guidelines and exam preparation dry goods.