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During adolescence and early adulthood, women need to consume foods rich in calcium to build peak (maximum) bone mass. This will reduce the risk of developing osteoporosis , a progressive condition where there is a loss of bone that leaves those affected more susceptible to fractures. Women also need an adequate iron intake because they lose iron through menstruation. Women also need an adequate intake of calories to support energy and nutritional needs in order for the body to function properly. The amount of calories that an individual needs varies for each person and is based on age, gender and activity level. As a general recommendation, women between 23 and 50 years of age generally need between 1,700 and 2,200 calories per day to maintain their current energy needs and body weight. Older women generally require fewer calories to support and sustain energy needs. Consuming fewer than 1,500 calories per day, even in attempts to lose weight, can put women at nutritional risk and can result in malnutrition and poor health. For more information on how to calculate one’s content nutritional needs.
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While a great deal of focus is on drug therapies, there are also natural ways to address the health concerns of women. The most direct way would be through the diet. The female body always has an ongoing, complex interplay of hormones, and many things can upset this delicate balance. Chemicals in the food supply or an improper diet are key causal factors.
Soy and dairy can be problematic for women of any age, especially the way in which they are processed. They can be detrimental to women’s health. Dairy that is not organic usually contains a genetically modified hormone, called rGBH. This hormone is injected into the animals to make them grow faster and to increase milk production. In addition, dairy is often pasteurized, and this kills beneficial gut bacteria, enzymes, and vitamins. It basically creates a condition where the body will treat it as it would a poison. It clogs the body’s organs and lymph system, and it causes the pH to become acidic. Soy is an issue, even for older women, if it is not fermented. Asian cultures benefit from it, because they consume soy after a fermentation process has occurred. Without being fermented, soy can interfere with absorption of vital minerals. Phytic acid is the main culprit that causes this to happen, and phytoestrogens can disrupt the endocrine system. This can lead to hypothyroidism or thyroid cancer. Excess estrogen can also set the stage for various other cancers to develop, and soy, along with too much non-organic dairy consumption, can increase the estrogen levels in women.
A balanced diet is a cornerstone of health. Women, like men, should enjoy a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. But women also have special nutrient needs, and, during each stage of a woman’s life, these needs change.
Iron is one of the keys to good health and energy levels in women. Iron-rich food sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup.
Folic Acid during the reproductive years
When women reach childbearing age, they need to eat enough folic acid to decrease risk of birth defects. The requirement is at least 400 micrograms of folic acid a day. Be sure to consume adequate amounts of folic acid daily from fortified foods or supplements, in addition to food forms of folate from a varied diet. Citrus fruits, leafy greens, beans and peas naturally contain folate. There are many folic acid fortified foods such as cereals, rice and breads.
Daily Calcium Requirements
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods including juices and cereals.
Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.
According to Nutrition Business Journal estimates, total global nutrition industry sales- which NBJ defines as including dietary supplements, natural & organic foods and beverages, functional foods and beverages, and Natural & Organic Personal Care & Household Products (N&OPC)- increased a healthy 8% to $270 billion in 2008.
List of Best International Conferences:
1. Lipid Science and Technology Conference
November 30-December 02, 2015 San Francisco, USA
2. 4th Nutrition Conference
October 26-28, 2015 Chicago, Illinois, USA
3. 4th Probiotics Conference
Functional and Baby Foods November 03-05, 2015 Valencia, Spain
4. 6th Diet and Nutrition Conference
August 18-20,2016 London, UK
5. 2nd Lipid Science and Technology Conference
October 06-08, 2016 Maimi, USA
6. 4th Euro Obesity and Endocrinology Specialists Conference
March 28-30, 2016 Valencia, Spain
7. Restorative Medicine Conference
October 27-28, 2016 Chicago, USA
8. 5th Clinical Nutrition Conference
November 28-30, 2016 San Antonio, USA
Relevant Society and Associations
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This page was last updated on October 26, 2021