It is beautiful and romantic to give flowers and gifts to a partner as a declaration of love on Valentine's Day. However, what is more important is to take care of their health in general and their diet in particular throughout the year, in order to live with them for as long as possible, away from diseases. Nutrition specialist Rachel Constantin confirmed to "Al-Jomhouria" that "good health cannot be maintained without paying careful attention to the nutritional aspect. A diverse and balanced diet meets the body's needs for all vitamins, minerals, antioxidants, and other nutrients required for various organs to function normally and to prevent any malfunction that threatens health.”
Constantin stated: "While essential nutrients are common to both genders, some are needed in larger doses for men, and vice versa. This is due to the different body compositions between women and men, along with other factors such as physical activity, age, pregnancy, breastfeeding, and aging."
She highlighted the essential nutrients and foods that couples should regularly include in their meals:
- **Proteins:** They are essential for building and strengthening muscles, ensuring hormone health, and supporting vital organ functions. Men need more protein than women due to their larger muscle mass, requiring around 56 grams of protein daily, while women need about 46 grams. Proteins can be found in meat, chicken, fish, and grains.
- **Iron:** Deficiency in this mineral is a common issue for both men and women, leading to anemia. Iron is crucial for transporting oxygen to various tissues and forming enzymes. Women lose a higher percentage of iron due to menstrual bleeding, which is not always compensated adequately. It is advised to focus on iron sources such as red meat, eggs, milk, molokhia, spinach, and legumes, or to take supplements when necessary.
- **Lycopene:** This antioxidant gives fruits and vegetables their red and pink colors, such as tomatoes, watermelon, and grapefruit. Lycopene has been proven to be very important for heart health and reducing the risk of various types of cancer, especially prostate cancer, by at least 30 percent. Studies show that lycopene improves semen quality; thus, men are advised to focus on tomato paste and consume about two tablespoons of it daily.
- **Calcium:** Osteoporosis and fractures are among the most significant health issues threatening women after menopause. Therefore, women should focus on calcium to increase bone density throughout various stages of life. Major dietary sources include milk, cheese, labneh, green leafy vegetables, sesame, salmon, and fortified grains. Additionally, vitamin D should not be overlooked to enhance calcium absorption through sun exposure and the consumption of foods rich in it, such as salmon, eggs, and milk.
- **Seafood:** Such as shrimp and oysters, which are rich in proteins, vitamins, and essential minerals, especially for men's health. They contain zinc, which is necessary for sperm production, enhancing fertility, boosting testosterone hormone, and preventing prostate enlargement.
- **Green Vegetables:** Including spinach, lettuce, cauliflower, and broccoli, are rich in essential nutrients like vitamin K, potassium, calcium, and fiber, which are particularly important for women as they help prevent breast cancer.
On the occasion of Valentine's Day, Constantin urged partners to "take care of each other's nutrition and health, focus on high-quality foods, increase physical activity, and undergo necessary medical tests routinely such as prostate exams, colon screenings, and mammograms."
