Mother's Body and Protein ~Nutritionist's Column Vol.39

Mother's Day is coming up soon, and I'm sure there will be people who want to thank their mothers and give them gifts.
There are various theories about its origin, but the story that is said to be the prototype of Mother's Day in Japan is about a girl living in America.
About 100 years ago, in West Virginia, USA, a young girl named Anna Jarvis handed out white carnations at her church to commemorate her late mother. She then thought, "I want everyone to have an opportunity to honor and thank their mothers," and suggested that Mother's Day be established. This is said to be the beginning of Mother's Day.

A day to thank mothers.
In Japan, people give red carnations and presents along with messages.
We want mothers who work hard for their families every day to stay healthy forever.

This time, we will summarize the necessary nutrients with the keyword "mother's body."

Pregnant women who are about to become mothers, mothers whose children have become adults and now have a little more free time, and mothers who have finished raising their children and are now facing their own time.
A common recommendation for all mothers is to actively consume protein every day.

As we age, protein becomes an essential nutrient for the body.
It is a nutrient that forms important parts of the body such as skin, hair, muscles, bones, and internal organs, so pregnant women should actively consume it for the sake of themselves and their baby.
Additionally, it is said that mothers suffering from menopausal symptoms should shift to a diet centered on high-quality protein and take in the materials that give rise to the cells that are regenerated every day.
It is also said that taking it in conjunction with muscle training can increase muscle strength and have a positive effect on the brain and mind.

Even active seniors who actively move their bodies are said to lose muscle mass as they age.
In order to prevent muscle loss, it is necessary to maintain and increase muscle mass.
For this reason, you need to get enough quality protein in your diet.
Protein is abundant in meat, fish, soy products, eggs, etc., but if it is difficult to consume these foods, it is a good idea to supplement with protein shakes.
Here are some other nutrients you need besides protein.

■For new mothers During pregnancy, your need for various nutrients increases. You should be especially conscious of taking in folic acid, iron, and calcium.
It is not only essential for the development of the baby, but also for the pregnant woman herself.

Folic acid:
This nutrient is involved in cell growth and is especially essential during the early stages of pregnancy when the baby's cells are dividing rapidly.
The key is to actively consume it through supplements and food.
It is found in high amounts in broccoli, spinach, edamame, okra, strawberries, and kiwi fruit.

iron:
An essential nutrient for preventing iron deficiency anemia.
Anemia is known to increase the risk of low birth weight and premature birth.
Other symptoms may include headaches, dizziness, palpitations, shortness of breath, and fatigue.
It is important for pregnant women to prevent anemia, both for the sake of their baby and for managing their own health.
There are two types of iron: heme iron, which is highly absorbed, and non-heme iron, which is less absorbed.
Non-heme iron is more easily absorbed when taken with vitamin C and protein.

Reference article: Anemia, poor circulation and protein ~ Nutritionist's Column Vol.26

[Heme iron] Beef, sardines, bonito, clams, mussels, etc. [Non-heme iron] Natto, tofu, Japanese mustard spinach, etc.

calcium:
An important nutrient for building baby's bones and teeth.
Women in their 20s to 40s tend to be deficient in calcium, so it is a nutrient that they should actively consume.
It is found in large amounts in milk and dairy products, skim milk, yogurt, processed cheese, firm tofu, deep-fried tofu, natto, komatsuna, and dried daikon radish.

■Menopause Menopause is said to be the 10 years or so before and after menopause.
Although there are individual differences, many women reach menopause around the age of 50, and the various symptoms such as poor physical condition and emotional instability that occur during this period from around 45 to 55 years of age are collectively known as menopausal disorders.
Specific symptoms include physical symptoms such as hot flashes, facial flushing, nausea, sweating, headache, dizziness, stiff shoulders, back pain, joint pain, and fatigue, as well as mental symptoms such as irritability, instability, insomnia, depression, and lack of energy.

It is believed that the cause of this condition is a sudden decrease in the production of the female hormone estrogen.
Loss of the effects of estrogen can increase the risk of dyslipidemia, high blood pressure, arteriosclerosis, and osteoporosis, so it is important to review your diet and exercise habits.

The nutrients you should be aware of taking in during this time are soy isoflavones, tryptophan, EPA/DHA, calcium, and vitamin D.

Soy isoflavones:
It is said to have an estrogen-like effect.
It has also been reported that it helps prevent hot flashes and flushing caused by menopausal symptoms. It is also said to help prevent osteoporosis.
It is found in abundance in soybeans, tofu, natto, okara, etc. However, consuming too much can increase the risk of endometriosis, so it is advisable to consume an appropriate amount.
Reference article: Differences between animal and plant protein ~ Nutritionist's Column Vol.4

Tryptophan:
Serotonin is known as the happy hormone.
Tryptophan is the precursor to serotonin.
When serotonin levels drop, you can become irritable, easily angered, and experience increased anxiety and depression.
It is an essential amino acid and cannot be synthesized in the body, so it is important to get it from your daily diet.
It is abundant in milk, cheese, kinako (roasted soybean flour), soybeans, tofu, chicken breast, and chicken tenderloin.
Amino acids and their roles - Nutritionist's Column Vol.20

EPA/DHA:
It is a nutrient that can be expected to reduce bad cholesterol, lower blood pressure, and prevent blood clots, which cause arteriosclerosis.
It is found in abundance in blue fish such as sardines, mackerel, and pacific saury.

calcium:
It helps maintain strong bones.
As you reach menopause, your risk of developing osteoporosis, a condition that causes bones to become brittle, increases, so this is a nutrient that you should actively take in.
It is found in milk, cheese, yogurt, tofu, dried small sardines, and boiled dried fish.

Vitamin D:
It is an essential nutrient for preventing osteoporosis.
It helps calcium be absorbed in the small intestine and also helps maintain a constant level of calcium in the blood, playing a very important role in maintaining bone health.
Recent research has shown that it also improves muscle strength and balance, helping to prevent falls and fractures.
Reference article: The effects of the sun's vitamin "Vitamin D" ~ Nutritionist's Column Vol.37

■Active seniors: Active seniors who are proactively pursuing what they want to do, regardless of age.
However, as we age, we experience natural declines in muscle strength and muscle mass. We may become lazy about eating, eat the same food over and over again, or lose interest in the act of eating, leading to a malnourished body.
It is very important to eat a balanced diet.

I want my mother to stay healthy forever.
To supplement nutrients that work well with vitamin D, such as calcium and protein.
It would be a good idea to give such a mother a gift of GRØN, a plant-based protein containing superfoods, which allows her to easily and deliciously consume protein.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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