Of course, we could all benefit from such a list of healthy foods, because nutritional needs vary and depend primarily on age and gender. But, women have special needs and most of them today in this busy world, are exposed to stress more than ever. In order to take proper care of their bodies, women should eat healthier and nutritious food. Here are the 10 foods that are essential for women’s health!
Essential foods for female health
Beans is a really good food for the heart. Beans have a lot of nutrients, they do not contain fat and they are easily available and cheap. Half cup of beans contains more than 5 grams of nutrients, which represents a quarter of the daily requirement.
Kale is a great source of folate and vitamin B. Kale is low in calorie and rich with powerful antioxidants. Women need 400 micrograms of folate daily. Folate deficiency during pregnancy can cause neurological damage in infants.
3. Foods rich in Beta-carotene
Beta-carotene is a carotenoid compound responsible for giving fruits and vegetables their orange pigment. Beta-carotene is found in kale, carrots, sweet potatoes, spinach and butternut squash. The body converts beta-carotene into vitamin A, therefore this nutrient helps in the regeneration of the skin and can even reduce the risk of breast cancer.
Flaxseed and flaxseed oil are excellent sources of Omega 3 fatty acids, which helps protect the heart. This is especially important, because heart disease is the main cause of premature death in women. Flax also contains substances called lignans which are a great source of fiber. To add flax in your diet, you need to grind the seeds first and add it to the bowl with cereal in your morning meal.
5. Iron-rich foods
For a well balanced diet, you need to supply your body with lots of iron. Instead of taking iron only as a food supplement, women need to take more iron through daily diet. Great sources of iron are the lean red meat, dry apricots, tofu and lentils.
Soy protein is very important for women because it can lower the bad cholesterol (LDL) and boost the good cholesterol (HDL). Great sources of soy protein are tofu and soy milk.
Broccoli is an essential food for women’s health. Broccoli is a great source of calcium and contains other important nutrients such as potassium, vitamin C and B vitamins. Also broccoli fights against wrinkles.
8. Calcium-rich foods
The recommended dose for daily intake of calcium is 800 mg per day. Try to eat more yogurt and other dairy products – this is the best way for older women to fight against osteoporosis.
Fish especially salmon is an excellent source of Omega 3 fatty acids. Salmon is also rich in protein and contains vitamin B, calcium, zinc, iron and magnesium. Sardines are also very healthy and they prevent blood clots that can cause heart attacks and strokes and keep blood vessels smooth.
Though it’s not a food, water is really necessary for all of us. Drinking a lot of water daily is the best way to lose weight and stay healthy. Water reduces appetite, keeps your skin beautiful and hydrated and helps maintain normal bowel function.