A woman can promote a healthy body by doing a variety of things, including eating a well-balanced diet. Here are the top foods that women should include in their diet to combat the most common female health problems.дебетовая карта виза оформить
1. Eggs
Eggs are a nutritional powerhouse for women, providing easily digestible protein, healthy fats, and choline, a nutrient linked to lower breast cancer rates. When possible, start your day with omega-3, cage-free eggs for the most nutritious and beneficial option.
2. Yogurt
Plain, unsweetened yogurt is high in calcium and magnesium, which helps to maintain and strengthen bones. These nutrients are especially important for women who are pregnant or postmenopausal, as their calcium needs increase. Plain yogurt, which contains no added sugar, also contains probiotics, which are beneficial to overall health.
3. Vegetables
Anti-cancer compounds abound in cruciferous vegetables, making them essential for women of all ages. Their high vitamin C, A, and E content also help to prevent free radical damage and keep skin looking young. There are endless possibilities for incorporating more cruciferous vegetables into your daily diet, from kale to broccoli to cauliflower.
4. Sweet Potatoes
Sweet potatoes are a source of complex carbohydrates for blood sugar balance, normalizing appetite, and mood. They’re also high in vitamin A for skin, eye, and urinary tract support. Sweet potatoes add color and vibrancy to any meal, at any time of day.
5. Lean Beef
Iron-rich foods like lean beef are a healthy choice for premenopausal women who need to pay special attention to their iron levels. One serving of lean beef per week will suffice, so don’t be afraid of steak.
6. Flaxseed
Flaxseeds are a plant-based source of anti-inflammatory omega-3 fatty acids, as well as phytoestrogens, nutrients safe for most healthy women. The healthy fats and fiber in flaxseeds also work to keep skin supple and hydrated. Buy whole flaxseed and grind fresh just before using (they need to be ground to be absorbed) to avoid oxidation.
7. Lentils
For balanced blood sugar, weight maintenance, cancer-preventative compounds, lean protein, and plant-based iron, women should eat lentils at least once a week. Lentils come in a variety of colors, shapes, and sizes, and there are as many recipes as there are lentils, so getting bored with this humble legume won’t be an issue.
8. Pumpkin
Pumpkin, a popular fall superfood, is good for women’s eye health. Keep your peepers happy and healthy by carving out space for more pumpkin-filled meals, from your morning pancakes to your evening dessert, because pumpkin contains vitamin A for vision support.
9. Olive Oil
Cardiovascular disease is a serious health concern that all women should pay careful attention to, no matter their age. EVOO is rich in monounsaturated fatty acids, compounds that help to lower LDL “bad” cholesterol and increase HDL “good” cholesterol for a well-functioning cardiovascular system, including a healthy heart. No salad is complete without a drizzle of extra virgin olive oil, so go for it the next time you’re craving something light.
10. Dark Leafy Greens
Kale and other dark leafy greens are high in calcium, iron, magnesium, and vitamin A, all of which are essential nutrients for women. These adaptable vegetables also contain a number of phytonutrients that have been shown to lower the risk of certain diseases. A handful of dark leafy greens per day can be added to smoothies, salads, side dishes, pasta, and other dishes.
11. Garlic
To get the most out of the clove, let it sit once chopped or crushed for 10 to 30 minutes before adding to a source of heat or acid, as a dressing this helps to release its anti-cancer compounds.
12. Asparagus
Asparagus is a source of folate, a nutrient that women in their childbearing years need to make sure they get enough of to set them up for a healthy pregnancy even if it’s not on the agenda for a few years! This low-calorie veggie is also a source of prebiotic fiber, food for probiotics, contributing to proper immune function and absorption of the many essential women’s health nutrients.
13. Dark Chocolate
Dark chocolate is a superfood for women’s health! Cocoa flavonoids prevent blood platelets from sticking together, lowering the risk of arterial clogging in women. Dark chocolate also gives you a slight energy boost, allowing you to go longer and stronger. For best results, choose chocolate that contains at least 70% cocoa (just an ounce or two per day).
14. Coffee
Women who relax (or rush off) with a morning cup of Joe may have a lower risk of mortality, according to the National Cancer Institute. It’s important to drink your coffee black, skip the cream and sugar, and stick to one or two cups per day to get the most out of this antioxidant-packed brew though. When you do feel like indulging, skip the coffee shop and make a more wholesome cup of iced latte at home.
15. Blueberries
Women who eat blueberries receive age-defying, heart health-promoting antioxidants in just half a cup per day, whether eaten fresh or frozen (unsweetened) (unsweetened). The many wholesome compounds in blueberries can also help to prevent urinary tract infections, memory loss, and certain types of cancers. Blueberries have more than twice the amount of antioxidants as most fruits, making them an obvious choice for women’s health. You can eat it on top of oatmeal, yogurt, salads, or baked into something sweet.
