Although it is important for both sexes to eat an array of healthy foods but there are some foods every woman must include in her diet…
Milk: Milk is a must for women at all ages, calcium deficiency is one of the major health concern that affects women nationwide. Milk is a great source of calcium and when combined with Vitamin D is one of the best ways to keep osteoporosis at bay.
Beans: Beans are brimming with rich array of nutrients, they are an incredibly rich source of folate, fiber, potassium, protein, magnesium, iron, tryptophan and help reduce the risk of type 2 diabetes, high blood pressure and breast cancer. Folate is a vitamin women need before and during child birth defects.
Salmon: Not only is salmon rich in iron which is usually lacking in women, it is also full of omega-3 fatty acids which improves the mood, omega-3 help treat depression and prevent mood swings. It is also rich in Vitamin D and iron coupled with omega-3 fatty acids they are a rich source of protein. Salmon is one of the few food source s naturally rich in Vitamin D which is needed to absorb calcium, maintain proper levels of calcium in the body and promote normal bone growth.
Spinach: This is packed with a host of vitamins, minerals and high amount of magnesium. Magnesium helps to reduce physical symptoms of PMS like breast tenderness, bloating, swelling and weight gain.
Oats: These are bursting with health boosting nutrients which is great for female health, they are great for digestion, keep the heart healthy, keep blood pressure levels in check and also contain vitamin B6 which help prevent mood swings. Another component in oat is folic acids which prevents birth defects in babies and is essential for women during and after pregnancy.
Leafy greens: Leaf such as kale, spinach, cabbage, collards green etc shares similar nutrients profiles having impressive scores of vitamins K, A and C, calcium, potassium, folate, magnesium, manganese, beta-carotene and dietary fiber.
Blueberries: Blueberries contain many antioxidants and have a very low glycemic index.
Flax seeds: Eat flax seeds daily for overall good health, they are a good source of Omega-3 fatty acids and are known to reduce the risk of heart disease and breast cancer. They also have anti-inflammatory properties that prevent arthritis, apart from digestive properties which help ease irritable bowel syndrome.
Tomatoes: A carotenoid that is essential for good health is lycopene, which is a pigment found in tomatoes. Studies have said that lycopene can help prevent breast cancer, there is also evidence that suggests that it reduces the risk of heart disease.
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