There are certain foods that are important for each stage of life. In addition, there are also some that are ideal for women, because they need their nutritional properties in a special way.
In this article, we are going to tell you which are the best 10 foods for women’s health. These include apples, yogurt, and bluefish.
The health benefits that apples give us are well known to most people. Since many women suffer from digestive problems, the apple is an important food for them.
You should eat them with the skin because it has the highest amount of vitamin C found in this fruit. In addition to this, the skin provides a large source of insoluble fiber that is good for bowel health.
Fiber is essential for a healthy digestive system and helps prevent problems such as constipation. The apple also contains a soluble fiber called pectin, which can help reduce blood cholesterol levels.
This food contains protein, calcium, potassium, zinc, and vitamins B6 and B12. It is good for digestion and bone health. Therefore, the daily consumption of three dairy products in women is recommended, such as three cups of yogurt.
This food is also good if one has been taking antibiotics. The body is stripped of healthy bacteria and yogurt with probiotic yogurt helps to get back to your microbiota’s natural levels.
Also, you can prevent opportunistic fungal infections. These take advantage of the disappearance of the flora itself to invade tissues, especially the vaginal area in women.
- The bluefish
Bluefish such as salmon, sardines, and mackerel contain essential fatty acids. This food is a great source of omega-3 that can help with the prevention of heart disease. It also has vitamin D. This vitamin is fat-soluble and helps us with bone health.
The idea is to consume at least a portion of blueish a week. In the case of women who are pregnant, who plan to be pregnant or breastfeeding, eat two servings per week.
In addition, small fish are much more recommended because they accumulate less heavy metals in their body. For example, the sardine and mackerel.
- The legumes
Legumes are a good source of low-fat protein that provides carbohydrates, fiber, and iron. Therefore, they help with intestinal health and digestive problems in the long term. Even the fiber found in legumes helps lower blood pressure.
Finally, there are more advantages of pulses, according to studies published in the International Journal of Cancer. The researchers found that grains in general and lentils, in particular, may have some protective effects against breast cancer.
- The berries
Cranberries, strawberries, and raspberries not only taste delicious. They are also good for our health and especially that of women. They have a high content of folic acid and vitamin C, which offers antioxidant protection.
What is a fact is that blueberries, blackberries, and strawberries contain flavonoids? These can be beneficial for the health of the heart and the eye due to its antioxidant activity.
In addition, cranberry can help eradicate urinary tract infections and prevent them. It is very useful in those people, mostly women, who suffer from recurrent urinary tract infections.
- Whole grains
Whole grains are a cornerstone of a healthy diet. Include foods such as brown rice, whole wheat bread, whole wheat pasta, and whole grain breakfast cereals.
Whole grain means that it contains all three layers of grain in the product. These layers are the fiber-rich outer layer, an inner layer full of nutrients and the central starch layer. These layers work together to reduce the risk of developing many common diseases. For example, heart disease, stroke, some forms of cancer and type 2 diabetes.
Whole grains are also good for bowel health, in addition to lowering blood pressure and cholesterol. Many are fortified with folic acid and iron, which is very good for women since they are more prone to anemia.
Do you like the banana? It is a healthy fruit that can be taken anywhere and much healthier than a packet of chips or a chocolate bar.
They may have more calories than other fruits, but bananas are rich in potassium, which helps regulate blood pressure. They also contain vitamin B6, good for the skin and hair health.
- Green vegetables
It is good to include green vegetables such as broccoli, spinach and green beans in your diet. Green leafy vegetables are low in calories and fat but rich in protein, fiber, and iron.
They are also full of vitamins and minerals such as magnesium, vitamin C and K. In addition, for women, in particular, green leafy vegetables are excellent because of their good iron content. Protect themselves from the deficiency they may have.
You should know that:
Studies conducted by the University of Leicester found that a higher intake of leafy greens was associated with a lower risk of developing type 2 diabetes.
A study conducted by scientists at University College London confirms the importance of vegetables and fruits in women’s diet.
It was found that eating seven or more servings of vegetables a day reduces the risk of death from cancer and heart disease by 25% and 31% respectively.
The egg is one of the most nutritious foods that can be consumed. Eggs are protein full of nutrients such as vitamins D, A, B2, and iron.
Contrary to what is believed, it is good to include eggs in the diet and there are no restrictions on how many of us can eat within a balanced diet. So do not deprive yourself.
This, more than a food, is an essential liquid for the human being. And, especially, for women, since many of them may suffer from fluid retention, urinary tract infections and other problems related to low water consumption.
Staying hydrated is very important since most of our body is composed of water. In addition, the chemical signals in our brain for dehydration and hunger are similar.
Therefore, it is important to drink a glass of water instead of a snack if you feel hungry to rule out thirst in the first place. In addition, we should drink about 8 glasses throughout the day.