10 Best Healthy Foods for Women
A healthy eating plan is a must for women to stay protected from a variety of women’s health concerns. Super foods can make you feel great while also making you healthier and stronger and are also good at warding off many diseases. Women’s food particularly should be packed with nutrients and a lot of fiber for good gut health.
Whether you want to stay slim or lose your weight or are looking for ways to get more energy out of what you eat daily, here are some of the best healthy foods for women that will help you supercharge your health.
1. Greek Yogurt
Yogurt is rich in bacteria that boosts your immune system and also contains a lot of calcium. But Greek yogurt is best when compared to the regular kind as it has double the amount of protein than regular yogurt. As most women don’t get enough calcium, it’s the best food to be included in your diet. Go for fat-free varieties for better results.
2. Fat-Free Organic Milk
Calcium helps in boosting bone health and is also good at fighting fat. As milk is a good source of calcium, people who are on low-calorie and calcium-rich diet should opt for milk. While being a super nutrient in its own right, Vitamin D also helps the body absorb more calcium. Vitamin D is also known to reduce the risk of heart disease, relieve back pain and also helps prevent depression. A glass of milk a day can give enough amount of Calcium and Vitamin D.
Fish, and especially Salmon, is one of the best sources for healthy omega-3 fatty acids. Moreover, it is also a good source of vitamin D and has many health benefits like preventing heart disease, warding off arthritis, helping your weight loss goals and also in smoothing your skin. Make it a point to eat fish at least three times a week for best results.
There’s hardly any food more perfect than beans. Beans are loaded with calcium, magnesium and potassium – essential nutrients that most women today are falling short of. Beans are also very good source of fiber as a cup of cooked beans contains as much as 17 gms fiber. Studies reveal that beans are good at reducing the risk of breast and colon cancers, heart diseases, high blood pressure and type-2 diabetes.
According to USDA, eating 1 1/2 ounces of tree nuts a day can reduce the risk of diabetes and heart diseases. Walnuts are rich in omega-3s, hazelnuts contains amino acids that help in lowering blood pressure and almonds are rich in heart-healthy polyphenols. Keep them handy to munch on for better health.
The US Food and Drug Administration stamped this food with a heart disease-reducing seal. But there’s still more to this super food as recent studies claim that oats are also good at cutting the risk of type-2 diabetes. So, gulp down half a cup of these cereals – preferably unsweetened variety – daily to better reap its benefits.
Flaxseeds are the most potent sources of plant based omega-3s. Studies indicate that adding flaxseeds to your daily diet can reduce the risk of heart disease by as much as 46%. It will also reduce the odds of breast cancer. Sprinkle them your salads or cereal to maintain good health.
Garlic is not just an essential to add flavour to the food but is also a super food in its own right. This relative of the onion contains more than 70 phytochemicals which may help in decreasing the high blood pressure. Garlic also decreases the chances of colorectal and ovarian cancers.
Spinach contains a lot of lutein – yellow pigment found in egg yolks – which helps in preventing heart attacks while also guarding you against age-related macular degeneration which is a leading cause of blindness among many people. Spinach is also rich in iron which helps in delivering oxygen to the cells. Further, spinach also contains good amount of folate – a type of vitamin B that helps in preventing birth defects.
10. Olive Oil
Olive oil is rich in antioxidants and aids in reducing the risk of cancer and Alzheimer’s. Extra virgin olive oil contains more antioxidants and also has a good flavour. Olive oil is also full of monosaturated fats that are healthy for the heart and lower bad (LDL) cholesterol levels and raise the good (HDL) ones.