10 Best Foods For Women
As women undergo complex changes over the years, their bodies require a variety of nutrients. Science shows that there are certain foods that can help women overcome osteoporosis. heart disease, breast cancer, diabetes, thyroid problem, anemia, ovarian and uterine cancers etc.
Nutritious food also helps in relieving stress, migraine, menstrual pains, post-menopausal symptoms, increases fertility, improves lactation and cures iron deficiency, anemia. Some of the best foods that are beneficial for women are listed here.
Tu (Sesame Seeds)
Available as black, red and white seeds, these seeds are usually eaten as a sweet, mixed with jaggery and ghee and made into laddoos or can be eaten raw, in your curries if you are worried about jaggery adding calories. The rich amount of iron and folic acid in til helps in curing anemia in women.
The increasing rate of heart attacks in middle-aged women is a point of concern nowadays and niacin in sesame seeds helps in reducing the bad cholesterol (LDL) thus, reduces the risk of heart attacks. Calcium and zinc in these seeds also increases bone density and prevents osteoporosis in pre and post-menopausal women.
Half a cup of this fantastic vegetable, either raw or bolted or shallow fried, reduces breast cancer, ovarian cancer and uterine cancer in women. According to American cancer society, the antioxidant isothiocyanate. present in broccoli helps ¡n removing the extra estrogen from the body. Also the vitamin C, amino adds and sulphur in this vegetable helps in detoxifying the body, not to mention the omega 3 fatty adds that play a superb role in lowering high cholesterol levels.
This fruit is an excellent source of Iron. With good amounts of potassium. glycine and threonine it improves lactation by activating the prolactin hormone. And if you’re tired of infertility treatments, try eating two-three dates a day, as it improves fertility; the manganese in dates increases production of sex hormones.
High amounts of folate in this fruit does wonders in preconception periods and pregnancy. Pears are one of the best foods with loads of vitamins like B2, B3. B6, and folate, minerals like calcium, copper, potassium, magnesium, manganese and lots of libre. Anthocyanins (flavonoid antioxidant) in red coloured pears prevents risk of type 2 diabetes in women.
Plain Yogurt (Curd)
A small bowl of curd helps women suffering from frequent vaginal infections as the lactic acid in it prevents yeast infections. Eating curd daily also relieves one from stress and anxiety.
Beans are super substituents of meat protein, especially soybean. It is a better option for vegetarian women as it contains eight essential amino acids, a complete protein with less saturated tat. Soybeans are the only plant source of Vitamin B 12. It is the best food for all vegetarian women who complain of tingling and numbness of the feet. B 12 and folate play an important role in red blood cells production and B 12 also helps in preventing the degeneration of nerves.
The vitamin C in Oranges makes it a super fruit. Vitamin C acts as both, a vitamin as well as an antioxidant and protects the tissues from damage due to free radicals and prevents early ageing of skin making one look beautiful and young. Hesperidin (antioxidant) in oranges prevents breast cancer. Also, eating a regular portion of oranges or even a glass of orange juice lowers the risk of stroke in women.
Are you struggling to look fit and slim? A bowl of papaya daily will help. High fiber in papaya gives a sensation of fullness and an enzyme papain in the lustrous fruit increases the metabolic rate and thus excess fat bums out. Though contraindicated in pregnancy, papaya helps in relieving cramps during menstrual periods. Research studies have also claimed that certain enzymes in papaya reduce the incidence of cervical cancer in young women.
Salmon fish has a good amount of protein with less saturated tat. Eating this fish during the last trimester of pregnancy helps women escape from postpartum blues. Omega 3 fatty acids (DHA & EPA) in this fish nourishes not only the mother, but also helps the development of the brain and nervous system of the foetus. It is also perfect for women above 40 as it ¡s a good source of d vitamin D.
Rich in antioxidants like quercetin, lutein, zeaxanthin, ellagic acid, kaempferol and anthocyanins, this berry reduces heart attacks by lowering the LDL cholesterol, thus preventing the oxidative damage to the heart in middle-aged women. Also, biotin in this exotic twit keeps the hair and nails strong and a daily intake of strawberries also helps in clearing acne, as the alpha hydroxy acid in strawberries clears off all the dead skin.