Healthy & Nutritious Food for Women Women need a special care for their nutrition. Here is the list of some foods which needs to be added to their daily diet to maintain good health. More green leafy vegetables for good health Green leafy veggies are known as super foods and they are good for everyone. They are an abundant source of fiber, polyphenols, Vitamins like B complex, A and C. Cabbages, lettuce, spinach, kale, broccoli are some of the examples for green leafy vegetables. Eat Fruits and add Vitamin C Fruits like strawberries, orange, grapes, tomatoes, apples, bananas and all citrus family are known to be rich source of Vitamin C. Vitamin C is a great antioxidant, it also helps in cardiac health. 75mg/day is recommended for women as a daily intake. Eat more foods rich in Iron Iron is an essential element in the blood. It also helps in muscle and brain function. The iron in blood carries oxygen to every cell in the body. A decrease in iron content in blood known as anemia, is a very common problem in menstruating women. 12-15 mg/day of iron is recommended for women. Add red meat, egg yolks, beans, kale spinach, chicken, liver, sea foods, dry fruits to your diet to avoid iron deficiency. Eat foods rich in Calcium Calcium is the main component of the muskulo-skeletal system; it helps in strengthening bones and teeth. Deficiency of calcium leads to osteoporosis. Calcium also helps in reducing obesity and prevents colon cancer.
Rich sources for calcium are milk, yogurt, cheese, egg, fish, soya bean, broccoli, spinach, kale etc. Drink More Water Water is an essential part in all metabolic processes all over the body. Our body contains 3/4th water. Water helps in blood purification by removing toxins and waste products. It also improves energy, digestion, helps in weight reduction. Daily at least 8-10 glasses of water is recommended. Drink Milk daily Milk contains almost every essential nutrient except iron and vitamin c. So it’s much useful for everyone especially for women. Milk is a rich source of calcium, B complex vitamins and potassium. It helps in nourishment of bones and skin. Taking milk regularly improves the heart health and minimizes the risks of breast cancer and colon cancer. Benefits with Berries There are many kinds of berries like Cranberries, Strawberries and Blackberries. Each of them contains abundant anti-cancer agents and help in cell repair. Berries protect from breast and colon cancer. Raw fruit and juice of Cranberries helps a lot in preventing and curing the cases of urinary tract infections. Eat Whole Grains Whole grains are good source for fiber and carbohydrates which help in reducing the digestive problems. Foods like oatmeal, whole wheat bread, pasta and brown rice are sources of whole-grains. Whole-grains are also effective in minimizing the risks of heart disease, diabetes and few cancers.
Add Folate or Folic acid Foods such as kale, spinach, orange juice and enriched grains are great sources for Folate or Folic acid. Folic acid is essential for pregnant women to prevent birth defects. Folate suppliments are prescribed to pregnant women during their antenatal period. Folate also helps in improving heart health. Add Walnuts Walnuts have the capability to cut down the cholesterol in the body. They are abundant in mono and poly unsaturated fats which are good for health especially heart.
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