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Everyday Healthy Food for Women

...tips on healthy dieting for women!

By Queen IsraelPublished 2 years ago 6 min read
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Everyday Healthy Food for Women
Photo by Pablo Merchán Montes on Unsplash

“Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: “Thank you!”.” - Karen Salmansohon

Healthy food for women is paramount and very essential because it supplies the required nutrients that their bodies need to perform optimally daily. Gender roles aid in determining the best diet for you as a woman. Men and women share almost 95% of their DNA but their diet and nutritional requirements are different.

Your body stature, reproductive function and metabolic rate determine which the best suited diet is for you.

For instance, women need more calcium than men to avoid the possibility of osteoporosis. This because women’s bone density is naturally lower when compared to that of men.

The healthy foods for women to consume daily include;

1. Blueberry

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Blueberry contains more antioxidants compared to other fruits. It contains all the essential nutrients and vitamins necessary for detox and to keep you healthy. Blueberries can boost immunity and are mainly responsible for muscle growth and repair.

So eating blueberry will impart your health in a healthy way.

“The Food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

2. Dark Leafy Greens

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Green vegetables are everyone best friend. Spinach, kale, and lettuce are some of the most nutrient rich vegetables. The benefits of these greens include; reduction in inflammation, lowering risk of obesity, maintaining heart health and of course improving brain function.

From kids to adults everyone should have portion of dark leafy green every day. It is packed with iron, magnesium, calcium and vitamin A. There are many fun ways of including these vegetables in your meals.

3. Lentils

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Lentils are a staple and women should eat them every day or at least 3 times a week especially if you are up to forty years. Do you know that lentils are 3rd for being the most protein dense vegetable on the planet?

For women who tend to overeat, lentils are a huge relief. Due to its slow digestion process, you will feel full for longer hours and not indulge or have cravings for sugar. Lentils also regulate weight loss.

4. Flax Seed

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Flax seed is packed with protein, carbs, fiber and numerous other important minerals and vitamins; they are beneficial for your brain, tissues and organs.

Flax seed also promote healthy looking skin and hair. From soups to salad to baked goods, they can be eaten with anything; women should eat flax seed everyday to improve cognitive function that tends to decrease with age. They are also helpful in flushing out toxins and excessive fat from the body. It helps to keep your digestion as well.

5. Sweet Potatoes

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Sweet potatoes contain many valuable nutrients that are vital for women. They contain large amounts of Vitamin B6 which is great for the brain.

They are also loaded with fiber that maintain gut health and protein which is necessary for maintaining muscles.

Sweet potatoes contain iron that helps promote fertility among women. Taking more iron from food sources such as these can help in reversing secondary infertility, as well as reducing the chances of ovulating infertility.

They also have Vitamins A which is good for the eyes, skin and urinary tract health in women.

6. Plain Yoghurt

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There are many reasons plain yoghurt should be in the everyday diet, women hardly meet the daily requirement of calcium, having a cup of plain yoghurt will fulfill that amount because it contains more calcium content than one cup of milk. It helps women develop strong bones and teeth. Good source of natural bacteria or robotics helps to keep your nervous system healthy.

7. Eggs

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Eggs are part of women’s health and they are easily digestible. It helps to lower chances of breast cancer in women. It contains omega 3, phosphorous and protein because they contain all of the essential amino acids your body needs on a daily basis. Scramble it, make a breakfast burrito or boil it. They are versatile, cheap and easily available.

8. Beans

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Do you know hormone imbalance in women can trigger several health conditions like skin inflammation, acne eczema and weight fluctuation?

Having beans as part of your meal will control appetite, manage diabetes and stabilize blood glucose levels. Beans are great sources of antioxidants.

They are also low in fat and high in protein and fiber which aids weight loss. Being a legume reduces the chances of cardio vascular diseases in women.

9. Walnut

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Walnut reduces chances of breast cancer. It regulates weight management. It enhances better memory. Did you know that eating walnuts can also fight depression?

“Health is like money, we never have a true idea of its value until we lose it.” –Josh Billings

10. Almonds

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Almonds are nutrient powerhouse. Just an ounce, around 23 pieces contains enough healthy fat to keep your heart in good shape. One of the major components of almond is Vitamin E which reduces wrinkles, it also helps women to lose weight and contain skin boosting nutrients.

Almonds also contain a dense amount of folic acid which is good news for pregnant women. They support a healthy pregnancy by lowering the chances of birth defects.

11. Cruciferous Vegetables

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Examples of Cruciferous vegetables are Cauliflower, Cabbage, Collard greens, Arugula, Broccoli and Box Choy. Cruciferous vegetables will provide all types of vitamins and minerals important for staying healthy. When eaten regularly reduces chances of developing breast cancer.

Cruciferous vegetables are also unique because they have sulfur- containing compounds. They reduce inflammation, regulate blood sugar and enhance heart health.

12. Asparagus

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Asparagus has huge health benefits for everyone. It has the highest antioxidants content among vegetables. It is loaded with folate which helps women during pregnancy. It keeps the baby safe from any potential birth defects.

It is also a good source of estrogen for women who have gone through a hysterectomy. It helps in fighting menopause.

From keeping your healthy heart to anti-inflammatory properties, asparagus is an underrated vegetable.

Regularly eating it also helps to fight aging and give you a glow skin and hair.

13. Dark Chocolate

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Dark chocolate has several health benefits in keeping your blood pressure in check. The absence of sugar makes it a good choice for diabetics.

Taking some every day will keep the arteries unclogged and will help to improve vision.

It promotes endomorphin release in the body making you feel happy and relax.

14. Garlic

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Garlic contains active compounds that manage high blood pressure and hypertension.

For women, having garlic everyday helps to reduce bone loss by increasing estrogen production.

Taking dry garlic extract everyday helps menopausal women to get rid of the problems related to low estrogen.

Final Thought:

These healthy foods for women are recommended to be part of their daily meal as they are loaded with all the vital nutrients and antioxidants they need to be healthy.

……Call to Action…..

“Doctors won’t make you healthy. Nutritionist won’t make you slim. Teachers won’t make you smart. Gurus won’t make you calm. Mentors won’t make you rich. Trainers won’t make you fit. Ultimately, you have to take responsibility. Save yourself.” – Naval Ravikant

Thank you for reading.

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About the Creator

Queen Israel

I write on healthy living, skincare, hair care and also on grant proposal.

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