We bring here fifteen nutritional foods that every woman should include in her diet. Happy eating!
It is quite difficult to meet your nutritional needs without any leafy vegetables in your diet. Spinach, broccoli, lettuce are huge sources of fibre. It contain vitamin C and K, Folic acid. It also provides some essential minerals like magnesium, potassium, calcium and iron. The leaves which are darker in shade that is better to have in your daily diet.
It contains fibre, essential nutrients and vitamins. Women should have brown bread, brown rice and whole wheat pasta because it doesn’t contribute you in gaining weight. Whole wheat bread or whole wheat cereal can be a good option to start your day.
They are high in fat calories but it is good for a healthy heart. They are very useful in fighting the diseases like cancer and heart disease. It contains very good sources like protein, magnesium, and vitamins A & B. If you eat 15-20 almonds, cashews, walnuts that will be good enough for a week.
Plain yoghurt or low fat yoghurt are great sources of vitamins, protein and calcium. In a week, if you take 3-4 cups of yoghurt that will be good enough, but it should be without sugar. You can add fruits or berries to it, to make it tastier.
Most of the diet fibre products have berries in them because it also helps to curb the weight. Berries contains protective antioxidants which lower risks of diseases and it also helps to prevent memory loss. A bowl of berries thrice a week will make you stay fit.
Flax seeds contains omega-3 fatty acids which is very good for a healthy heart and blood sugar levels. Flax seeds taken on a daily basis will cause to a better health.
It is a staple fruit, which contains Lycopene, a pigment that reduces the occurrence of heart diseases and breast cancer. It also helps in improving the health of a bone and it lowers the cholesterol level.
Oats lowers the cholesterol and helps your gastrointestinal tract to run smoothly. It is very good for your heart, improves digestion and keeps blood pressure checked.
Fatty fish contains omega-3 fatty acids which is very healthy, which plays an important role in the health of the membrane of every cell in our body. It also protects us from many diseases like hypertension, depression, heart disease, stroke, joint pain and various illnesses which are related to inflammation.
Low fat beans are great source of protein, which have various protective effects against heart disease, breast cancer. It also helps to stabilize the female hormones.
We all are aware of that lemons are rich in vitamin C and it really helps to boost up our immune system, but it also helps in improving the immunity of uterus. Lemon helps the uterus from various infections.
Egg yolks are essential as it contains nutrients, which includes choline and antioxidants which prevents Macular degeneration and cataracts. Women with heart disease should limit the egg yolks to twice a week, as it will not raise the risk of any kind of heart disease.
It is one of the good sources of iron which can be absorbed, iron which is in too little quantity can cause anaemia. It also contains good amount of zinc and vitamin B which helps the body in turning food into energy.
Foods such as soy milk, tofu helps to fight diseases when it gets replaced to fatty meats and cheese. Soy contains polyunsaturated fats which is healthy for heart, very good amount of fibre and vitamins. We should not take supplements of soy.
Olive oil is rich in antioxidants, which helps to reduce the risk of cancer and other chronic diseases. It is full of healthy monounsaturated fats, which helps to lower the bad cholesterol level and also helps in raising the good cholesterol.