There are many foods that are especially beneficial for women. Here are ten of the healthiest foods you should eat more to feel and look better:
1. Yogurt
Adequate intake of calcium is essential for building strong bones and keeps healthy. One of the best food sources of calcium is in yogurt.
Half cup (125ml) low fat yogurt contains about 240 mg of calcium, about a quarter of the recommended daily intake for most women.
2. Oysters
Oysters are often regarded as a healthy food, but the fact is that they are one of the best food sources of iron alone. Women, especially those of childbearing age who are menstruating, have greater need for iron and are at risk of iron deficiency anemia. In the body, iron helps carry oxygen to the blood cells to give them energy to work properly, and is especially important during pregnancy and lactation.
3. Salmon
Salmon may be well known for its exceptional omega-3 content, but also one of the best food sources of vitamin D. Vitamin D has gained some attention in recent years, thanks to a mounting body of evidence that may help prevent cancer, improve bone health and maintaining a healthy immune system.
4. Black beans
Black bean outnumber all other fruits, vegetables, whole grains and legumes with respect to the fiber. One cup (250 ml) of cooked black beans contains a whopping 13 grams of fiber, about half the recommended daily intake for women. With its rich color and creamy texture, black beans are a welcome addition to soups, stews and salads.
5. Cranberries
Cranberries may be best known for its deep crimson color and appearance in holiday meals, but also pack a powerful health of women. Cranberries contain compounds called anthocyanins, which have potent anti-infective properties, especially against urinary tract infections. Studies show that anthocyanins in cranberries help prevent urinary tract infection wrapping around the bacteria and prevent sticking to the wall of the bladder and urinary tract.
6. Spinach
Spinach is one of the best food sources of folate, a vitamin B that is especially important for women of childbearing age.
Half cup (125ml) of cooked spinach provides nearly half the recommended daily intake of folic acid for women. Other food sources of folate include black beans, chickpeas, beans, soya beans, lentils and asparagus.
7. Eggs
Eggs are one of the best dietary sources of riboflavin. Indeed, 2 large eggs contain about 0.5 mg of riboflavin, more than a quarter of the recommended daily intake for most women. Opt for whole eggs instead of egg whites, to reap more health benefits and maximize riboflavin.
8. Hazelnuts
Hazelnuts, like all nuts are high in calories - so you are best consumed in moderation. Replace other foods with high fat in your diet, such as chips, with a small group (60 ml or 30 g) of hazelnuts for a heart-healthy boost.
9. Green tea
Research shows that green tea may play a role in preventing breast cancer and ovarian cancer. One study found that women who consumed at least 5 cups of green tea a day were 22 percent less likely to develop breast cancer compared with women who drank less than one cup per day. Not only green tea can protect against some cancers, can also protect skin from signs of aging. Studies have shown that green tea can protect against the degradation of collagen and elastin, proteins that keep skin young, maintaining its elasticity and strength.
10. Soy
Soy appears to offer a range of health benefits for women. Studies show that women in Asian countries where soy is widely consumed tend to have much lower rates of breast cancer compared with the rest of the world. If you are unsure of how to add soy to your diet, try experimenting with a range of soy products like tofu, soy milk, soy, tempeh, textured soy protein and miso until you find one that suits your taste.
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