As a woman, you’re tackling PMS, headaches, mood swings, menstrual cramps, energy depletion, and acne - not to mention juggling your job, managing your home, sustaining relationships, and looking stunning while doing it all! Whew! It can get super overwhelming and seem like too much to grapple with. However, there are ways to manage all your stresses successfully and easily.
One of the most important factors is to watch your diet carefully. Everything you eat is a sharp weapon in your wholesome-health armament! Pick the right foods and supercharge your health! There are a whole host of nutritious contenders – all sitting in your pantry. We've rounded up 7 super foods that guarantee to give you that extra edge and ought to be a part of the healthy diet for women – foods high in nutrients!
7 Foods every woman must eat
These 7 foods boast of being extremely beneficial to every woman's health– they help thwart cardiac diseases and diabetes, cancer, boost your immune mechanism, reinforce your bones and give you lovely hair and skin.
Apple: The apple tops the list of super foods! Clinical trials show that the apples can help decrease the risk of death from cardiac diseases among women. The studies reveal that women who integrated apples into their daily diet, had lesser abdominal fat and lower blood pressure levels than those who didn't consume apples. So, kick start your day with an apple or satisfy the mid-afternoon hunger pangs with fresh apple juice.
Turmeric: Curcumin in this golden spice is a robust antioxidant that has powerful anti-cancer properties. Curcumin is also an excellent anti-inflammatory agent. Chronic inflammation is responsible for metastasis of cancer; curcumin's anti-inflammatory abilities diminish the formation of breast cancer significantly. Tata Sampann Haldi Powder comes from the fields of Salem and contains natural oils. What’s more, each packet of turmeric offers at least 3% curcumin – it should be a part of healthy diet for women. Have a turmeric latte or haldi doodh at bedtime and use copious quantities of the golden spice in your dals, gravies, and curries.
Beans: The beans are foods high in nutrients and must be an integral part of your diet plan. Contrasting to animal sources, beans do not contain unhealthy fats. Studies demonstrate that women who consume beans and lentils, a minimum of 5 times a week have a 22% reduced risk of developing cardiac disorders compared to those who consumed hardly any beans. In fact, consuming 1 cup of beans every day can help bring down levels of bad cholesterol by 5%. Thus, it is very essential to include legumes into your diet, more so for the peri-menopausal, menopausal and post-menopausal women.
Beet: A nutritional champion, the beets are an exceptional source of betaine – which gives the root its vivid maroon color and makes it a formidable antioxidant and a robust anti-inflammatory agent. It battles inflammation, steadies your blood sugar profile, fires up your metabolism, helps shut down genes that persuade fat to accumulate, and peps up your mood. Whether you are already in love with the veggie or are trying to like it, including loads of it into your diet is a prudent move! Add beets to your recipes to lend them a vibrant color, great taste and loads of nutrients.
Sweet potatoes: Women are at a bigger risk for eye related diseases such as macular degeneration, cataract, and glaucoma. What’s more, women also face a higher risk for various health conditions which are known to have a detrimental effect on vision, such as diabetes mellitus. Sweet potatoes are loaded with beta-carotene, a precursor for vitamin A, which protects and maintains good eye health. Half a cup of the tuber gives you 80 % of your daily requirement of the vitamin. Additionally, sweet potatoes also contain carotenoids which proffer you a healthier, and a more radiant skin! So, include sweet potatoes into your diet plans.
Pumpkin seeds: Pumpkin seeds are the ideal super food – they need to be consumed in tiny amounts to reap mega benefits! 1 ounce of the seeds provides 8 grams of protein and 23% of the daily requirement of iron! The protein can help you get fabulous skin and hair, stay lean and become fit. Iron is necessary to help your body make blood. This can help make up for the blood which is lost during your period and is required when you’re pregnant as it helps ferry oxygen to your baby. Top your yogurt with 2 spoons of pumpkin seeds and mix in some fruits for a healthy snack.
Cinnamon: Alzheimer's is genetic and if the condition runs in your family, it is very vital that you make alterations to your lifestyle to cut down on your risk. Cinnamon can help you in this quest. The pro-anthocyanidins and cinnamaldehyde in the condiment have the potent ability to slow up the development of Alzheimer's-causing protein aggregates and consequently decelerate the onset and progress of the disease-condition. Add a dash of the spice to your smoothies, desserts and gravies.
Taking care of yourself is just as important as taking care of your family and other responsibilities. Pick up these foods the next time you go shopping to stay healthy and fit!
The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.