When you get older and older, you realize health is the most important thing you need to take care of and should never ignore. This is true to everyone, especially women, who have busy lives with their jobs, family issues, housework, husbands and children but often fail to notice that they need to stop to give themselves a break.
So, to maintain a good health to complete all tasks in life, women should have their own healthy diet, which include necessary nutrients for the body such as vitamin A, B, C, D, folate, proteins, folic acid, calcium, magnesium, fiber and fatty acids. These are the essential substances for women. Supplying enough amounts of nutrients for the body, women not only ensure their health and strength, but also prevent signs of aging or even rejuvenate the skin.
Here are top 10 superfoods for women that you should take note.
1. Olive Oil
Another fear to women is breast and skin cancer, which are consequences of many potential factors around us. To easily and effectively protect against cancer, women need to be aware of benefits of natural ingredient, especially those with ability to fight against harmful risks causing cancer. One of the trusted ingredients you should take under consideration is olive oil that is rich in phenolic antioxidants and anti-cancer compounds. Besides, the oil is highly effective in regulating blood pressure and protecting the heart.
Olive oil is also used to nourish the skin and treat many beauty problems in women.
Consume 2 tablespoons of olive oil daily or use it to apply onto your skin to keep skin young and healthy.
2. Greek Yogurt
As other kinds of yogurt, Greek yogurt is able to aid digestion, preventing the formation of gas, bloating and other digestive problems. This is also a great ingredient used to treat ulcerative colitis and abnormally sensitive bowel syndrome. Furthermore, by using Greek yogurt regularly, you can keep cancer, ulcers as well as infections at bay.
An advantage of Greek yogurt over others is that this kind is richer in calcium and protein but lower in fat. This makes it a perfect superfood for women to stay healthy and beautiful.
It is advisable to consume at least 3 servings of Greek yogurt on daily basis. You can also add some fruits and other ingredients to improve the taste as well as increase the nutrients.
Learn more about how to apply yogurt to treat vaginal problems at Home Remedies for Bacterial Vaginosis.
3. Red Beans
Red beans have been well known for its rich content of protein, fiber and flavonoids. Accordingly, they can prevent cancer, heart diseases and help with weight management, also diabetes.
One thing that makes red beans so beneficial for women is the ability to regulate female hormones and the supplement of folic acid for those in pregnancy.
Add more red beans into your daily diet like salads, soups and other dishes. Also, other kinds of beans like black, kidney, soybeans are recommended for women.
Another superfood for women is spinach, which is packed with vitamins, minerals and nutrients like folate, vitamin B, C, E and K as well as iron and calcium, etc. This green leafy vegetable has contributed to a good overall health, preventing many problems and diseases related to heart, diabetes, bones and liver. Besides, the profile of antioxidants and amino acids helps women a lot to balance hormone and reduce signs of aging.
Add more spinach into your daily diet by adding them into salads, making juice or cooking with other ingredients.
5. Dark Chocolate
Chocolate is something women don’t dare to take since they think it can cause weight gain and blemishes. In fact, dark chocolate is extremely beneficial for women since it is rich in antioxidants, a useful substance helping to fight against signs of aging and various diseases. Furthermore, the content of nutrients in dark chocolate, including flavonoids, copper, zinc, magnesium, phosphorus, etc. functions to protect you from heart diseases and strengthen bone health.
To ensure you do not get any side effects from dark chocolate, consume only one-quarter ounce of it a day and make sure you choose the one wit at least 70% cocoa.
Tomatoes are beneficial for women thanks to its content of strong antioxidants, which can protect women from breast cancers and cervical. With tomatoes, you also reduce the impact of sunlight on the skin that causes skin problems or cancer and other signs of aging.
Consume at least 3-5 tomatoes a week to maintain your health and beauty.
Learn more how to use tomatoes to treat skin problems at How to Get Rid of Blemishes.
Strawberries are an ample source of vitamin C and minerals. This makes it a perfect fruit for women since it can boost immunity, reduce inflammation, protect the heart, fight aging and reduce the risk of urinary tract and vaginal infections. Over and above that, strawberries can contributes to the reduction of the risk getting cancer, especially breast cancer.
1-2 cups of strawberries are recommended to consume everyday.
One the most serious problems in women is signs of aging such as wrinkles, age spots, sagging skin, etc. Therefore, some are willing to pay tons of money to rejuvenate their skin. However, keeping the skin look young and beautiful is not that difficult and doesn’t require so much money. The key of success is avocado, a natural fruit rich in healthy fats, phytonutrients and antioxidants. By consuming and applying avocados regularly, you can prevent signs of aging and maintain the beauty of skin.
Other nutrients in avocados such as vitamins, folate, fiber, protein, potassium, etc. contribute a part in nourishing the organ systems and prevent ailments and diseases.
It is recommended to consume half an avocado on daily basis to make use of the fruit.
Omega-3 fatty acids are extremely important to our body, especially the brain and vascular system. However, this valuable substance cannot be produced in our body system, but there are many sources you can make use of, including salmon. By having salmon regularly, you can ensure the necessary amount of vitamin D and protein intake, which is usually deficient in women. Additionally, this substance is good for pregnancy, mood and prevention of neurological disorder and cancer.
Eat salmons 2-3 times a week to ensure the healthy amount you need to take in.
Almond is good for people in general and women in particular. Specifically, almonds are rich in protein, calcium, zinc, copper, phosphorus, folate, vitamin A, E and healthy fats. The little nuts can help you regulate the cholesterol level in the body, improve brain function and prevent various diseases, including heart disease and cancer. Furthermore, almonds make effective remedies for those who want to lose weight and have difficulty to fall asleep.
Use almonds as your favorite delicious snack to eat during the day. You can also add them into salads or other dishes of daily meal.
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