Easy Health Food

Easy Recipes: 10 Foods Women should eat

To stay healthy we must eat healthy and maintain a healthy lifestyle. Well, we women are a bit different, and our nutritional needs change at the different stages in our lives. Thus it is important for us to understand those needs, and which foods would do the most for us.

Easy Recipes would like to share the top 10 foods for all women with you. They are:

Cranberry juice

It is an excellent source of Vitamin C, its high in anti-oxidants and fibre. It also contains calcium, potassium, sodium and vitamin A.

Why is cranberry juice good for women?

Helps in urinary tract infections, proanthocyanidins are antioxidants that decrease the bacteria from sticking to the bladder cells. This chemical also helps prevent the multiplication of breast cancer cells. The juice helps increase good cholesterol and decrease bad cholesterol, thus also good for heart health. There are many more benefits from drinking this juice.

Greek yoghurt

Greek yoghurt contains twice as much protein and less sugar, salt and carbohydrates than most yoghurt. Because of the higher protein content, Greek yoghurt makes you feel fuller for longer.

Why is Greek yoghurt good for women?

It promotes intestinal and vaginal health. It helps with lactose intolerance. Women also need to take more calcium for strong bones, and Greek yoghurt is perfect. It is also said that about 200g of this yoghurt in a calorie controlled diet can aid with weight loss.

Sesame seeds

It is an excellent source of calcium, a good source of magnesium, copper, zinc, manganese, iron, phosphorus, vitamins E & B1, protein and fibre. ¼ cup of hulled sesame seeds will provide ±35% RDA calcium, where as un-hulled sesame seeds will provide ±85%

Why are sesame seeds good for women?

The high calcium content help prevent bone loss, it can help with migraine headaches and reduce PMS symptoms in women. Zinc help with bone health, and prevent osteoporosis. Magnesium help with sleep patterns during menopause. The copper can reduce the swelling and pain associated with arthritis.

Flaxseed

This seed is high in omega-3 oils, phytochemical and a disease-fighting compound called lignans. To benefit from the wonders of the flaxseed you need to eat 1-2 tablespoons of crushed flaxseeds a day – whole seeds are hard to digest so crushed or ground seeds release the nutrients you need. If you want to use the capsules, make sure it contains ligans.

Why is flaxseed good for women?

Ligans are converted in the intestines to substances that can balance the female hormones. Some evidence show it promotes fertility, reduces pre-menopausal symptoms and it can help prevent breast cancer. It has many other benefits as well.

Pumpkin & Pumpkin Seeds

Pumpkins are low fat, also low in calories, but high in fibre. It contains the following disease-fighting nutrients: Alpha- and Beta-carotene, vitamins A, C and E, potassium, magnesium and pantothenic acid (vitB5).

Pumpkin seeds are a good source of protein, vitamins B and E, zinc, potassium, magnesium and plant-based omega 3&6 fatty acids.

Why is pumpkin good for women?

With all the nutrients packed into pumpkin it is expected to be great for you. It is believed to help slow the aging process and promotes healthy skin and protecting the skin from sun damage. It promotes strong bones, thus preventing osteoporosis. Pumpkins may reduce the risk of eye problems and cataracts.

Cucurbitacin B in pumpkin seeds may have anti-growth properties against breast, pancreatic, brains and skin cancers. The seeds have strong anti-inflammatory properties. It is also believed to help with bladder infections and protect against osteoporosis. It helps to reduce “bad” cholesterol due to its high phytosterol content.

Mangoes

Mangoes are rich in vitamins C, A, B’s, E, K, iron, magnesium and potassium.

Why are mangoes good for women?

Mangoes can help to guard us against cervical or colon cancer, cardiovascular disease and reduce the risk of Alzheimer’s. It can relieve the symptoms of PMS syndrome, promotes strong bones and aid in weight loss.

Tomatoes

Tomatoes are packed with vitamins C, A and K. It is a good source of calcium, potassium, folate, beta-carotene and lycopene. To get the maximum benefit from the tomatoes you eat, it is best to eat them immediately after cutting them open as they oxidise quickly.  With tomatoes the health benefits increase with cooking and processing, the water gets evaporated and leave a more concentrated product.

Why are tomatoes good for women?

Lycopene in tomatoes have shown, in human studies, to help protect against a list of cancers, including breast, endometrial, lung, colorectal and pancreatic cancers. It also lowers the risk of cardiovascular disease. Vitamin K helps with bone health and preventing osteoporosis.

Spinach

Spinach is a rich source of vitamins A, C, B6, B2, E, K, iron, folate, omega-3 fatty acids and a whole long list more.

Why is spinach good for women?

Spinach is a super-food. It helps with a wide range of conditions; like osteoporosis, heart disease, colon cancer, ovarian cancer, and arthritis. It also helps prevent eye problems, improves brain function and protects against aging. Women planning pregnancy must consider taking spinach, as it is an excellent source of folate, vital for healthy foetal growth and development. It has been found the spinach can improve the milk quality in lactating mothers.

Salmon

It is high in omega-3 oils and protein, low in cholesterol and contains B vitamins, calcium, zinc, iron and magnesium. Two servings a week of this super-food will give you a wide range of health benefits.

Why is salmon good for women?

Pregnant and breastfeeding women can pass on the benefits of omega-3 oils to their growing baby. Eating plenty of oily fish like salmon during the third trimester can help you with the baby blues. It helps to protect the heart from heart disease as oestrogen levels drop in post-menopausal women.

Dark lean meat

Lean red meat trimmed of visible fat is a good source of protein, iron, zinc, B vitamins, selenium, vitamin D.

Why is dark lean meat good for women?

Dark meat is the best source of iron and zinc. A lot of women and girls of childbearing age are deficient in iron and zinc. It is recommended to eat dark lean meat 3-4 times a week for the best benefits.

This article contains general information only and is not intended to replace advice from a qualified health professional.