There are many different factors that influence women’s health. Our busy lifestyles, hormones and all of the stressful demands that society places on us, all make it easy to develop unhealthy habits.
Failing to practice self-care, over-exercising and overworking are a few of the common ways that women endanger their health and lives.
Fortunately, it’s simple to start on the road to a balanced and healthy life: choose the right diet. We have listed the top 12 healthy foods for women to eat and their benefits.
Eggs are rich in vitamins and nutrients, egg yolks are among the best foods that women can eat.
Many essential nutrients are contained in eggs that are not so easy to fit into a regular diet. They include antioxidants, which slow the aging process down and might prevent cataracts, macular degeneration and other problems, as well as choline, a nutrient linked to low breast cancer rates.
Despite all the claims you might hear about eggs leading to heart disease, they are in fact very healthy. You should eat them twice a week at least.
*If you already have heart disease or a greater risk for it, focus on eggs whites more and cut down on egg yolks for your weekly dose.
2. Greek Yogurt
Greek Yoghurt can be a very delicious and healthy breakfast addition, snack or even dessert. Greek yogurt is rich in immunity boosting bacteria and is an excellent source of calcium. These nutrients are needed by women to keep them regular and to promote healthy teeth and strong bones. Greek yogurt, compared to regular yogurt, has double the amount of protein. That is something a majority of women don’t get sufficient amounts of in their regular diets.
Salmon is an excellent source of vitamin D and Omega-3 fatty acids. It is a very healthy food to eat as part of your regular diet. There are numerous health benefits in the fatty acids, like boosting your mood, helping with weight loss, softening your skin, and preventing heart disease.
Salmon can also help to reduce the effects of arthritis pain for women who suffer from this condition. Eating salmon one or two times a week can be very beneficial to your health.
4. Lean Beef
Lean beef is a great alternative to red fatty meat and is great source of iron. Many women have anemia. This condition is caused by having a low level of iron.
Particularly heavy menstrual cycles often contribute to getting anemia along with low levels of iron. Eating a minimum of one ounce of lean beef on a daily basis an help your body absorb iron coming from various sources.
Eating 1 1/2 ounces of tree nuts every day can help you lower your risk for developing diabetes or heart disease. Different nuts contain various vitamins and nutrients that are essential to you maintaining a healthy body.
As an example, arginine is included in hazelnuts. It is an essential amino acid that can help to lower your blood pressure. Another healthy nut is almonds. One ounce contains a generous amount of polyphenols, the amount is similar to how much is contained in one half cup of green tea and helps to promote heart health.
6. Tofu and Edamame
These soy-based foods are loaded with nutrients and vitamins. Adding foods such as soy milk, tofu and edamame can help with fighting heart disease. When they are consumed instead of meats, fatty cheese and other similar foods, you can cut your intake of saturated fat in half.
Soy-based foods are also rich in essential vitamins, plenty of fiber and heart-healthy polyunsaturated fats. The plant estrogens, or isoflavones contained in tofu and edamame may help to prevent breast cancer as well.
*Try to buy organic Tofu when possible as this is Non-GMO (non genetically modified)
Avocado’s are rich in monosaturated fats as well as many other vitamins and nutrients. There have been studies that show that adding avocado to salsa and salads improves the absorption of carotenoids, which are plant compounds that help to lower heart disease risk along with other chronic conditions.
Avocados are also an excellent source of potassium, vitamin E, soluble fibers, heart-protecting compounds and good fats.
8. Olive oil
High amounts of monosaturated fats (MUFAs) are contained in olive oil. These help to promote a healthy heart by lowering the body’s bad cholesterol level and increasing good HDL cholesterol. Olive oil is rich in antioxidants, which helps to slow down the aging process and lower the risk of getting cancer as well as other chronic conditions. Adding olive oil to various dishes is both healthy and delicious.
This healthy green vegetable contains generous amounts of fiber, iron, vitamins A, B and C, lutein and much more. It has been shown that spinach helps to keep cholesterol away from artery walls, reduce the risk or prevent heart attacks and guard against macular degeneration.
Spinach can be added to sandwiches, salads along with many other dinner, lunch and breakfast dishes.
An antioxidant called lycopene is present in tomatoes. It may help to protect against breast cancer and heart disease. When tomatoes are eaten fresh, they retain nutrients and vitamins that are needed for maintaining a healthy body. For an even more delicious meal, add olive oil to your tomatoes.
11. Sweet Potatoes
Sweet potatoes are rich in Vitamin A, an essential nutrients that helps to protect the linings of your body’s respiratory, urinary and intestinal tracts and also safeguards your skin and eyes. Beta-carotene is also in sweet potatoes. Vitamin A is converted from beta-carotene by your body.
This fruit contains a very high level of polyphenols, which promotes heart health. This compound might help to prevent cancers and other chronic and degenerative diseases. For a delicious grape flavor, you can add this fruit to many different dishes.