Foods influence body and mind, especially if you are a woman ploughing your way through the day to integrate chores and career. These 10 foods are a powerhouse of nutrients that help miraculously to improve body health and mind of woman. These foods that women should eat to get sufficient energy, nutrients for their daily chores of life. Let’s see these important foods that women should eat.
1. Nuts:
Nuts are spotlight stealers in heart health with Alpha-linolenic acid, protein, magnesium, Vitamins B, Vitamins E and antioxidant, minerals – selenium and zinc. Vitamins B are involved in synthesis of neurotransmitters that help to soothe premenstrual syndrome symptoms. The unsaturated fats in the nuts raise HDL (good cholesterol). Arginine, the constituent of nuts and amino-acid, helps in synthesize nitric oxide that dilates blood vessels, thereby improving stamina.
How to take nuts:
Eat everyday just how much your fist can hold. You can consume nuts either plain, unsalted or roasted.
2. Curd:
Women should take curd everyday in their diet. Curd which is rich in prosperous with B complex vitamins, probiotics, calcium, phosphorous, potassium, protein, zinc and riboflavin. The Calcium helps to maintain declining bone mass, protein hastens weight loss, while B12 vitamin boosts brain function, metabolism, improves immunity and lowers risk of heart disease.
How to take curd:
You can take 1 or 2 cups of curd each day in your diet. Women should consume curd which is low fat, fresh, plain variant or you can take it with cut fresh fruits.
3. Oily Fish:
Fatty fish like sardines and mackerel contain omega-3 fatty acids which improve brain functioning and beaty. It helps to ease premenstrual cramps too. Vitamin B12 steps up nerve condition and mental function. Vitamin D3 intensifies bone mineralization and helps prevent osteoporosis and reduces risk of fractures commonly seen in women.
How to take oily fish:
You can take 150 grams of oily fish (mackerel and sardines), two to three times a week. You can take boiled or poached oily fish to get the most nutritional value for your health.
4. Greens Vegetables:
Green vegetables are packed with folic acid, calcium, vitamin K, vitamin C and magnesium. Magnesium helps to relieve PMS cramps and bloating, reduces the risk of hypertension and heart disease, and helps bone up with calcium. Folic acid beefs up fertility and shields the heart by reducing levels of homocysteine that causes blockage of artery walls.
How to take green vegetables:
You can consume one bowl of green vegetables with less spice and salt everyday to boost your immune system. You can also consume either raw (salad) or slightly sauteed.
5. Whole Grains:
Unpolished cereals are affluent in fiber, magnesium, zinc, chromium, vitamin E, and B6. Magnesium, vitamin B6 and vitamin E ease cramps of PMS. Oats contain GLA (gamma linolenic acid) that regulates female hormones. They also contain chromium that is effective in weight control as it optimizes insulin function, thereby controlling blood sugar levels and reducing sugar cravings.
How to take whole grains:
You can take 1 or 2 small bowl of whole grains in the main meal everyday. You can take it either cooked alone or as a substitute (half white rice with brown rice)
6. Beans:
Kidney beans and chickpeas are copious with iron that replenishes iron lost in menstruation, thus staving off anemia. Combine with pepper and voila. With beans you can benefit your iron intake. The bacterial fermentation dietary fiber which is present in beans, is not just fat burning but also produces short-chain fatty acids that boost the growth of probiotic bacteria in gut.
How to take beans:
You can take 1/2 to 1 cp in your meal either sprouted, cooked or as a dip (hummus).
7. Soy:
Soy has a conspicuous role in menopause. It relieves hot flushes just loke lignans of flaxseeds. The phytoesterogen from soya sources such as soymilk, soya yogurt, tufu and tempeh abate hot flushes, protect against heart disease and reduce the risk of osteoporosis.
How to take soy:
You can take 1 cup cooked soya bean or 250 ml of soya milk or 100 gm of tufu each day in your diet to boost your heart power and reduces the risk of osteoporosis.
8. Turmeric:
Multiple studies have shown that turmeric provides strong antioxidant, anti-inflammatory, anti-cancer, anti-diabetic effect. Turmeric has been used for thousands of years as a medicinal plant in Ayurvedic and medicinal herb. There are bio-active compounds in turmeric, known as curcuminoids, and the one most studied for its medicinal properties and benefits is called curcumin. The most powerful aspect of curcumin is that it possesses anti-inflammatory and anti-arthritic properties. As turmeric has an anti-inflammatory and antioxidant elements, it can be effective in treating skin conditions too.
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How to take turmeric:
It is recommended that turmeric should be used both as fresh turmeric and dried turmeric powder in everyday cooking. If you want a higher level of curcumin, use alleppey turmeric (darker turmeric) because it has 3.5-4% curcumin compared to the more common bright-yellow turmeric. Use ground turmeric to make yellow colored pastes when cooking rice, vegetables, dals, stews and soups. Add a pinch to your tea or dissolve it in hot milk to make traditional “golden milk”.
9. Avocados:
Avocados are a source of vitamins C, E, K and B6 as well as riboflavin, potassium, magnesium, beta carotene and omega-3 fatty acids. Besides avocado is marked as a higher fat content which mostly healthy, monounsaturated fat which slows the breakdown of carbohydrates and thus helps to keep the blood sugar levels stable. Read More: Benefits of Avocados
How to take avocados:
The avocado can be used in either savory or sweet dishes. It is very popular in green salads and sandwiches, adding a unique flavor. Avocado is commonly used in a dip, such as guacamole, or as a spread on tortillas or toast. In Brazil and some Asian countries avocados are frequently used in ice cream and, occasionally added to other desserts. In Mexico and Central America, avocados are served in soups or salads or mixed with rice. The avocado can be eaten mixed with other fruits in a fruit salad. Avocado oil is also available as a cooking oil.
10. Kale:
Green vegetables like kale is known to boost healthy doses of calcium. kale is loaded with vitamin C as well as calcium and vitamin A. Leafy green kale also contain carotenoids such as lutein that help to preserve vision. Leafy green kale is rich in nutrients that are highly required for a woman’s body. Women must eat leafy greens especially during menopausal stage.
How to take kale:
Daily 1 bowl of kale is recommended for women to boost vitamin A and C.
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