Nutrition & Diet

15 Best Super Foods For Women

Best Super Foods For Women

Healthy eating is vital for all, but some foods are particularly beneficial to women’s health problems, such as brittle bones, pregnancy, and breast cancer, to name a few. These “superfoods” are high in nutrients (often multiples!) that will help to preserve and maintain your body’s health as you age. Here is the list of 15 Best Super Foods For Women

1) Kale

Vitamin K, which works with calcium and vitamin D to keep your bones strong and healthy, is abundant in these green leaves. One serving contains more than 20% of the daily value for vitamins A and C.

Kale (Source: Pexels)

2) Asparagus

Want to get your bone-building vitamin K in another way? Asparagus will take care of you. Consume half a cup, and you’ve met one-third of your daily requirements. It also contains folate, which aids in the prevention of birth defects such as spina bifida.

Asparagus (Source: Pexels)

3) Beans

They have a lot of protein without the fat (and often the cost) of meat, and they’re high in fiber. They can lower your blood pressure, blood sugar, and heart rate, all of which can lead to heart disease, the leading cause of death in women in the United States.


4) Flaxseed

Ground flaxseed is high in fiber and lignans, which are plant compounds that act like estrogen. These can help reduce your risk of developing certain cancers, including breast cancer. Flaxseed oil is a good source of omega-3 fatty acids, but it lacks cancer-fighting properties. Check with your doctor before adding flaxseed to your diet; it can interfere with the effectiveness of some medications.

Flaxseed (Source: Krishi. com)

5) Grapefruit

It’s all about the “flavonoids,” which help reduce the risk of certain types of strokes in women and may also benefit your heart. (Oranges also work, but grapefruit contains less sugar.) Grapefruit may interact negatively with your medication, so consult your doctor before adding it to your diet.

Grapefruit (Source: Wikipedia)

6) Edamame

These delicious soybean pods are high in fiber, healthy fats, and estrogen-like compounds known as isoflavones. During menopause, isoflavones can be your best friend. They can, for example, aid in the cooling of hot flashes. (However, if you’ve had breast cancer, you should avoid them.

Edamame (Source: Wikipedia)

7) Spinach

Folate is your ally. In addition to its prenatal benefits, it lowers your risk of dementia, heart disease, and colon cancer. Spinach is high in folate and lutein. This antioxidant protects your eye’s lens and retina and may even help you avoid wrinkles.

Spinach (Source: Pexels)

8) Lean Beef

When it comes to iron, red meat, especially beef, is a powerhouse. And after the age of 18, you need a lot of it – even more than men! Beef is high in iron and also high in zinc and vitamin B. But don’t go too far. There is a possibility that eating a lot of red meat will result in uterine fibroids.

Lean Beef
Lean Beef (Source: Pexels)

9) Berries and Cherries

They aren’t just pretty in pink as well as purple, red, and blue Flavonoids and antioxidants in these fruits can protect healthy cells from damage. Berries help to keep your brain sharp as you age. Furthermore, you require vitamin C from them to build collagen, the protein that keeps your skin firm and smooth.

Berries and Cherries
Berries and Cherries

10) Papaya

It gets its red-orange color from beta carotene (found in carrots) and lycopene (also in tomatoes and watermelon). Lycopene reduces your risk of developing cervical and breast cancer. It’s also an antioxidant that helps keep cholesterol and blood pressure at healthy levels, which can help prevent heart disease.


11) Plain, Low-Fat Yogurt

When you reach the age of 50, you require more calcium. Yogurt is high in calcium, with just 8 ounces providing more than a third of your daily requirement. Choose one that is vitamin D-enriched to help your body better absorb the mineral.


12) Sardines

These little guys are loaded with beneficial fatty acids, vitamin D, and calcium. Sardines are good for babies whose mothers ate them while pregnant because their omega-3 fats improve the quality of breast milk. They are also lower in mercury than most other fish.


13) Walnuts

They’re also high in healthy fatty acids and, when combined with a healthy diet, may help prevent cancer. Use them (or ground flaxseed) as a yogurt topping: One stone, two birds.


14) Avocado

Yes, they’re high in fat, but it’s good fat. In fact, studies show that eating an avocado-rich diet can help you lose belly fat while also protecting your eyes and skin. They may even help lower “bad” cholesterol levels while increasing “good” cholesterol levels.


15) Sweet Potato

Copper, fiber, B6, potassium, iron… Sweet potatoes are the whole shebang. Best of all, they’re high in beta carotene, which is an excellent source of vitamin A. It ensures that your baby’s lungs are healthy and strong during pregnancy and breastfeeding.

Sweet Potato
Sweet Potato

Last Updated on July 28, 2023 by john liam