10 best foods for women
Here is a list of the best food for women, starting with the
number 10.
10. Legumes
Legumes should be included in any diet - they are
nutritious, cheap and low in fat. Half a cup of beans contains 5 grams of fiber
- ¼ daily needs. This is not bad at all; especially if we remember that a diet
rich in fiber helps prevent colon cancer. The facts show that every year from
bowel cancer kills more women than breast cancer, so it's time to introduce
beans in your diet.
9. Kale
We often forget to include in your diet kale, although it is
a valuable source of foliate - an important vitamin for women of group B. Folic
acid deficiency during pregnancy can cause defects in infant’s nerve neural tube.
Women are advised to take 400 micrograms of foliate daily. Do not forget that
kale is also an excellent source of vitamin C and calcium.
8. Beta -carotene
These orange pumpkin, sweet potatoes and zucchini - woman's
best friend. Beta-carotene, a precursor of vitamin A, is simply asking you to
have felt its antioxidant magic. Eat these foods! It is believed that
beta-carotene helps reduce the risk of breast cancer and helps to improve the
condition of your skin.
7. Just flax
Flax seeds and flax seed oil are essential for women. First,
a lot of flax omega -3 , which helps to protect the female body from heart
disease (the main cause of premature death in women) and arthritis . In flax
fiber of lignans have - especially important type of fiber for women. Lignans
are considered simultaneously and antioxidants and phytoestrogens. Research is
being conducted their role in cancer prevention. We recommend grinding grain
flax and adding them every morning at breakfast. Grain flax are very fragile
and grinding them yourself (in a coffee grinder), and you keep the fiber, and fats.
6. Iron
Women need to eat more iron-rich foods. It is best that it
be food, rather than tablets, because iron from food is much easier to digest. Lean
red meat and dark poultry, along with lentils, are an excellent source of iron.
5. Soybean
Soybeans are rich in phytoestrogens may help a woman
significantly reduce levels of bad cholesterol (LDL) and raise levels of good
(HDL). Tofu - excellent source of soy. It can be added instead of fat cheeses
in dishes of spaghetti.
4. Water
Water - Nutrient and we need it very much. Water helps to
get rid of fat. Water is perhaps the best tool in the fight against obesity. It
suppresses the appetite and helps the body to process the accumulated fat.
3. Broccoli Strength
Broccoli - excellent source of calcium and contains other
important nutrients - potassium and various B vitamins
2. Calcium
The recommended daily dose - 800 mg, but some experts
believe that this is not enough and you need 1,200-1,500 mg per day. Taking
into account the epidemic of osteoporosis among older women, it is recommended
to increase the daily intake of calcium. I would recommend Yogurt. Besides calcium,
it gives you good bacteria for a healthy bowel. Furthermore, yoghurt is better
absorbed other dairy products.
1. Fish
