HEALTHY FOODS FOR WOMEN
Needs of nutritional food varies for each sex and at every stage of life. A woman in the house is said to be the whole and sole, who manages everything, right from sending the kids to school, husband to work, serving the elderly and going to work. For her, to do all these jobs, she must be fit and healthy. To maintain her health, experts have suggested the following foods that serve her nutritional requirements:
Beans are good for the heart. They are also nutritious, low in fat and inexpensive. One serving of beans contains five grams of fiber, a quarter of the recommended daily allowance.
Kale is one of the overlooked vegetable, rich in folate, an important B vitamin for women. The deficiency in folic acid during pregnancy leads to neural-tube defects in babies. Experts suggest that women must have an intake of 400 micrograms daily. Also, kale is an excellent source of vitamin C and calcium, too.
Beta is derived from the Latin word for carrot; beta-carotenes are actually natural chemicals that belong to the carotenoid family. Also, it is found in orange squashes, pumpkin, butternut squash and sweet potatoes. Since the body converts beta-carotene into vitamin A, this nutrient helps repair your skin and may even reduce your risk for breast cancer.
Flax seeds are a good source of vegetarian omega-3 fatty acids, fat good for heart protection. It protects the heart because of the lignans found in flax, making it a good source of fiber. Ground flax seeds can be added to your morning oatmeal or yogurt.
Iron must be included in the women’s diet, in any form. Instead of taking iron in the pills form, one should try to get it from food sources, as it would be easier to absorb. Lean red meats and dark poultry, as well as lentils, are a few of the best sources for iron.
Nuts possess equal parts monounstaturated and polyunsaturated fats. The monounsaturated fats are used to lower the cholesterol, while the polyunsaturated’s help in avoiding prevent heart disease. Not only, these are a great little protein snack, but also are a great source for zinc (for pretty skin), calcium, phosphorus (strong bones), folate (prevents birth defects), vitamin A & E, too (powerful antioxidants). No matter, they are rich in calories, but one must be able to limit its intake.
Water is a nutrient keeping the fats away, plain and simple. It is best used for the weight loss. It suppresses the appetite and helps the body to metabolize the stored fat.
Broccoli is a fabulous source of calcium and contains other important nutrients like potassium and a good smattering of B vitamins, too.
Calcium intake must be more than 1,200 – 1,500 milligrams a day, as suggested by experts. It is found in dairy products, and helps with the absorption of vitamin D. Calcium is not only good for the bones; but also helps to prevent heart disease. One should remember to eat low-fat dairy products; else full-fat dairy products actually have the opposite effect.
Fish like salmon must be consumed at least three times a week. These help to lower cholesterol, thus helping protect the heart. Fatty fish also contains vitamin B, calcium, zinc, iron and magnesium.
