The female body is amazing, it can grow another human being inside of it. Women have to deal with a lot of health factors that men don’t, such as menstruation, menopause, and breastfeeding. They are also more likely to have conditions related to breast health, cervical health, and bone density. This can all be daunting, but we can help by providing female-focused nutrients that support a healthy mind and body!
A healthy diet is important for men and women, but women have different nutritional needs than men. A balanced diet with good-for-you nutrients is important! Here are some superfoods for women that can reduce PMS symptoms, belly bloat, support lactation, and improve skin.
Interestingly, research shows that when a woman eats healthy, everyone in her household is more likely to follow suit!
Wild Alaskan Salmon
“The reason fish like sockeye are at the top of my must-eat list for women is because they’re high in omega-3s,” says health guru Andrew Weil, MD. All of our experts agreed that wild salmon is a great choice for a heart-healthy meal because it contains two types of omega-3s, including DHA, a fatty acid essential for a healthy pregnancy.
The benefits of omega-3s also include improved mood, fighting depression, and potentially protecting against Alzheimer’s disease and cancer. Salmon’s lean protein and vitamin D make it a nearly perfect food.
Pumpkin Seeds
If you experience tenderness, bloating, mood fluctuations or water retention around the time of your period, you should consider adding pumpkin seeds to your diet. Pumpkin seeds are rich in fiber, plant-based protein, omega-3 fats and nutrients like copper, iron, zinc and vitamins A and B. The key nutrient for easing PMS symptoms is magnesium. Magnesium has been shown to relieve mood changes such as irritability, anxiety and depression associated with periods, especially when used in combination with vitamin B6. It can also ease breast tenderness, headaches and period cramps while regulating blood sugar and reducing cravings. A quarter cup serving of pumpkin seeds contains nearly 50% of your daily magnesium needs.
Wild Blueberries
According to Go Green Get Lean author Kate Geagan, wild blueberries are some of nature’s most potent anti-aging foods. Studies have shown that not only do they help improve cognitive function and lower blood pressure, but their high antioxidant content also helps keep skin looking young and fresh.
If you’re looking for a food with high antioxidant activity, wild blueberries are a great option. According to Cornell University scientists, they have compounds called anthocyanins, which are among the most powerful antioxidants. And at only 80 calories a cup, you can enjoy them guilt-free.
Oats
There is evidence to suggest that oats can help lower cholesterol levels and promote feelings of fullness, helping people to control their weight. Oats are also thought to aid in maintaining regularity.
If you want to make oatmeal, steel-cut oats take longer to cook but have more fiber than rolled oats, says Health Senior Food and Nutrition Editor Frances Largeman-Roth, RD. If you’re always in a morning rush, though, instant oats will work just fine.
Avocado
Females generally have a higher body fat percentage than males and a lower metabolic rate. The main contributing factor is female hormones. Females tend to store fat in areas like the hips and thighs which are hard to get rid of. However, this is useful for child-bearing hips.
We may be able to reduce the amount of visceral fat around our abdomens by eating avocados every day, according to new research from the University of Illinois. Visceral fat is the kind of fat that’s associated with an increased risk for illness, and it’s the type of fat that men are more likely to store around their abdomens. The study didn’t find the same effect in men, though. These results suggest that avocado consumption could be a weight-loss strategy specifically for women.
Despite containing high levels of fat, avocados can actually help with weight-loss due to the healthy fats they contain. Additionally, they are rich in antioxidants and anti-inflammatory properties, have hormone- balancing omega-3s, and contain gut-loving fiber – to name a few benefits.
Dark Leafy Greens
Green leafy vegetables that are dark in color, such as spinach, kale, bok choy, and arugula, contain a high level of folate. Folate is a type of vitamin B9 that is necessary for cell growth and the production of red blood cells. It is significant during pregnancy because it is responsible for helping to form the neural tubes. These tubes eventually develop into the baby’s spine and brain. If there is a lack of folate, it could lead to neural tube defects and a premature baby.
There are many veggies that are rich in folate, but the best plant-based source of folate is cooked spinach. 1 cup of cooked spinach contains 262 mcg of folate. It’s easy to add spinach to your diet by adding it to a smoothie, an omelet, or a veggie pizza.
Broccoli
This understated vegetable is actually quite a champion, due to research which indicates that the chemicals in cruciferous vegetables, particularly broccoli, may assist in preventing breast cancer by combating excess estrogen. Broccoli is bountiful in Vitamin C and a great source of Vitamin A, and helps you to feel satiated on fewer than 30 calories per serving. Furthermore, it gains extra credit for its fiber, folate, calcium, iron, and potassium content.
Beans & Legumes
Beans, chickpeas, lentils, and soybeans are all high in iron, which is an essential nutrient for carrying oxygen in the body. If you’re not getting enough oxygen, you’re going to feel tired. Eating iron-rich foods can help prevent fatigue, irritability, and weakness caused by iron deficiency. Women need more iron than men, so it’s especially important for women to eat these foods.
Walnuts
According to David L. Katz, MD, MPH, associate professor at the Yale School of Medicine, there are many benefits to including protein, fiber, vitamins, minerals, and omega-3s in your diet.
A new study found that eating a handful of walnuts a day can help to lower cholesterol, boost brain power, sleep better, cope with stress, prevent heart disease, and fight cancer. The study showed that walnuts can help to lower the risk of breast cancer in mice.
Ginger
The feeling of not being able to button your pants is never fun, which is why ginger is one of our favorite foods for women’s health. Bloating is one of those pesky symptoms us women know all too well and it’s a predominant PMS symptom. But thanks to ginger’s anti-inflammatory benefits, there’s hope for that bloated belly. This powerful food is a known inflammation-buster that has been shown to alleviate abdominal bloat, pain, and discomfort, support digestion, relieve gas and nausea and even support weight loss. Whether it’s that time of the month or you’re just feeling a little distended, spice up your diet with this zesty nutrient.
Greek Yogurt
There are many reasons to love Greek yogurt. It has a thick, creamy texture and a tangy taste. It is also rich in calcium, which is good for our bones.
The following text is about the benefits of fat-free Greek yogurt. Fat-free Greek yogurt is high in probiotics, which can help ease irritable bowel syndrome, a condition that affects mostly women. Additionally, probiotics may help boost immunity, though the evidence is inconclusive.
Olive Oil
A list of heart-healthy oils would not be complete without olive oil. Olive oil has long been linked to heart health and longevity in the Mediterranean diet. However, new evidence suggests that olive oil may also be good for your brain. A study from Columbia University found that following a Mediterranean diet can not only prevent Alzheimer’s disease, but also help with mild cognitive impairment.
Not only does olive oil have benefits, but a study from 2008 in Spain suggests that it can help fight breast cancer. You can get more of this healthy staple in your diet by substituting it for other fats, like using it on bread instead of butter, and using it in place of less healthy cooking oils.
Raisins
This is a great snack to have if you are looking for something to help boost your energy. The raisins in this snack are high in natural sugar, which can help fight tooth decay.
Sweet potatoes
Sweet potatoes are rich in cancer-preventing antioxidants, as well as carbohydrates that give you energy, fiber, vitamins, manganese, and potassium.
Kiwifruit
Research suggests that vitamin C has a range of benefits for health, including improve eyesight, lower cancer risks, and better heart health.
Mushrooms
You can pick whichever type of mushroom you like, they are all healthy. But researchers from Pennsylvania State University found that crimini and portobello mushrooms, which are two of the most commonly bought types, have as many antioxidants as string beans, red bell peppers, and carrots.
Dark Chocolate
chocolate can help with cramps because it has cocoa in it and cocoa has antioxidants which can help lower stress levels in the body
Raspberries
Ellagitannins, which are found in raspberries, are a type of antioxidant that may help prevent cancer. Raspberries are also a good source of vitamin K, which can help strengthen bones and reduce the risk of fractures.
According to Kerry Neville, a spokeswoman for the American Dietetic Association, one cup of raspberries has 8 grams of fiber, which is a big step toward the 25 grams of fiber per day that women need for protection against colon cancer, digestive disorders, and heart disease.
Swiss Chard
Is spinach no longer doing it for you? Try Swiss chard instead. “It’s great for your brain, helping to fight Alzheimer’s and improve mental function,” Dr. Jampolis says.
A study done at Tufts University found that there is a strong correlation between eating foods rich in B-vitamins and a lower risk of cognitive decline. Swiss chard is also a good source of vitamin E and folate, which are both nutrients that are thought to protect the brain.
Watermelon
If you’re looking for a healthy, delicious fruit that is packed with nutrients, watermelon is a great choice. One cup of watermelon contains 7.8 milligrams of lycopene, twice the amount of a fresh tomato. In addition, watermelon is a good source of vitamins A and C and only has 40 calories per cup.
Pumpkin Seeds
For a healthy alternative to your favorite dark chocolate treat that will still boost your mood, try a handful of pumpkin seeds, Dr. Jampolis says.
Eggs
Eggs are an often underrated food source that provides a high-quality protein. They are rich in vitamins D and A, as well as choline – which has recently been in the news for its importance to brain function. Additionally, eggs contain two types of carotenoids that are essential for healthy eyes.
Beef
Zinc in lean beef may help to build immunity while its high iron content can help to fight fatigue and iron-deficiency anemia.
Superfoods for Super-Women
So there you have it, some of the best foods to eat for a healthy mind and body! These foods are not only delicious, but also packed with nutrients that can help your body in many ways. From improving digestion to supporting your overall health, these foods can help you feel your best. So be sure to add them to your diet for optimal health and wellness!
