Five Foods that Every Woman Should Take into Her Diet

 Five foods every woman needs as part of her diet

It is not easy to know what is best to eat, not to mention the fact that women have to go through different stages in their lifetime which can affect their nutrition requirements. Whether it is dealing with the hormones, pregnancy, or stress of day to day activities, nutrition has a way of shifting things. Including take of nutrient dense foods into your meals not only increases energy but also assists to reduce prevalence of prescribed diseases. Here are five must-have nutrition foods that will benefit every woman specially in their daily diet.

1. Leafy Green Vegetables
Examples: It has Spinach, Kale, Swiss Chard.

Green leafy vegetables are perhaps the most important vegetables to be included in ones daily meal as they are well endowed with vitamins and minerals. This vegetables contain vitamin A, vitamin C, vitamin K, Folate, Iron, and Calcium which helps to maintain skin health, bone, and immunity. High fiber content also roves best for digestion and a sound cardiovascular system which greens contain in abundance.

Benefits for Women:

• Bone Health: Vitamin K and calcium are very important in the formation of bones, thus green leafy vegetables are very important to women, especially those who are prone to osteoporosis diseases. I added spinach to my diet plan and in about one week I noticed I was less tired, my muscles no longer cramped up easily probably due to improved calcium uptake.
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• Iron: Antioxidants in vegetables such as spinach improve the body’s immunity and the iron content assist in combating anemia which is a problem with many women, especially those on their cycles.
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• New Recipe Idea: If you dare for a complicated recipe, go for a Kale and Quinoa Salad with additions of cooked quinoa, chopped kale, cherry tomatoes, and avocado slices. Serve on top of a lemon-tahini dressing. This is not a light salad by any stretch, but it is also very nutritive and beneficial for bone and skin.

2. Berries
Examples: Blueberries, Strawberries, Raspberries

Fruits are particularly berries which will provide the body with all the vitamins and antioxidants it requires for the day. It contains a lot of vitamin C that is important for the skin and immune system of our body. Berry fruits contain antioxidants such as anthocyanins which helps against the effects of oxidative stress and has anti-inflammatory effect.

Benefits for Women:

• Skin Health: Berry has Vitamin C that is useful in synthesis of collagen that provides skin elasticity and firm skin. Contrary to what people think, simply adding a handful of blueberries to breakfast have made my skin clearer and glowing.
• Heart Health: The fiber and antioxidants present in the berries will regulate heart health, which is very important for women since heart diseases are still a leading cause of death among women.
• New Recipe Idea: Make a special Berry Smoothie Bowl: Put into a blender frozen berry, banana and couple of tablespoons of almond milk, blend until smooth. Serve in a bowl, garnish with the granola, chia seeds, and fresh fruits to make it an excellent breakfast or an anytime-snack.

3. Fatty Fish
Examples: Salmon, Mackerel, Sardines

There are oils found in fatty fishes such as salmon, sardines, tuna and these are good for the brain, help in reducing inflammation in the body and are very beneficial for the heart. It also gives high quality protein needs of the body and is also sources of vitamin D and selenium which are essential nutrients.

Benefits for Women:

• Heart Health: Omega-3 fatty acids affect heart disease and therefore fatty fish has to be on the menu for any woman. Since I incorporated salmon into my diet plan thrice a week, enhanced energy levels and low stress level, results of omega- 3 fatty acids to the brain.
• Mental Health: It has been established that Omega-3s play an important role in mental health particularly in alleviating depression and anxiety, something that affects most females at certain ages.
• New Recipe Idea: Go for a Grilled Salmon with Avocado Salsa: Rub the fresh salmon steaks with olive oil, lemon juice and garlic for about five minutes then grill for five minutes. Top with a fresh salsa consist of diced avocado, tomatoes, red onion, and cilantro. The flavors in this dish are amazing, and this dish is also good for those who are concerned about fats because it contains healthy fats.

4. Nuts and Seeds
Examples: Almonds, Walnuts, Chic Seeds, Linseeds

Nuts and seeds may be small but they pack great nutritional value in them such as; fats- the good kind, protein, fiber, vitamins and minerals. They are most useful to improve the skin conditions and energy power and stronger the immune system also.

Benefits for Women:

• Hormonal Balance: Foods rich in nuts and seeds offer good fats that are useful when it comes to hormonal balance, particularly to women who are experiencing menopause or premenstrual syndrome. I have realized that having creamy nuts and seeds are really efficient in moderating my moods and energy levels during the day.
• Weight Management: Nuts and seeds are interesting since they contain high amounts of fiber and protein so they will help with weight loss. It’s also been found to be effective in controlling hunger between meals and that’s why I prefer it most of the time.
• New Recipe Idea: Chia Seed Pudding Recipe: Just blend chia seeds, almond milk, and a little honey.Add 1 cup of chia seeds, 2 cups of almond milk, and a drizzle of honey. It should sit for at least a day in the fridge. In the morning it’s best to add more fresh berries and chopped nuts on top of it for those seeking a hearty nutritious meal in the mornings.

5. Legumes
Examples: Lentils, chick peas, black beans

Pulses are an excellent source of protein; they contain fibre, iron and folic acid also and are a good substitute for meat. They are low in fat and their high fibre content is useful in controlling glucose levels, in weight-conscience women, they are perfect.

Benefits for Women:

• Digestive Health: Consumption of legumes due to the presence of dietary fiber enhances bowel movement hence preventing digestive disorders. I have experienced better digestion, thus a feeling of fullness after taking more of legumes in my meal plans.
• Iron and Folate: These nutrients play vital role in reporductive health and pregancy hence women of child bearing age should be compelled into taking these nutrients. I consumed more of lentils when I was pregnant and they turned out to be my most preferred food throughout my pregnancy as they did not make me vulnerable to fatigue.
• New Recipe Idea: Here is how for example you can start: Spicy Chickpea Stew: In olive oil sauté onions and garlic cloves with spices of your choice. Put canned chick-peas and tomatoes and take a handful of spinach and put it in it. Stir and cook over a low heat until all ingredients are hot through and then spoon over cooked brown rice or quinoa to serve. This meal of stew is even more suitable for the evening meal as it is quite a filling one.

Conclusion
It is, therefore, recommended that women take these five foods in their diet as they have many advantages that can help in meeting women’s dietary requirements. These foods are beneficial in-number of ways, including helping in the build up of bones, to avoiding heart disease, and skin health as well as management of weights at any age. However, do not forget that the importance of moderation and that means that one should extend their everyday diet with new recipes that contain these superfoods.