Healthy Food Guidelines For  Women, Top Healthy Foods, And Nutrition!

women

Healthy Foods For Women’s Health:

Health issues differ somewhat between men and women. We read so much about diet and nutrition for men and women, so Let’s talk about women, and will talk about men later “next article”! women

Why is it important for a woman to eat healthy food?

It is because of the fact that women are all the time at the service of their loved ones, as a mother, a daughter, a wife, and even as a friend. Since she has to play so many roles in her day to day life it is important for her to feel healthy and energetic so that she can fulfill all her duties with equal ease.

Moreover,

Menopausal women need 1200-1500 mg of calcium daily, but a female body can only absorb 500 mg of calcium at a time. So women, going through a menopausal phase, should eat calcium-rich foods throughout the day to keep her bones strong and ward off osteoporosis. So, what do you think you will do about eating healthy and nutritious food? Here are some tips for you, which I too follow to fit my busy schedule.

Understanding women’s unique nutritional needs:

Trying to balance the demands of family and work or school—and coping with media pressure to look and eat a certain way—can make it difficult for any woman to maintain a healthy diet. But the right food can not only support your mood, boost your energy, and help you maintain a healthy weight, it can also be a huge support through the different stages in a woman’s life.

As children, boys’ and girls’

Dietary needs are largely similar. But when puberty begins, women start to develop unique nutritional requirements. And as we age and our bodies go through more physical and hormonal changes, so our nutritional needs continue to evolve, making it important that our diets evolve to meet these changing needs.

While women tend to need fewer calories than men,

Our requirements for certain vitamins and minerals are much higher. Hormonal changes associated with menstruation, childbearing, and menopause mean that women have a higher risk of anemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).

Why supplements alone aren’t enough?

In the past, women have often tried to make up deficits in their diet through the use of vitamins and supplements. However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they can’t compensate for an unbalanced or unhealthy diet.

To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.

Here’re Some of The Top Healthy Foods for Women’s Health:

1. Beans and Pulses:

Beans and pulses should be included in everyone’s diet, but for women, they are especially important.

• They are highly nutritious, low in fat, and an excellent source of vegetable protein.
• A fiber-rich diet is one of the first components to colon cancer prevention, and with more women dying of colon cancer than breast cancer every year; it makes sense to eat plenty of beans.
• This group of foods also contain phytoestrogens, the natural plant hormones, which are also protective against cancer, as well as being important for bone health.

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2. Kale:

Kale is an often-overlooked vegetable that happens to be loaded with folate (folic acid), an important B vitamin for women.  Having a deficiency in folic acid during pregnancy may cause neural-tube defects in babies. In the UK, all women of childbearing age are now thought to need 400 micrograms of folate daily. Kale is also an excellent source of vitamin C and calcium, too.

3. Orange -Vegetables:

• Orange squashes (and tubers) like pumpkin, butternut squash, and sweet potatoes are a girl’s best friend when it comes to nutritious, comforting food.
• All these foods are filling, low in calories, and rich in beta-carotene, a precursor to vitamin A, which will work plenty of its antioxidant magic in your body.
• Antioxidants are important in the anti-aging process, helping to repair and regenerate skin and other tissues.
• Beta-carotene is also thought to help reduce the risk of breast cancer.

4. Linseeds (Flaxseeds):

Flaxseeds (or linseeds) and flaxseed oil have so much to offer women. For starters, flax is full of “essential” Omega 3 fatty acids (EFA’s), which help to balance a women’s hormones, protect a woman from heart disease (the leading cause of premature death among women) and the pain of arthritis.

• The dietary fibers in flax are called lignans, which contain phytoestrogens, currently being researched and showing promise in cancer prevention.
• Lignans are also thought to have antioxidant properties.
• The best way to get the benefit of the flaxseeds fiber and oils is to grind them in a clean coffee mill, used just for this purpose.
• Alternatively, use a pestle and mortar, and sprinkle them onto cereal in the morning or add them to a bowl of natural yogurt and fruit.
• The essential fatty acids are very fragile, unstable, and liable to oxidation if exposed to light and air.
• Within the whole seeds, the oil is protected.
• So buy fresh, organic seeds if at all possible. You can eat them whole; just chew them thoroughly!

5. Iron-Rich Foods:

Women need to eat more iron-rich foods. Getting iron from food (as opposed to a supplement) is by far the best way to get the correct amount of iron the body needs and can absorb. Lean red meats and dark poultry are the ideal food sources of iron.

Iron helps to create the hemoglobin that carries oxygen in your blood. It’s also important to maintaining healthy skin, hair, and nails. Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men do—even more during pregnancy and breastfeeding.

However,

Many of us aren’t getting nearly enough iron in our diets, making iron deficiency anemia the most common deficiency in women. Anemia can deplete your energy, leaving you feeling weak, exhausted, and out of breath after even minimal physical activity.

Iron deficiency can also impact your mood, causing depression-like symptoms such as irritability and difficulty concentrating. While a simple blood test can tell your doctor if you have an iron deficiency, if you’re feeling tired and cranky all the time, it’s a good idea to examine the amount of iron in your diet.

Unfortunately,

That doesn’t help much if you are a vegetarian or one of the many women who avoid red meats.

Part of the reason why so many women fail to get the amount of iron they need is that one of the best sources of iron is red meat (especially liver) which also contains high levels of saturated fat. While leafy green vegetables and beans are also good sources of iron—and don’t contain high levels of saturated fat.

The iron from plant foods is different from the iron from animal sources, and not absorbed as well by the body. Other foods rich in iron include poultry, seafood, dried fruit such as raisins and apricots, and iron-fortified cereals, bread, and pasta.

In this case, think about eating more of the following iron-rich foods…

• lentils, dried apricots, beans, spinach, enriched wholegrain cereals, pumpkin seeds, and oysters!
• If you do need to take a supplement, the best choices are Easy Iron (Higher Nature Ltd), which is an organic, food-form of iron, and Floradix, an herbal-based iron-rich tonic.
• Increase your intake of vitamin C too, which helps to absorb non-haem sources of iron.

How much iron do you need?

• For adolescent women aged 14-18, the U.S. Food and Nutrition Board (FNB) recommended daily amount is 15 mg (27 mg if pregnant, 10 mg if lactating).
• For adult women aged 19-50, the FNB recommends 18 mg/day (27 mg if pregnant, 9 mg if lactating).
• For women 51+ years old, the recommended daily amount is 8 mg.

Good food sources of Iron:

Food	Milligrams (mg) Per Serving
Breakfast cereals, fortified with 100% iron, 1 serving	18
Chocolate, dark, 45%-69% cacao solids, 3 ounces	7
Oysters, eastern, cooked with moist heat, 3 ounces	8
Sardines, with bone, 3 ounces	2
Tuna, light, canned in water, 3 ounces	1
Beef liver, pan-fried, 3 ounces	5
Beef, braised bottom round, 3 ounces	2
Chicken, roasted, meat and skin, 3 ounces	1
Turkey, roasted, breast meat and skin, 3 ounces	1
White beans, canned, 1 cup	8
Lentils, boiled and drained, 1/2 cup	3
Kidney beans, canned, 1/2 cup	2
Chickpeas, boiled and drained, 1/2 cup	2
Spinach, boiled and drained, 1/2 cup	3
Tomatoes, canned, stewed, 1/2 cup	2
Broccoli, boiled and drained, 1/2 cup	1
Green peas, boiled, 1/2 cup	1
Raisins, seedless, 1/4 cup	1
Tofu, firm, 1/2 cup	3
Potato, medium, baked, including skin	2
Cashew nuts, oil roasted, 1 ounce (18 nuts)	2
Bread, whole wheat, 1 slice	1
Egg, large, hard-boiled	1
Source: National Institutes of Health

6. Soya:

Soya foods (including beans, tofu, soya milk and yogurt, soy sauce, Tamari, and Miso) are the richest food sources of phytoestrogens (and of course soy protein).

The natural plant substances – phytoestrogens – are now thought to be beneficial in maintaining bone density, as well as being the best “alternative” to HRT when many women need hormonal support as they enter menopausal years. Tofu, milk, and yogurt are also great calcium sources.

All these foods can help a woman significantly lower her bad cholesterol (LDL) and raise the good (HDL) cholesterol. Tofu is a great source of low-fat, vegetable protein, best used in a vegetable stir-fry with soy sauce, and brown rice. Try Cauldron Foods, firm tofu.

The Most Common Questions about soy with a focus on women:

A. Does soy cause breast cancer?

Natural soy foods contain isoflavones, which are similar to estrogen; thus my Patients often think soy will raise their risk for hormone-sensitive cancer, such as breast cancer.

Studies exploring the relationship between soy intake and breast cancer have been mixed, but recent research suggests soy does not promote the development or progression of breast cancer.

According to the American Institute for Cancer Research, consumption of soy among breast cancer survivors, at levels of 1 to 2 serving per day, did not increase their risk for poorer outcomes.

B. Is soy good or bad for the heart?

Research on soy and heart health is promising. There is evidence that soy lowers LDL (bad) cholesterol slightly, and soy’s fiber and antioxidants are heart-healthy. Consider a soy-based meal once a week in place of meat, but use caution with meat alternatives such as soy crumbles, burgers, or sausage, as these often have a lot of added salt.

C. Can soy prevent hot flashes and other symptoms that occur after menopause?

Because soybeans have isoflavones, it seems logical they would relieve symptoms caused by low levels of estrogen in the body. Thus, soy has been studied as a treatment for hot flashes, with inconclusive results.

While some research found fewer hot flashes and night sweats in women who consumed soy, others found equal results with a placebo. While the jury is still out, I advise against soy supplements or overconsumption but instead recommend a moderate intake for its other health benefits.

7. Broccoli: 

Broccoli is not only a good source of calcium and B vitamins; it contains plant substances called sulfur phases:

These plant chemicals are cancer-protective and help the liver process and clear any excess estrogen. Nowadays we don’t just produce estrogen internally, but we are exposed to it in the environment in the form of estrogen chemicals found in plastics, tap water, and other insidious places.

Excess estrogen causes weight gain, hormonal imbalances, night sweating, and presents an increased risk of fibroids, breast cysts, breast cancer, and endometriosis.

8. Water:

Water is a nutrient and the fact is, we need it… and plenty of it. Certainly, water may be one of the best tools in the weight loss game. It not only suppresses the appetite but helps the body metabolize stored fat.  Water keeps the body’s tissues well hydrated, so if you want smooth, line-free skin for as long as is naturally possible… drink!

9. Salmon And Other Oily Fish (in moderation):

Salmon was at one time avoided in favor of white fish or sole, due it’s higher fat content. However, once we understood the value and benefit of the essential “Omega 3 fatty acids” present in salmon and other oily fish, it was back on the plate.

The time has arrived, however, that food-conscious individuals are steering away from oily fish again (or at least cutting down), not because of the fat content, but because of the presence of harmful chemicals and metals.

Fish such as mackerel,

Say, mon and swordfish are known to contain high levels of potentially carcinogenic chemicals, and others, including shark, marlin, swordfish, and red snapper contain the highest levels of mercury. These larger, long-lived predatory fish and mammals tend to accumulate more mercury from the environment than shorter-lived fish.

10. Calcium and Magnesium – Rich Foods:

Women of all ages need enough calcium in their diets to build and maintain strong bones. Calcium-rich foods that are also good sources of magnesium (and other nutrients) go a long way to supporting bone, and heart health.

Magnesium is the nutrient that plays an important role in the creation of new bone; so think about seeds and nuts as healthy additions to a wholegrain cereal. Calcium, magnesium, and potassium are alkalising minerals. Bones serve as a reservoir of these highly important alkaline minerals, which are released to help neutralize the acids in your body.

If your body is overly acidic (this happens if you eat a lot of animal protein, smoke or drink too much alcohol, or become highly stressed), your bones must donate their minerals to restore your pH balance. This can deplete the bones, leaving them brittle and weak.

How much calcium, magnesium, and vitamin D do you need?

A. Calcium:

• For adult women aged 19-50, the USDA recommended daily allowance is 1,000 mg/day.
• For women over 50, the recommended daily allowance is 1,200 mg/day.
• Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash.
• Your body cannot take in more than 500 mg at any one time and there’s no benefit to exceeding the recommended daily amount.

B. Magnesium:

Magnesium increases calcium absorption from the blood into the bone. In fact, your body can’t utilize calcium without it. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day. Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.

C. Vitamin D:

Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU (international units) daily. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.

Good food sources of calcium:

Food	Milligrams (mg) Per Serving
Yogurt, plain, low fat, 8 ounces	415
Mozzarella, part-skim, 1.5 ounces	333
Cheddar cheese, 1.5 ounces	307
Cottage cheese, (1% milkfat), 8 ounces	138
Cheese, cream, regular, 1 tablespoon	14
Milk, nonfat, 8 ounces	299
Milk, reduced-fat (2% milkfat), 8 ounces	293
Milk, whole (3.25% milkfat), 8 ounces	276
Soymilk, calcium-fortified, 8 ounces	299
Ready-to-eat cereal, calcium-fortified, 1 cup	100-1,000
Sardines, canned in oil, with bones, 3 ounces	325
Salmon, pink, canned, solids with bone, 3 ounces	181
Tofu, firm, made with calcium sulfate, 1/2 cup	253
Tofu, soft, made with calcium sulfate, 1/2 cup	138
Turnip greens, fresh, boiled, 1/2 cup	99
Kale, raw, chopped, 1 cup	100
Kale, fresh, cooked, 1 cup	94
Chinese cabbage, bok choy, raw, shredded, 1 cup	74
Broccoli, raw, 1/2 cup	21
Source: National Institutes of Health

Should you avoid dairy because of its saturated fat content?

• Some of the best sources of calcium are dairy products.
• However, dairy products such as whole milk, cheese, and yogurt also tend to contain high levels of saturated fat.
• The USDA recommends limiting your saturated fat intake to no more than 10% of your daily calories, meaning you can enjoy whole-milk dairy in moderation and opt for no- or low-fat dairy products when possible.
• Just be aware that reduced-fat dairy products often contain lots of added sugar, which can have negative effects on both your health and waistline.

11. Eating Fruit to Offset Mercury Absorption:

To enjoy fish while minimizing your mercury exposure, eat some tropical fruit for dessert…

Eating antioxidant-rich tropical fruits, such as mango, pineapple, banana, and papaya, may help reduce the amount of mercury that your body absorbs, according to research published recently in Environmental Research (2003).

This particular study was a 12-month prospective dietary survey, carried out with 26 adult women from a fish-eating community in the Brazilian Amazon. They found a strong relationship between fish consumption and mercury (Hg) levels in hair.

Not surprising you may think…

What was surprising and very interesting was the finding that this strong relationship was significantly modified by fruit consumption:

• For the same number of fish meals, those who ate more tropical fruits had lower hair mercury levels.
• The findings of this study indicate different ways of maintaining fish consumption while reducing Hg exposure in the Amazon.
• A number of phytochemicals and nutritional fibers present in fruits might be interacting with Hg in
• several ways: absorption and excretion transport, binding to target proteins, metabolism, and sequestration.

Try This Tasty Fish Dish… With Minimal Mercury Exposure!

• Fresh Tuna Steak with Mango Salsa.
• (Serves 2).

Ingredients:

• 2 Fresh tuna steaks.
• Marinated in olive oil and chopped garlic.

For the salsa:

• 1 whole mango, peeled, sliced off the stone and chopped.
• A small piece of finely chopped fresh ginger root.
• A handful of chopped fresh coriander.
• 1 tablespoon of balsamic vinegar and 1 tablespoon of olive oil, mixed.
•  Juice of half a lemon or lime.
• Ground black pepper to taste.

 

Method:

• Place the steaks into a frying pan. Pan-fry on medium heat until opaque on the outside and a little pink in the middle.
• While the fish is cooking, combine all the salsa ingredients in a bowl and mix thoroughly.
  Serve the fish alongside the mango salsa and a large mixed green salad.

These are the simple ways of eating healthy food to meet your nutrition requirements smartly. Now, eat healthy and enjoy living with full energy…today…tomorrow and always.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

References

Excellent nutrition is the basis of a healthy diet!

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