The Healthy Living

6 Super foods for women health

With no shortage of information for healthy eating and nutrition, it is extremely difficult to decide what to include in your diet since there is a vast option to choose from. The reliability of health adverts and media hypes surrounding many healthy foods can also be quite misleading. For example, the food which comes under the label of “no cholesterol” can still leave you filled with bad fats and unwanted calories. So it is down to many factors such as other ingredients, portion size etc to decide if the particular food is healthy for you.

Here is a short description of six super foods essential to every woman’s health. It is important to remember the fact that these foods won’t cover all your nutrient needs, but incorporating them in to your diet as often as possible per week can help you to gain protection against wide range of medical conditions and illnesses.

1. Low-fat yoghurt

There are many recent researches giving evidences that prove the benefit of yoghurt in new and interesting ways. This fermented dairy product with ‘probiotics’ bacteria has the power to protect your stomach and digestive system in many ways. It can reduce problems associated with IBS (Irritable Bowel Syndrome) and inflammatory digestive tract disorders- both of these conditions affect women more than men. In addition to that yogurt can help to reduce the risk of stomach ulcers and vaginal infections.

Enjoy a pot of yogurt at breakfast, lunch or as a snack to meet the RDA (Recommended Daily Allowance) for low fat dairy products each day. It also contains high amount of bone-healthy calcium which every women needs as they get aged to prevent conditions such as osteoporosis. Yogurt is very good for skin health and there are ongoing studies to confirm whether it can decrease the risk of breast cancer. It is important to choose a low fat yogurt with live cultures-like Lactobacillus acidophilus. Always go for an established brand as it has the right level of cultures.

2. Oily Fish (salmon, sardines and mackerel)

Omega-3 fatty acids are one of the popular ones in the healthy list and indeed oily fish is certainly a great source of them. It makes healthy cell membranes of the cells in our body and protects us from heart disease, stroke, hypertension, depression and even to some extent against Alzheimer’s disease. There are specifically two kinds of these which are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are present in the oily fish. These types can be used by the body directly. Although many food brands claim their products are fortified with omega-3, it is mainly another form of omega-3 which is ALA (alpha-linoleic acid). It is surely good for you but the body has to convert this form to DHA and the conversion depends on many factors. So why don’t we go for the easy source? Aim for minimum of 3 servings of oily fish every week.

The good news is there is likelihood that a new range of products which is supplemented with DHA are on their way to market soon!

3. Berries

Berries (blueberries, strawberries, cranberries and raspberries) are a great source of vitamin C and folic acid which is significant for all women especially in their childbearing years. They contain anthocyans which are a powerful anti-cancer nutrient, plays a vital role in cell repair. Many researchers are believed this could reduce the risk of several cancers specifically in the breast and gastrointestinal tract.

Berries are also a rich source of powerful anti-oxidants which is important to heart health and also prevent skin ageing. Another nutrient found in all the berries called Lutein can help protect vision and cranberries reduce the risk of urinary tract infections in women. Aim for 3-4 servings as fresh fruits or blend in a smoothy mix.

4. Tomatoes

Lycopene is the powerhouse nutrient in this fruit. It is also present abundantly in watermelon and red grapefruit. While its protective effect against prostate cancer has been in the headlines recent years, many researches have shown it has vast health benefits for women as well. Lycopene could also protect you against breast cancer and help to keep you looking younger for longer by preventing against UV damage from the sun.

5. Beans

Most people don’t count beans as a popular food, but in fact they are one of the unavoidable things in a women’s healthy diet.In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer. It contains a factor called protease inhibitors which help to slow the division of cancer cells and thus prevent tumor formation. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. This is because as a source of both soluble and insoluble fiber, beans can help to reduce the level of cholesterol and thus heart disease. Well known legumes include peas, beans, lentils, and peanuts.

Another important nutrient called isoflavone helps to stabilize female hormones and thus assist to regulate the menopause symptoms. If you are in your reproductive years, beans are an ideal source of folic acid, essential if you are planning to become pregnant.

6.Vitamin D fortified low-fat milk or orange juice

This nutrient is significant in bone health as it helps to absorb calcium from the gut. Studies shows that in addition of the risk reduction of osteoporosis, Vitamin D might also be vital in prevention of diabetes, multiple sclerosis, tumors of the breast, colon, and ovary.

Many women are vitamin D deficient these days since they are staying out of the sun most of the time (mild sun is needed for the body to manufacture vitamin D) and the extensive use of sunscreen which blocks the synthesis of vitamin D. While it is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.