Top 5 Foods Every Woman Needs In Her Diet (You Will Be Surprised!)
From crystal-infused water to appetite suppressant lollipops, navigating the minefield of woman’s diet advice online can range from confusing to downright dangerous.
And for pregnant women or those trying to conceive, it can be even more difficult to know what’s really helpful or just plain nonsense.
Below, we take a look at the top five real foods a diet for women's health should include in 2020.
- Dark Leafy Greens for Vitamins
Munching through two or three servings of dark leafy greens every week can help women boost their stores of iron and calcium as well as vitamins A, C, and K. Leafy greens are also an important source of dietary fiber.
Kale is a popular leafy green that’s been hailed as a superfood in recent years. That’s mostly due to its high nutrient density. But greens like broccoli, arugula, spinach, and romaine lettuce offer similar benefits. They should also be part of a healthy woman’s diet.
If you’re buying bagged greens, just be sure to wash them well before you eat them to remove any bacterial contamination.
- Fermented Food for Gut Health
Fermented foods were originally developed as a food preservation technique. They are also an ancient cure-all.
Today, we are uncovering the science that lies behind this good health tradition. We now know that fermented foods provide people with a dose of probiotics. These living organisms colonize the intestines, improving gut health.
Fermented foods can be particularly helpful for prenatal women. They can boost digestion to reduce nausea and bloating. And the naturally sour taste can satisfy pregnancy cravings.
Can’t stomach the thought of a daily gulp of kombucha? Fret not! Women can get similar benefits by eating foods like sauerkraut, coconut yogurt, and miso.
- Prebiotics for a Diet Boost
In the same light, people that include prebiotic foods in their diet can boost the impact of probiotics or fermented foods.
Prebiotics are a type of dietary fiber (though not all dietary fiber is prebiotic.) According to the Mayo Clinic, this fiber “helps to stimulate the growth of healthy bacteria in the gut.”
Some of the more beneficial prebiotic-friendly foods for women include garlic, dandelion greens, and Jerusalem artichokes.
- Berries for Women's Health
Puffy blueberry pancakes. Sweet strawberry muffins. Cocktails with tangy cranberries. Berries are truly Nature’s candy!
But unlike the sugary, factory-made treats you buy in a packet from the supermarket, berries are full of heart- and skin-protecting antioxidants and cancer-inhibiting anthocyanins.
For women, berries can help to prevent urinary tract infections and the lutein found in them may even protect women’s eyesight. Pregnant women will benefit from Vitamin C and folic acid found in many berries.
- Oily Fish for Fibroids
Everything from infection and prolapse to polyps can cause uterus health to decline. One condition with serious consequences for women's fertility is uterine fibroids.
A uterine fibroid is a non-cancerous collection of cells in the uterus. Fibroids can cause unpleasant uterus health symptoms like heavy or prolonged periods, anemia, and pain during sex.
Studies have shown that the high Vitamin D content found in fatty fish may shrink uterine fibroids and reduce symptoms. Think fresh, smoked, or canned sardines, mackerel, herrings, or salmon.
Balance Is Key in a Healthy Woman’s Diet
At the end of the day, the best thing a woman dieting can do to safeguard her health now and into the future is to eat well-balanced meals full of fresh fruit, vegetables, lean protein, and whole grains.
Make health-conscious choices most of the time without denying yourself the occasional treat and you’ll be on the path to a healthy diet.
For more indispensable advice on diets for women's health, visit the Mooode blog.