Monday, 4 November 2013

Essential Nutrition For Women To Maintain Good Health

Eating healthy food is essential for both the men and women. Both have different dietary requirements. Here are some foods that every women must include in their diet.

essential nutrition for women

  • Flax seeds
    To have a good health, eat flax seeds regularly. They are a good source of omega-3 fatty acids and are known to reduce the risk of heart disease,breast cancer, stroke and diabetics. They also have an anti-inflammatory properties that prevents arthritis.
  • Salmon
    Salmon is rich in iron, which is usually lacking in women, but it is also full of omega-3 fatty acids, known to improve your mood. Omega-3 helps in treating depression and prevents mood swings. When eaten 2-3 times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia, high blood pressure. Also helps in reducing inflammation, keeping the blood from clotting excessively and relaxing and dilating the arteries.
  • Cranberries                                                                      
    Eating cranberries reduces the risk of breast cancer and heart disease. Also, they have the ability to prevent and cure urinary tract infections. It  is very good for women to have a glass of cranberry juice every other day. Polyphenols found in cranberries may prevent dental cavities and gum disease by stopping bacteria that produce this damage from settling in the mouth.
  • Spinach                                                                            
    While this might not be a much-loved food, spinach is packed with a host of vitamins, minerals and high amounts of magnesium. Due to presence of magnesium, it helps in reducing the physical symptoms of PMS like swelling, breast tenderness, bloating and weight gain. The mineral iron present in spinach is particularly important for menstruation cycle of women and growing children and adolescents.
  • Walnuts
    Experts say that walnuts have omega-3 fatty acids, antioxidants and phytosterol, which all are important in reducing the risk of breast cancer. The high omega-3 content also helps in bone health,arthritis and depression. Walnuts also comprise nutrients like calcium, magnesium and folic acid.
  • Oats
    Oats are bursting with health-boosting nutrients, great for female health. They keep your heart healthy, great for digestion, keep blood pressure levels in check and also contains vitamin B6, which helps to prevent PMS and mood swings. Another component named folic acid, which prevents birth defects in babies and is essential for women during and after pregnancy. It also provides high levels of fiber, low levels of fat and high levels of protein.
  • Milk
    Calcium deficiency is one of the major health concerns that affects women worldwide. Good for healthy bones and teeth. Milk is an absolute must for women at any age. A great source of calcium, milk, when combined with vitamin D, is one of the best ways to keep osteoporosis at bay. Milk is also helpful in preventing symptoms of the dreaded PMS.
  • Tomatoes
    A carotenoid that is essential for good health is lycopene, which is a pigment found in tomatoes. And several studies have said that lycopene can help to prevent breast cancer. Apart from this, there is also evidence that suggests that it reduces the risk of heart disease. Also makes skin less sensitive to UV light damage, a leading cause of fine lines and wrinkles. Tomatoes are a natural cancer fighter. Lycopene can reduce the risk of several cancers, including prostate, cervical, mouth, pharynx, throat, stomach, prostate and ovarian cancer. 

                                                             **Stay Healthy**
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