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As a woman, you often don't get time to eat right. Finishing yesterday's leftovers, eating what the family wants to eat isn't very uncommon for you. You need to realize you need to make the time and effort to eat healthy. It isn't difficult actually. Just include these foods in your diet and see the difference yourself!
Nuts: A handful of nuts can make you feel full and give you an instant boost of energy. They are nutrient-dense, loaded with protein, good quality fats, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and Vitamin A. Walnuts and almonds are amongst the healthiest, both known to lower cholesterol, prevent heart disease and fight cancer.
Apples: A rich source of Vitamin C and insoluble fibre, apples do a great deal of good to your skin and gut health. Eating it with its skin on can help one reap its benefits the most. They are also rich in soluble fibre called pectin that helps control cholesterol and lower blood cholesterol levels.
Banana: They are rich in calories as compared to other healthy fruits. However, they make up for it by being high in potassium and Vitamin B6. They are also in a way responsible for better skin and hair health when consumed regularly. Apart from this, they also help aid digestion and relieve symptoms of constipation and piles.
Papaya: Did you know that papaya has twice the quantity of vitamin C as that of oranges? Having one serving of papaya a day can help reduce incidence of gallbladder stones, which is more common in women than men.
Tomatoes: Woman, gorge on these! Because the lycopene present in tomatoes reduces risk of cancer, macular degeneration and heart diseases. What more? It also has fat soluble properties and can aid in the process of weight loss.
Green leafy vegetables: Leafy vegetables are a woman’s best friend, which she hardly recognises. From puberty, pregnancy to menopause, they help a lot in regularising the hormonal imbalances and increase antioxidant content. They are also rich in iron, calcium, folate along with Vitamins B, C, E and K. Folate is especially important during pregnancy and helps prevent neural tube defects in the foetus.
Tofu: Though the effectiveness of soy for women is a little controversial, some studies have shown that foods high in soy protein can lower cholesterol, minimize menopausal hot flashes and strengthen bones. This is because isoflavones, in soybeans, have a structure similar to estrogen, that help correct many women-related issues.
Beans and pulses: They are high in protein and fibre and low in fat. They also contain fair amount of carbohydrates, iron and calcium that boost overall well-being of women. The starch present in various types of beans and fibre present in the pulses help lower blood sugar levels and blood pressure, respectively. Studies published in the International Journal of Cancer say that beans in general and lentils in particular may have some protective effects against breast cancer.
Whole grains: They are a rich source of carbohydrates and fibre. Whole grains such as brown rice, jowar, bajra, oats, etc. should form the central part of a woman’s daily diet. They act as the main source of energy, prevent constipation and also help hormones stay in place.
Flaxseeds: They are rich in estrogen like compounds called lignans, which act as a potential weapon against breast cancer. Add them sparingly to your flour to reap its benefits easily. Alternatively, you can also add one spoonful of powdered flaxseeds to a glassfull of milk or smoothie and avail benefits of these healthy seeds.
Eggs: Apart from being a rich source of protein they are also packed with iron, zinc and phosphorus—minerals that are vital for the body. Women need plenty of iron due to menstruation, zinc keeps immune system healthy and helps turn food into energy. Phosphorus is important for healthy bones and teeth.
Fish: If you love eating fish, here are more reasons for you to continue its consumption. Being rich in omega-3 fatty acids, they help boost eye health and reduce chances of macular degeneration. They also help in bone development, lower cholesterol levels and prevent heart diseases.
Yoghurt: Do your gut a favour, have one serving of yogurt every day to flourish your gut with good bacteria that would in turn promote digestion, prevent bloating and treat irritable bowel syndrome. It will help treat ulcerative colitis too. It is also an excellent source of source of protein, calcium, potassium, zinc, vitamins B6 and B12; all the necessary nutrients for a woman’s well-being.
Water: Not drinking enough of this could jeopardize your weight loss plans. This is because the brain receives the same kind of signals whether you are hungry or thirsty. So, you just might end up eating instead of just drinking water. So, drink up to your heart's content.