Tuesday, April 16, 2013


Women are not only physically, psychologically and mentally different from men, but their nutritional requirements are also different. A woman’s nutritional needs are different from a man’s nutritional needs. They require foods with different nutritional value to stay energized and focused. While eating healthy is the aim, there are certain foods that are more important for women.

Here are few nutritional foods women needed to eat.

Whole grains
Digestive problems are very common in women. Whole grains are high on fiber and hence help the digestive process. They are also known to cut off the risk of heart disease, diabetes and cancer. Oatmeal, whole wheat bread, brown rice etc. are some of the best sources.

Green leafy vegetables
Green leafy vegetables are natural wonder in themselves. They are packed with minerals, vitamins, iron and lot of fiber.  Green leafy vegetables are spinach, cabbage, lettuce, kale etc.

The colourful berries like strawberries, raspberries, blueberries, blackberries are known to have powerful anti-cancer agents. They play a key part in repairing cells and may fight many diseases including breast cancer and colon cancer.

Walnuts reduce the cholesterol level. They are full of monounsaturated fats. Besides, they have polyunsaturated fats which reduce the risk of heart disease.

Lycopene in tomatoes helps in keeping your skin looking young. Along with that, studies suggest that it also helps in preventing breast cancer. In addition, tomatoes help in preventing heart diseases.

Turmeric has curcumin, a poly-phenol  which has medicinal values. Research suggests it is useful in treating conditions like inflammation, arthritis, digestive problems all of which are very common in women.

Foods containing folate
Pregnant women should include foods containing folate in their diet. It is known to prevent major birth defects. It is also important to keep the heart healthy. Folic acid or folate is usually found in spinach, oranges, kale etc.

Calcium rich foods
Osteoporosis is common in women. It is essentially because women do not take sufficient amount of calcium and end up having weak bones. Calcium also helps in preventing colon cancer. Yogurt  milk, cheese, egg etc. are great sources of calcium.

Flax seeds
Flax seeds are a good source of omega-3 fatty acids. They help in reducing the risk of breast cancer and other heart diseases. The anti-inflammatory properties help in preventing arthritis.

Iron rich vegetable
Women generally lack of iron. Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure.Sun-Dried Tomatoes,Dried Apricots, Fresh Parsley, Spinach etc. are great sources of iron.

Non-vegetarian can also take Salmon.Salmon is rich in iron. Salmon also is rich in omega-3 fatty acids which improves the mood and controls the mood swings.

So ladies, these are the list of food you need to eat. It’s time for healthy shopping!

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