Broccoli
Broccoli is essential to a woman’s health. It is a rich source of calcium and contains other important nutrients like potassium and vitamin B. Broccoli has strong anti cancerous properties. The indole-3-carbinol efficiently breaks downs estrogen; as a result prevents the development of certain breast tumors.
Other alternatives: Cabbage and Radish
Avocados
Research shows that avocado balances hormones, sheds unwanted birth weight and prevents cervical cancers. One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. Researchers found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attack.
Other alternatives: Kale and Beans
Flax Seeds
Flax seeds and flax seed oil are excellent sources of Omega-3 fatty acids which can help protect the heart. This is extremely important as heart disease is the leading cause of premature deaths among women. Flax also contains substances called Lignans, are an excellent source of fiber. Flax seeds help in regulating menstruation, balancing progesterone levels, easing depression and PMS, reducing all symptoms of menopause and strengthening the bones. So toss them into your salad, or have them roasted, or grind them and add to your bowl of cereal.
Other alternatives: Apricot and Strawberry
Fish
Try salmon. This fish is a great source of Omega-3 fatty acids. Salmon is also high in protein and low in cholesterol; it contains vitamin B, calcium, zinc, iron and magnesium. Research reveals that the two components of fish Omega-3-fattyacids and uridine help to relieve you from depression as powerful as antidepressant drugs.
Other alternatives: Walnuts and Beet sugars
Calf Liver
The body’ iron requirements have to be met at all cost, especially since women lose iron during menstruation. Instead of taking iron supplements women should try and get as much they can from their foods, since it is easier to absorb. According to the RDA post-menopausal women need 10mg/day and pre-menopausal women need 15mg/day.
Other alternatives: Soy Tofu, Lentils, Dried peaches, and Beef
Milk
Though the Recommended Daily Allowance of calcium is about 1000 mg to 1200 mg, experts claim that women should get almost twice this amount. Women are four times more likely than men to develop osteoporosis. Particularly women over the age of 50 have the greatest risk of developing osteoporosis. Women’s lighter, thinner bones are at high risk for osteoporosis. Have milk; it offers protection against osteoporosis to women.
Other alternatives: Other Dairy products, Sea foods like Sardine
Soy Protein
Women can significantly lower their bad cholesterol (LDL) and raise their good cholesterol (HDL) by eating plenty of phytoestrogen rich soy beans. The isoflavones in soy effectively lowers LDL. There are a lot of ways to include soy in your diet, roasted soy nuts, soy chunks cooked with other veggies, soy added to your flour to make snacks. Tofu is a great source of soy protein.
Other alternatives: Oat bran, Yogurt
Water
Drinking plenty of water helps in maintaining the overall health of the body. Water is one of the best tools in weight loss too; since it helps your body by metabolizing fat.
So add all these foods in your diet and stay healthy!
