9 Healthiest Superfoods for Women

13 January, 2021 Sneha Wandhare

Women today are living a busier life than ever and tend to forget to focus on their health. However, it is very important to keep health as a priority. Amidst managing the house to carrying the responsibilities of a career, most women ignore their health and fall prey to many health problems and diseases.

Nutritional requirement of women is unique as their body has to go through various stages of menstruation, pregnancy, lactation, and menopause. Women need more iron, vitamin, and minerals than men. This nutritional need can be fulfilled by following a composed balanced diet - a diet containing a variety of foods rich in carbohydrates, fats, proteins, vitamins, and minerals in proper quantity and proportion. Superfoods are the foods that contain exceptionally good nutritional benefits. These foods give the body an extra boost of energy.

List of 9 Superfoods that are great for women’s health:

1. Pomegranate: Pomegranate is stuffed with polyphenols - powerful antioxidants that aid in the protection of body cells from inflammation, signs of aging, and even specific cancers. They are also great suppliers of potassium which improves muscle functions. Pomegranate juice helps to keep the heart healthy and its anti-inflammatory properties reduce swelling and pain of joints due to arthritis.

Health Benefits of Pomegranate

2. Berries: Any edible berry is rich in different levels of nutritional values and is a great superfood. Berries are loaded with vitamin C, folate, and phytonutrients. To name a few, blueberry, strawberries, blackberries or raspberries are low calorie, high in fiber, and full of antioxidants that helps in fighting against cancer-causing factors.

3. Broccoli: Broccoli contains a compound that prevents breast cancer. It is rich in vitamin C and A, and also incorporates high contents of fiber, potassium, and calcium. Broccoli is valuable in the prevention of heart attacks and strokes. It also aids in weight loss since it has a very low-calorie content.

4. Nuts: Nuts have a variety of nutrients. They contain essential vitamins, minerals, and healthy fats. Walnuts are a good source of omega-3 fats that help in protecting and strengthening bones. Pistachios contain magnesium, potassium, and vitamin B6. Eating different nuts is good for your bones, muscles, and also sharpens memory. Studies have shown that walnuts are effective in shrinking the growth of breast and prostate cancers.

5. Dark Leafy Greens: Researchers found that dark green leafy vegetables such as Brussels sprouts, spinach, broccoli are enriched with vitamins. The darker the color, the more nutrients it possess. Collard greens help to fight osteoporosis. According to the American Institute for Cancer Research, dark leafy green vegetables can decrease the risk of colorectal cancer and the antioxidants in them fight off the potential carcinogens.

6. Citrus fruits: Fruits such as grapefruit, oranges, lemons, and limes have low calories and high-water content. The presence of high content of fiber and vitamin C makes citrus fruits one of the best superfoods. Women body needs to consume about 25 grams of fiber per day and that can be acquired from the intake of citrus fruits. They also help to lower cholesterol and help to regulate glucose levels.

7. Dark Chocolate: The cocoa in dark chocolate has antioxidants that help in the prevention of heart diseases and cancer. It is enriched with magnesium, manganese, copper, zinc, and phosphorous which improves bone strength. According to a study, 1 or 2 ounces of dark chocolate (min 70% cocoa) a day can provide health benefits such as improving memory and boosting one’s mood. Dark chocolate is best preferred at the time of periods as it relieves stress by boosting the mood.

8. Sweet Potatoes: They are a type of root veggies packed with vitamin B5, riboflavin, niacin, and thiamin. A research study on sweet potatoes observed that due to the presence of anti-inflammatory, anti-oxidative, and anti-microbial properties, they help prevent diabetes, obesity, cancer, and many other health conditions. Sweet potatoes are a rich source of vitamin A. A deficiency of vitamin A can cause death risk for both pregnant and lactating women.

9. Low-fat yogurt: According to the National Osteoporosis Foundation, women tend to develop osteoporosis more than men. Once they reach menopause, the hormone estrogen that helps to protect bones starts decreasing rapidly. Regular consumption of low-fat Greek yogurt provides the required calcium for the bones. It also helps in reducing problems related to the digestive tract, vaginal infections, and stomach ulcers.

Conclusion:
Superfoods provide the required nutrition to a women’s body. A Superfood is the term given to the food that provides the maximum level of nutritional benefits and those rich in vitamins, minerals, and antioxidants. However, superfoods are meant to be a part of the diet, they alone can’t be treated as a diet. Combine these superfoods for a balanced diet for a healthy body.

 

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