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10 essential aliments every woman should eat

Modern women are concerned with the safety,the nutrition, the daily diet or the ideal number of calories. And to have a healthy life here is a list of the essential foods that every woman should eat.

1. Broccoli: even though its taste is not the best, you must know that broccoli successfully combats osteoporosis and  prevents cancer because of the high doses of calcium, vitamin C or variety of polyphenolic antioxidants it contains. And it also has a very low number of calories.

Broccoli

Broccoli

2. Fish: it should not miss from your weekly diet, and it is recommended to consume at least 3 times a week. And that’s because fish is known to have high protein content as well as Omega-3 fatty acids, so you’ll certainly be protected from heart disease, maintaining at the same time a constant level of glucose but also a healthy nervous system. Moreover, white meat fish holds significant amounts of calcium, zinc, iron, magnesium or vitamin B, thus maintaining normal blood cholesterol and preventing the occurrence of atherosclerosis.

Fish

Fish

3. Whole grains: ideal for hearty and healthy breakfast. You can also opt for wholemeal bread or wheat germ, brown rice or seeds. What are the benefits of whole grains on your body? It helps to prevent diabetes, cardiovascular disease and various malignant tumors, especially cancer of the kidney or the breast and accelerates intestinal transit, contributing to weight loss and reduce blood sugar levels.

Whole grains

Whole grains

4. Citrus: these fruits are ideal for a nutritious breakfast, a delicious lunch or a light dinner. The high vitamin C as well as folic acid, prevent heart disease, protects against infections, lowers cholesterol, and while also having antioxidant effect. You can eat without any restrictions, just as they are and as juice.

Citrus

Citrus

5. Berries: nicknamed the “miracle fruit” they are essential is you want to have a healthy diet. They contain antioxidants that protect against aging skin and you will feel and you will look younger for many years. These fruit protect you from various cancers because they contain ellagic acid. Also, vitamin C and folic acid decreases the risk of being confronted with various urinary tract infections, while nutrients such as lutein guarantees you that you will have an excellent view for a long time. Enjoying the great taste of the sweetness of blueberries that protect you from bronchitis or cough.

 Berries

Berries

6. Nuts: they are rich in monounsaturated fats, which balances the cholesterol and polyunsaturated fats, specifically omega 3, which prevents circulatory system diseases, while maintaining a healthy nervous system.

Nuts

Nuts

7. Soy: it contains proteins that are critical for optimal functioning of the heart and nutrients that lower the blood cholesterol levels, ease menopausal symptoms, shows beneficial effects on thyroid, immune system and maintain bone density, preventing osteoporosis . You can eat tofu, soy butter or cereal.

 Soy

Soy

8. Beans: any kind of beans are ideal due to its low fat content. Rich in protein and fiber, beans protects against heart disease and breast cancer. They play an important role in stabilizing female hormones, so if you have any plan to become pregnant, your fertility may increase if you add beans to your diet. Also helps regulate cholesterol levels and are beneficial against PMS and menopausal symptoms.

Beans

Beans

9. Yogurt: good any time of the day, a cup of yogurt contains the calcium dose required that every woman needs, regardless of age. Due to the high bacteria “probiotics”, yogurt reduces the risk of breast cancer, helps regulate bowel problems and digestive disorders. If you suffer from gastric ulcer or various vaginal infections, the yogurt can be also a good remedy. We recommend, however, to avoid fruit yogurts because they contain too much sugar.

Yogurt

Yogurt

10. Carrots: they abound in beta carotene which your body converts into vitamin A, effective in fortification and skin repair, and in the fight against breast cancer and, not least, in keeping your eyes sharp for many years. The high content of carbohydrates and potassium will help you control your blood pressure and muscle contraction, is also very good for digestion, energy and fat melting.

Carrots

Carrots

 

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