10 Foods Every Woman Should Eat

1. Green, leafy vegetables

Stressed out and running on empty? You could be deficient in magnesium. If you constantly run on adrenaline, then
chances are your magnesium will be low, says Sutherland. Stressful situations cause our bodies to rapidly use magnesium
and a deficiency can lead to muscle tension, headaches and bad premenstrual tension. Think kale, spinach and bok choy to
ramp up your magnesium levels.
2. Avocado
Butter-like and deliciously creamy, avocado is a versatile food thats brimming in good monounsaturated fat that helps
support healthy hormones and your libido. Avocados also offer an incredible supply of vitamin E, vitamin B6 and fibre, all
essential nutrients for digestive and skin health, as well as cell protection, says Sutherland.

3. Beetroot
This sweet veggie is a great detox food. It contains rich levels of choline which helps reduce inflammation and folate
provides you with energy, says Sutherland. Not sure on the best way to enjoy them? Sutherland suggests grating them into
salads, using them in juices and roasting them for a delicious healthy side dish.
4. Red meat
Due to regular periods, women in general are commonly deficient in iron an important mineral that helps with transporting
oxygen to tissues throughout the body. Women tend to lose a lot more iron than men and need to top up their levels with
foods such as red meat, lentils and legumes just to stay in balance. Women also have a tendency to eat less red meat than
men, says Sutherland. Look for lean cuts of beef, lamb, pork or kangaroo.
5. Full fat cows milk
Think low-fat milk is better that full-fat? If youre lacking in vitamin D and calcium (which many women are), then full fat is a
good source to get both these nutrients. Vitamin D is fat soluble so it needs the fat in the milk to be absorbed by the body,
which youll be missing out on if you go for low-fat milk. And calcium is critical for bone mineral density and osteoporosis
prevention. Osteoporosis affects 50 per cent of women over the age of 60, says Sutherland.
6. Almonds
Its an unlikely source for calcium, but almonds contain more calcium than any other nut, which makes them ideal for
vegans, people with lactose intolerance or those who just dont like the taste of dairy. They also make the ultimate healthy
snack on the run, being high in protein which stabilises blood sugar levels. Get creative and use them in pesto, muffins and
your own homemade muesli.
7. Pumpkin
To breathe easier and to help keep your lungs healthy, you cant beat the humble pumpkin. Pumpkin is rich in beta-
carotene, which our body converts into usable vitamin A, which helps boost respiratory health. Bonus: vitamin A also plumps
up the skin for a youthful glow.
8. Ocean trout
Love salmon? Then youll love ocean trout. It may be milder in flavour but delivers just as much heart-healthy benefits as
salmon because of its high omega 3 fats, EPA and DHA. Women who eat a higher amount of EPA and DHA are less
susceptible to depression and researches have suggested that omega-3s are useful in the prevention of many chronic
diseases such as cardiovascular and neurological disorders, says Sutherland.
9. Fennel
If youre not too familiar with fennel, it may be because its licorice taste is not for everyone. But this celery-like plant is rich in
vitamin C, dietary fibre and potassium as well as being a great addition to soups and salads. Fennel contains the essential
oil anethole, which will reduce any embarrassing digestive complaints as well as soothe a bloated tummy, says Sutherland.
10. Cabbage
Often overlooked as a superfood, cabbage contains contains the most beneficial nutrients in regards to detoxification and
estrogen metabolism out of all the cruciferous vegetables. Too much of the wrong type of estrogen can lead to heavy
periods, fibroids, bad PMT, fluid retention and irritability, says Sutherland.
Sep 4, 2013