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Best Foods For Women To Eat Everyday

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Although healthy foods provide nutritional benefits


to people of all ages, ethnicity and genders, certain types of
food may be particularly beneficial for women.
Science has revealed that certain foods may help
prevent the diseases and symptoms women are prone to
such as heart disease, osteoporosis, breast cancer and hot
flashes.

1. Broccoli

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Broccoli is practically unrivaled among all foods


when it comes to protecting against cancer. Its powerful
phytonutrients not only help neutralize carcinogens, but they
also stimulate detoxifying enzymes that help the
body rid itself of cancer-causing and other harmful
toxins. Indole-3-carbinol, another compound found in
broccoli, is particularly healthy for women; it’s
been shown to reduce the risk of breast and cervical cancers and
helps suppress the spread of existing cancer. This green
vegetable also happens to be one of the richest food
sources of the flavonoid kaempferol, which has shown
protective benefits against ovarian cancer.

What’s more, broccoli is a superior source of


folate, a B vitamin that’s needed for making and
protecting DNA, producing new blood, forming new
cells, and synthesizing protein.

Folate is one of the most essential nutrients for


pregnant women. It supports proper development of the fetal
nervous system and protects against neural tube
(birth) defects. Second, research shows that women
are twice as likely as men to experience depression,
and numerous studies have linked folate deficiency with
depression. The good news: There’s also evidence showing
that boosting folate levels can increase serotonin
levels and improve symptoms of depression.

An added bonus: As a natural diuretic, broccoli


helps reduce bloating and water retention associated
with premenstrual syndrome.
2. Onions

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Onions have many healing and health-promoting


properties: They’re anti-inflammatory, antibacterial, and
a natural blood thinner. Rich in chromium, vitamin
C, and dietary fiber, onions are also a good source
of manganese, vitamin B6, tryptophan, folate, and
potassium.

This bulbous vegetable is used to combat cancer,


arthritis, and osteoporosis, and it helps fight
infections, colds, fevers, and asthma. Onions also help prevent
constipation, increase blood circulation, improve
gastrointestinal health, promote heart health, and
are thought to help lower blood pressure and
triglycerides.

They’re particularly good for women, who are


four times as likely as men to develop
osteoporosis—and who are at even higher risk for
osteoporosis during and after menopause. Onions help
prevent bone loss by destroying osteoclasts, a type
of bone cell that’s responsible for the
breakdown of bones. In effect, onions work like bisphosphonates,
a type of medication that’s commonly
prescribed to treat or prevent bone disease. But
unlike those potent drugs, onions bust up
osteoclasts without dangerous side effects. And, like broccoli,
onions are a potent cancer-fighting food; high onion consumption
has been linked to a whopping 25 percent reduced
risk of breast cancer and a 73 percent reduced risk
of ovarian cancer

3. Leafy Greens

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Leafy greens such as kale, spinach, watercress,


cabbage, turnip greens, collard greens, and arugula
share similar nutrient profiles, featuring impressive scores of
vitamins K, A, and C; calcium; potassium; beta-carotene;
manganese; folate; magnesium; iron; and dietary
fiber.
Well-known research tracking 66,940 women enrolled
in the Nurses’ Health Study found a 40
percent decrease in the incidence of ovarian cancer in
women with the highest dietary kaempferol intake as compared to
women with the lowest intake. Along with broccoli, kale is one of
the best sources of kaempferol—which has been associated
with a reduced risk of heart disease. Kaemperfol is
also found in tea as well as in Brussels sprouts and
other greens.

Spinach is extremely high in iron, which protects


the immune system and helps the body produce energy.
It’s especially important for menstruating
and pregnant women, who require higher levels of this nutrient.
However, iron deficiency is one of the most common nutrient
deficiencies for all women. Iron deficiency causes anemia and low
energy due to decreased oxygen being delivered to the cells. You
can find iron in most leafy greens; other good
sources include chard, mustard greens, and romaine
lettuce.

Dark leafy greens like Swiss chard, spinach, kelp,


and turnip greens are also excellent sources of
magnesium, which plays a significant role in many key
biological processes. This miracle mineral has been credited with
a slew of health benefits, including lowering blood
pressure, strengthening the immune system,
strengthening bones, aiding in sleep, relaxing
muscles, and relieving stress and anxiety.

Magnesium has been shown to reduce the severity and


recurrence of migraine headaches. And a study of 60 women with
urinary urge incontinence found that magnesium supplementation
improved the symptoms of overactive bladder in nearly half of
participants. Magnesium also aids in calcium absorption, playing
a significant role in preventing osteoporosis;
several studies on humans have shown that magnesium
helps maintain bone mineral density.

Depression has been linked to low levels of calcium


and magnesium, so it shouldn’t come as a surprise that a
study comparing the bone mass of depressed
premenopausal women to their nondepressed peers
found that the depressed women had reduced bone mass
and the most thinning in their hip bones, putting them at
higher risk of fractures.

4. Beans

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No matter what type of bean you choose, each tiny
package is bursting with a rich array of nutrients.
Beans are an incredibly rich source of folate,
fiber, tryptophan, protein, iron, magnesium, and
potassium, and they’ve been linked to a reduced risk of
type 2 diabetes, high blood pressure, and breast
cancer.

Hands-down one of the best food sources of fiber you


can find, one cup of cooked pinto beans contains
nearly 15 grams of fiber (along with a score of
other essential nutrients)-but you’ll find plentiful fiber
in all bean varieties. Fiber is a wonder nutrient that fills you
up, regulates digestion, lowers LDL
(“bad”) cholesterol, helps control
weight, and has a preventive effect on diabetes and heart
disease.

Potassium is vital to the health of every type of


cell in our bodies, and you can find good amounts of this mineral
in lima, pinto, and kidney beans. Potassium plays an
essential part in bone strength, muscle function,
and nerve function. Numerous studies have shown a
positive link between dietary potassium intake and bone
mineral density in pre-, peri- and postmenopausal women,
suggesting an important role in preventing
osteoporosis in all women.

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In addition, the Nurses’ Health Study, which


recorded data from 91,731 female participants over a 12-year
period, found that women with the highest dietary
potassium intake were only 65 percent as likely to
develop symptomatic kidney stones as compared to
their peers with the lowest dietary potassium
intake.

Beans and other foods high in tryptophan can help


regulate appetite, improve sleep patterns, and boost your
mood.

Like other beans, soybeans are an excellent source of


dietary fiber. And just one cup of cooked soybeans also provides
a whopping 29 grams of protein. Furthermore, studies
have linked the isoflavones found in soybeans with
improved bone density in postmenopausal women who
previously had low bone mass; researchers believe
these compounds may play a significant role in preventing
bone fractures. Soy isoflavones have also been credited with
easing menopausal hot flashes.
5. Wild Salmon

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Wild salmon is rich in omega-3 fatty acids, vitamin


D, and iron, and it’s a high-quality source of protein. A
word of caution: Independent studies comparing the nutritional
content of wild and farmed salmon showed the farmed variety had
drastically reduced levels of protein and healthy omega-3 fats.
Farmed salmon were also found to have significant levels of
carcinogenic substances and other toxins, as well as higher
levels of inflammatory omega-6 fats. If
you’re eating for health, opt for the wild
variety.

Salmon is one of the few food sources naturally rich


in vitamin D, which is needed to absorb calcium,
maintain proper levels of calcium in the blood, and promote
normal bone growth. Due to these qualities, vitamin
D is regarded as an important nutrient in helping
prevent osteoporosis. Sockeye salmon scores the
highest in vitamin D; a four-ounce serving of sockeye
provides 739 IU of vitamin D-compared to Chinook salmon, which
provides 411 IU for the same size serving.

Vitamin D’s benefits extend beyond good


bones, however. Medical and health experts now
recognize this nutrient as playing an essential role in
overall health. Unfortunately, vitamin D deficiency is a
widespread problem that has been linked to
depression and multiple sclerosis, two conditions
that women are at a higher risk for than men.
Researchers have additionally linked low levels of vitamin D with
obesity and an increased risk of type 2 diabetes.

Our bodies don’t produce essential fatty


acids, so we must get them from our diet. Wild
salmon is exceptionally rich in heart-healthy omega-3
essential fatty acids, which guard against inflammation, reduce
the risk of strokes, lower blood lipids, boost HDL
(“good”) cholesterol, decrease blood
pressure, and help prevent heart disease. Omega-3s
might be fats, but-in moderation-they’re actually pretty
figure-friendly: Not only do they slow digestion, which means you
feel satiated for longer, but they may also help get rid of belly
fat. Several studies link consumption of omega-3s with reduced
abdominal fat. Other benefits of omega-3s include a reduced risk
of breast cancer and improved brain function. Some
research suggests that omega-3s may be helpful in
treating depression, although further research is
needed in this area.
6. Walnuts

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A 2008 study performed by the American Institute for


Cancer Research found that eating two serving of
walnuts each day is directly linked to the prevention of breast
cancer, along with the reduced growth of tumors in the breast.
Since women are at risk for breast cancer, adding
walnuts to their diet is an important step to take
toward prevention.

7. Cranberry Juice

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According to Cooking Light’s Callahan,


cranberry juice helps prevent and treat urinary tract infections
in women. Callahan reveals that cranberry juice
contains certain antioxidants known as
proanthocyanins which keep the infection-causing
bacteria from sticking to the bladder walls where it
can breed infection.

8. Milk and Lowfat Yogurt

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According to Nursingdegree. net, lowfat yogurt


is one of the top 100 foods that women should be eating, along
with milk and other calcium-rich foods. Foods high
in calcium are important for women since they
fortify and strengthen the bones, which decreases
and may even prevent osteoporosis later in life.