5 foods a woman must include in her diet to stay healthy
Here
is what you should include in your diet
When it comes to health, our diet
has a major role to play. To stay healthy and live a longer life, it is crucial
to be mindful about what you are putting in your mouth. Every individual needs
to eat foods rich in vitamins, minerals and nutrients. However, the dietary
requirement of men and women are not the same.
The
difference in dietary intake
Men and women both have different
metabolic rates, reproductive functions and body structures. Men have more
muscle mass and high metabolic rate as compared to women. Hence they need to consume
more calories. But women go through their menstrual cycles every month and even
deliver babies. So they need more vitamins and minerals. We have listed 5 food
items that a woman must include in her diet to stay fit.
Fatty
fish
Having fatty fish like Salmon or
Sardine, once or twice every week is a must for every woman. They are a rich
source of iron, which is a common nutrient deficiency in menstruating women.
Apart from this, it is packed with Omega-3 that protects us from numerous
health issues. Eating fatty fish reduces the risk of heart problems,
hypertension, depression and joint pain.
Milk
and yoghurt
Calcium deficiency is another one of
the major health concerns affecting women worldwide. Both milk and yoghurt are
an excellent source of calcium, which is necessary for your bone health.
Yoghurt is good for your gut health and proper digestion of food. They also
contain potassium and magnesium that are good for your blood pressure.
Flax seeds
Flaxseeds are a good source of
Omega-3 fatty acids, fibre, protein, magnesium, calcium, phosphorous other
nutrients and minerals. Regular consumption of the brown seeds may help to
regularise your period and provide relief from other menstruation-linked
discomforts. They can also reduce the level of triglycerides in the blood and
decrease the risk of a heart attack.
Dark
beans
Beans are a good source of protein
and fiber. They are packed with compounds which prevent breast cancer and other
heart diseases. They also play a key role in stabilising hormones in women.
Including beans in your diet can help to lower your bad cholesterol level and
reduce perimenopausal, or menopausal symptoms.
Tomatoes
Tomatoes contain Lycopene, a
carotenoid which gives the fruits its red colour. Research suggests that
lycopene may protect you from breast cancer and can be beneficial for overall
health. Tomatoes are also packed with antioxidants that fight cell damage and
reduce the risk of heart issues.
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