Good nutrition has a huge influence on our health, and there are many ways to eat healthy. It’s important to learn which options are best for you so that healthy eating becomes a lifestyle. Here are the top 10 healthiest foods for women.
Top 10 Healthy Foods for Women
1. Whole Grain Oats:
100% whole grain goodness with no added sugar or sodium. They are a good source of beta-glucan, a soluble dietary fiber that may help lower LDL cholesterol, regulate blood sugar levels, and help control appetite. Oats are also prebiotics. Prebiotics are foods (generally high in fiber) that act as food for the “good” bacteria in our gut. The gut is often called our “second brain” because studies suggest it influences our mood and behavior. A healthy gut microbiome can affect our appetite and weight, and has a profound effect on our immune system.
2. Berries: Blueberries,
strawberries, raspberries, and blackberries, whether fresh or frozen, are rich in flavonoids, plant compounds that may help reduce your risk of dementia. เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย They’re also rich in anthocyanins, a type of antioxidant that can reduce inflammation throughout the body, especially in the brain.
3. Dried prunes
are rich in antioxidants and are a good source of soluble fiber, which helps promote regular bowel movements. They also contain sorbitol, a sugar alcohol that acts as a natural laxative. Despite its sweet taste, it does not cause a significant increase in blood sugar and insulin levels after eating, and can be used to naturally sweeten foods without “adding sugar.” It may help maintain bone mass and reduce the risk of fractures in postmenopausal women.
4. Dark green leafy vegetables,
such as spinach, kale, Swiss chard, and collards, are rich in vitamin K, which can help protect your bones from osteoporosis and help prevent inflammatory diseases. They are also high in antioxidants and may be one of the best foods to prevent cancer, as well as reduce the risk of heart disease. They are great for adding “bulk” to your meals without much in the way of calories or carbohydrates, and can help you feel full and satisfied, as well as maintain a healthy weight.
5. Walnuts and other nuts.
Walnuts are an excellent source of healthy fats and are particularly high in plant-based omega-3 fatty acids, which are important for brain health. Nuts also contain dietary fiber and other prebiotic compounds that support the growth of healthy gut bacteria. While all nuts are “heart-healthy,” they are not “weight-friendly,” and I believe portion control is important.
6. Beans/Legumes :
Lentils, chickpeas, and kidney beans. Beans are a good source of fiber, which is important for gut health and overall health. Most women don’t get the recommended 25 grams per day. A half-cup of cooked lentils provides 7 grams of fiber, 9 grams of plant-based protein, and is a good source of B vitamins, iron, magnesium, potassium, and zinc.
7. Fatty fish, such as salmon, mackerel, sardines and tuna.
As women age, their estrogen levels decrease, which may put them at higher risk for heart disease. Fish high in omega-3 fatty acids can help fight inflammation and may help protect against heart disease and slow down brain degeneration.
8. No-sugar Greek yogurt
is an excellent source of protein and a good source of calcium, magnesium, and phosphorus, minerals that are essential for bone health. It is also one of the most familiar sources of probiotics. Probiotics are foods or supplements that contain live microorganisms that are intended to balance or improve the “good” bacteria (normal microflora) in the body. Yogurt that contains live bacteria can help support the good bacteria that already live in your digestive system.
9. Soybeans
tofu, tempeh, edamame, dry roasted soybeans, soy milk (unsweetened). Soybeans are one of the best sources of plant-based protein. They are versatile, low on the glycemic index, and rich in fiber, antioxidants, and phytochemicals. Evidence-based studies have not linked soy consumption to an increased risk of any cancer. Consistent findings from several population studies have also shown no increased risk for breast cancer survivors who consume soy foods. Whether or not people with hypothyroidism should avoid soy is a topic of debate! As with any food that may interfere with thyroid medication, it is best to wait four hours before consuming any products containing soy. Dry roasted edamame is one of my favorite snacks. With twice the protein and fiber of nuts, it is a good source of unsaturated fats, and its crunchy texture makes it both filling and satisfying.
10. Avocados
are a good source of monounsaturated fats, which can help you increase your absorption of fat-soluble vitamins and help control your blood sugar levels and appetite. The fats in avocados can help reduce inflammation and nourish your skin, hair, and nails. Avocados are actually a fruit, high in fiber, and a good source of several vitamins and minerals, including folate, magnesium, and potassium, which are all beneficial for heart and brain health and fetal development. While they are a nutrient-dense superfood, they are also high in calories. A 1/3 serving of a medium fruit has 80 calories, 8 grams of total fat, and 3 grams of fiber.