Guide to eat right: Five healthy foods women should eat every day

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Diet-related health problems

Heart disease and stroke (both hemorrhagic or bleeding in the brain and ischemic or blocked blood vessel causing poor blood flow) are two of the main health problems for women. They will most likely die of heart disease. Symptoms of a heart attack include chest pain, shortness of breath, and weakness in the arms. In addition, each year 55,000 more incidences of career It is observed in women than in men.

The third common health problem is diabetes; increases the risk of heart disease in women. Diabetes-related complications, such as blindness, kidney disease, and depression, are also more common in women. They experience gestational diabetes or elevated blood glucose levels during pregnancy. According to the International Diabetes Federation1 in 6 pregnancies is affected by diabetes.

Number one Cancer among Indian women, according to several national reports Cancer registries, is breast cancer, with an age-adjusted mortality rate of 12.7 per 100,000 women and an age-adjusted incidence rate of 25.8 per 100,000 women. It is important to do regular breast self-exams to identify any changes that should be shared with your provider. Then, you should have an annual mammogram starting at age 40.

The last, but not the least, health problem for women is osteoporosis, a disease that causes the bones to weaken, making them susceptible to fractures. Postmenopausal women are at increased risk of fractures associated with osteoporosis.

Five healthy foods to add to your daily diet

There are many nutritious foods available, but only those that are plentiful, readily available and affordable should be included in a woman’s daily diet.

1. Broccoli and other cruciferous vegetables: Crunchy cruciferous vegetables are great additions to salads, curries, soups, and stir-fries. Cruciferous vegetables like broccoli, cauliflower, cabbage, etc. are nutritionally dense and possess anti-cancer properties. in laboratory studiessulforaphane, a chemical derived from broccoli and other vegetables of this family, demonstrated the self-destruction of leukemia and melanoma cells. Plus, one cup of broccoli provides 135 percent of your daily vitamin C needs. You shouldn’t overcook broccoli to prevent it from losing its vitamin C content.

2. Root Vegetables: Phytonutrient-rich root vegetables like beets, carrots, radishes, and sweet potatoes should be included in your diet. the carotenoid content of these vegetables helps boost the immune system, skin health, and eye health, as it is a natural antioxidant pigment. Tubers provide other essential nutrients such as potassium, folate, B vitamins, vitamin C, fiber, and are vital for overall good health. TO 2004 revision found that people with diabetes who consumed 4 grams of white sweet potato extract every day for 12 weeks were associated with better blood sugar control.

3. Turmeric: Indians, and people living in Asia, use turmeric in abundance. He is known for his curcumin content, a powerful anti-inflammatory and antioxidant compound. Chronic inflammation is a difficult condition to treat. Studies have found that a low level of inflammation is associated with a lower risk of many health conditions, including heart disease, cancer, Alzheimer’s disease, etc. Curcumin helps reduce the risk of inflammation, oxidative stress and chronic diseases. To improve the availability of curcumin, combine it with black pepper.

4. Greek yogurt and other dairy: Include greek yogurt and other dairy products that provide calcium, phosphorus and magnesium, essential for maintaining strong bones. Healthy live bacterial cultures, vitamin B12, riboflavin, and more can be found in green yogurt. The amount of protein in yogurt is impressive: 12 grams per 200 grams. Yogurt is packed with protein, probiotics, and other essential nutrients that can boost immunity, maintain digestion run smoothly and prevent osteoporosis. If Greek yogurt is not available at your local store, you can use curd or kefir as a substitute.

5. Soybeans and soy foods: Soy and soy foods are a must as they are rich in phytoestrogens, a plant compound that mimics the function of the female hormone estrogen. Soybean It is rich in essential amino acids, polyphenols, antioxidants, calcium and iron. Soy foods can prevent several health problems, including heart disease, stroke, coronary heart disease (CHD), some cancers, and better bone health. Women who eat diets rich in soy may benefit from better fertility, according to some research. TO 2015 study of 315 women found that those with a high intake of soy isoflavones were 1.3 to 1.8 times more likely to conceive in the next cycle of fertility treatment than those with a low intake of soy isoflavones.

Additionally, women who are lactose intolerant can easily rely on soy-based foods for optimal nutrition. calcium.

A nutritious menu for women throughout the day

* Breakfast – greek yogurt + fruits + a teaspoon of mixed seeds
* Lunch: brown rice + vegan/vegetarian/non-vegetarian protein (pulses, beans, tofu, paneer, fish, shellfish, lean meat) + broccoli and green bean curry + buttermilk
* Snacks – Mix of roasted chana and peanuts + green tea
* Dinner: multigrain chapati + thick dal + protein

Remember that a healthy balance diet will produce the best health benefits, not just one food or food group. As women go through physiological changes, they must be very careful about how they nourish their bodies.

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