If you want to lose weight and improve your health, you should take care to include nutritious superfoods and foods such as fruits, vegetables and whole grains in your diet.
Look, whatever you put in your body is actually a tool in your arsenal of disease-fighting, and choosing the best weapons is essential. So what exactly are the best dietary weapons of choice?
This is where these superfoods that can help you look and feel great right now and protect you from a variety of women’s health concerns, from breast cancer, heart disease, and brittle bones in the future!
- 7 Superfoods Every Woman Needs
- Fatty fish
- Strawberry and Blackberry
7 Super Foods Every Woman Needs
All of the following seven superfoods are tasty and powerful allies for your health and weight loss efforts for years to come. Read on to find out what they are and how often you should eat them. And for more ways to improve your health; 5 reasons to take magnesium for women’s health read our article.
Eat this! because: Prevents deaths due to weight gain, arthritis and heart disease.
Fatty fish such as mackerel and salmon have their high health-promoting superpowers. omega-3 Vitamin D owes its content. In fact, it is these nutrients that help fatty fish to lose weight. While vitamin D keeps hunger and cravings under control, omega-3s help you eat fewer calories throughout the day by slowing down the digestion rate, which increases the feeling of satiety and reduces appetite. Regular consumption of fatty fish can also reduce your chances of dying from heart disease by more than 33%! What’s more, strong fatty acids can keep inflammation at bay and, in turn, help reduce the risk of arthritis, a condition often associated with pain and stiffness.
How much do you need: Eat fatty fish at least twice a week to ensure a regular supply of preservative nutrients. A cooked serving is considered 100 grams.
Eat this! because: Promotes better sleep, lowers cholesterol levels and reduces the risk of cardiovascular disease.
Believe it or not, one in three women dies of heart disease every year. Protecting your most vital organ is as simple as adding some walnuts to your daily diet. A recent study found that eating 50 grams of walnuts per day can significantly improve blood flow to the heart and heart in just 8 weeks without causing weight gain. Health experts also say that strong nuts can lower cholesterol levels and promote a better night’s sleep, which can help you stay slimmer. Another recent study of more than 500 participants found that losing just 30 minutes of sleep increases the risk of obesity by 17%!
How much do you need: You can consume 50 grams a day. Enjoy it as a plain snack or add it to yogurt, oatmeal or salads.
Eat this! because these are: Lowers cholesterol, prevents diabetes and reduces the side effects of premenstrual tension syndrome.
You already know that beans are rich in fiber, legumes are the nutrient responsible for their cholesterol-lowering effects, but have you heard that it can reduce premenstrual tension symptoms such as water retention and mood swings? The mineral helps the body excrete water and can also increase the levels of serotonin, a hormone that stabilizes mood and keeps appetite in check. But that’s not all! Due to their low glycemic index, beans’ carbohydrates, for example, help keep blood sugar levels steady. It can help keep weight gain and diabetes at bay, and can also help diabetics maintain a healthy blood sugar level.
How much do you need: Three cups of beans a week is sufficient.
Eat this! because: Helps keep fit. It helps to lower cholesterol, lower the risk of heart disease and type 2 diabetes.
High cholesterol is a life-threatening condition that develops when fat accumulates in blood vessels. If left untreated, it can cause heart attack and stroke. Fortunately, it’s not too hard to fight. A healthy diet containing whole grains rich in soluble fiber, such as oatmeal, can help. Oatmeal can also protect you from heart disease. A study of over 68,000 women found that those who consumed the most fiber per day were 23% less likely to develop heart disease than those who consumed the least. Thanks to its essential fiber content in breakfast, it can reduce the chance of developing type 2 diabetes by 61%! The super star food also helps balance blood sugar, which prevents dietary hunger and dangerous drops in glucose. In other words, eating oatmeal can actually help you stay healthy and healthy.
How much do you need: 1 cup of oatmeal a day is sufficient for breakfast.
Drink this! because: Protects bones, fights fat, reduces the risk of cancer and heart disease.
We’ve all heard it before: Milk is good for the body. Calcium not only keeps bones healthy and strong, it also fights fat and weight gain. In addition to helping your body absorb calcium, vitamin D can reduce the risk of heart disease and prevent breast, colon and ovarian cancers.
How much do you need: Aim to drink one cup a day.
Strawberry and Blackberry
Eat this! because these are: It helps healthy pregnancies and prevents mental retardation, digestive disorders and colon cancer.
Berries are not only a colorful and tasty addition to your daily diet, but also a compact source of a host of health benefits. Thanks to the fruit’s high fiber content, eating strawberries can also prevent digestive disorders and colon cancer. The fruits are also rich in folic acid and vitamin C. Two essential nutrients for women during their fertile years.
How much do you need: Eat three to four servings of a variety of fruits plain or add to yogurt, oatmeal, salads and desserts each week. Bon Appetit.