Men are from Mars and women are from Venus, right? Well, maybe not quite, but when it comes to nutrition there are certain foods that help women to optimise their health. So, here are the top superfoods for women!
Foods such as whole-grains keep our delicate digestive system healthy and “unclogged”, so we need to make sure we get enough fibre in our daily diet. Aim for daily portions of brown rice, bran, barley, quinoa, whole-grain breads and fresh fruit and vegetables.
For women, folates (folic acid) are incredibly important, not only during pregnancy to help ensure healthy foetal development, but also for women who are trying to conceive. Marmite, sunflower seeds, asparagus and leafy green vegetables are all rich in folic acid.
Berries may help promote cell repair and protect against specific cancers such as breast cancer and gastrointestinal cancer, and this is all due to their high antioxidant content. Berries have a high concentration of vitamin C and more of that all-important nutrient – folic acid. The antioxidant content in berries also helps protect your heart and delay the aging process. Cranberries in particular have been shown to help reduce the risk of urinary tract infections in women.
It’s not just citrus fruit that’s rich in vitamin C but also kiwi fruit, strawberries, red and green peppers, broccoli, spinach, tomatoes and parsley. Vitamin C is a “super” nutrient, immune booster and powerful antioxidant. Women should aim to for around 1000-2000 mg of food-form vitamin C a day, either from whole foods or supplements.
Nuts are packed with vitamins and nutrients such as protein, calcium, zinc, selenium, folic acid and vitamins A and E. They also contain important omega fatty acids. However, they can pack a lot of calories, so limit it to one small handful a day. The best nuts to go for are raw, unsalted almonds, walnuts and Brazil nuts.
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