A healthy diet eaten throughout your life will help in preventing malnutrition as well as disease.
Heart disease is one of the leading cause of death in women. Fortunately, there is a way you can prevent such a condition by enjoying a variety of nutritious foods such as vegetables, fruits, fat-free dairy, healthy fats, and protein.
At the same time, you are lowering your cholesterol level, aiding weight loss, maintaining healthy skin, and hair.
You have to feed your body with proper nutrition to stay healthy. Here are some healthy foods you should eat most often
1. Nuts (Almonds, Walnuts, Brazil nuts, etc.)
Nuts are rich in protein, fiber, and Omega-3 fatty acids can help lower your “bad” cholesterol levels in your blood.
The omega-3 fatty acids in nuts will lower your risk of heart disease, arthritis, and some types of cancer.
At the same time, an excellent source of magnesium, which has been proved to improve sleep quality and protects brain health.
Believe me, if you are trying to eat healthier, broccoli should be your best friend.
Numerous studies recommended that increasing consumption of vegetable such as broccoli may lower the risk of cancer, obesity, diabetes, bone fracture, heart disease, and overall mortality.
Do you know that broccoli contains high Vitamin A, C, and E. All these Vitamin are essential for reducing wrinkles and also give you younger-looking skin.
Onions are low in calories still high in vitamins and minerals. They contain anti-inflammatory, antibacterial properties.
Onions are useful for women health because they contain high vitamin C, a nutrient that is required for improving your immune health, collagen production, iron absorption, and tissue repair.
They also have antioxidants compounds that help fight inflammation, lower triglycerides, and reduce the risk of high cholesterol levels — all of these are important for heart health.
4. Greek yogurt
Yogurt is a good source of calcium; you need calcium for a strong bone.
Greek Yogurt is very high in protein; you need protein for appetite and weight control.
Yogurt contains probiotics; which mean you need probiotics to boost your digestive health by reducing the symptoms of bloating, cramps, diarrhea, and constipation. Besides, probiotics can promote your immune wellness to prevent some illnesses.
5. Green tea
Green tea contains enormous amounts of essential nutrients. Green tea has less caffeine and contains amino acid L-theanine, which can work to improve your brain function.
Green tea has robust antioxidants that may protect you against cancer, lower your risk of acquiring infections, and improving your dental health.
6. Chilli peppers
Chilli pepper contains a substance called capsaicin, a natural thermogenic, which means it generates heat inside the body. Which can help stimulates metabolism, lower your appetite, and help you to lose weight.
They’re also packed with vitamins A, B, and E. Studies show that chili pepper act as an antioxidant that can protect your cells and helps fight inflammation. Including pain connected with arthritis or psoriasis.
Oatmeal can protect you from heart disease and provide other benefits.
Oatmeal is huge in fiber, beta-glucan, promotes good gut bacteria, support weight loss by making you feel fuller. You will need to eat two portions of regular Oatmeal every day to reap those benefits.
Also, Oatmeal contains folic acid required every day for those who are pregnant.
What more, According to research, Oatmeal can lower your risk of type 2 diabetes.
Cherries are a reliable source of vitamin C, protein, fiber, potassium, and other nutrients that your body needs to function correctly.
Moreover, cherries are huge contains antioxidants and anti-inflammatory compounds, that can prevent problems such as memory loss, heart disease, high cholesterol, or diabetes.
What’s more — eating cherries may help promote better sleep quality.
Beets are low in calories, stacked with vitamins and minerals and fat, which have many health benefits.
With the rate at which woman has high blood pressure — beets are what woman need.
Many types of research have shown that beets can lower blood pressure by 4–10 mmHg within a period of just a few hours due to the enormous concentration of nitrates in them.
This may result in a decreased risk of heart failure, stroke, and heart attacks.
10. Fatty fish (salmon, sardines, mackerel, tuna, trout, etc.)
Fatty fish is an endless source of protein and omega-3 fatty acids, which are beneficial for your heart.
The American Heart Association (AHA) say that you should eat fish at least twice a week. That’s because the omega-3 fatty acids in them can reduce your risk of heart disease and stroke.
This is one of the most helpful fruits for women because it gives a high dose of healthy fat and potassium, which is excellent for blood pressure.
Avocados also have vitamin B, E, and folic acid, which help you fight off illness and infection.
What’s more, avocados contain lutein, which can improve your eyesight, and folate, which is essential for cell improvement and during pregnancy.
Beans are nutritional food padded with protein, fiber, vitamins B, iron, potassium, and also low in fat. All these are good for your overall health.
Beans can help slow the uptake of sugar into your blood, hence reduce your blood sugar levels.
Studies showed beans might help decrease body weight and fat mass.
Eggs are an outstanding source of high-quality protein food. They also contain soluble fat, lecithin, vitamins A, D, E, and K.
Studies show that eat one egg a day may lessen your risk of heart disease and stroke. It may also help with weight loss.
Besides, during pregnancy or breastfeeding, eating egg daily can provide you with choline, which vital for healthy brain development.
One of the most beneficial fruits for women is apples.
Apples are a good source of vitamin C and fiber — low in fat and cholesterol.
The fiber in apples can slow digestion, so you feel fuller. This can keep you from overeating, therefore lose weight, help with diarrhea and constipation.
Study shows that antioxidants in apples can lower the risk of cancer, type 2 diabetes, Alzheimer’s disease, and heart disease.
Tomatoes are the most natural source of lycopene, an antioxidant that may protect you against heart disease and breast cancer.
Add tomatoes your diet can help in maintain healthy blood pressure, and reduce blood glucose in people with diabetes.
Besides, tomatoes have robust antioxidants that can protect your eyes against damage and also improve your skin, nails, hair, and connective tissue.
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