Best Foods For Women To Eat Everyday
Although healthy foods provide nutritional benefits to people of all ages, ethnicity and genders, certain types of food may be particularly beneficial for women. Science has revealed that certain foods may help prevent the diseases and symptoms women are prone to such as heart disease, osteoporosis, breast cancer and hot flashes.
I have commented at Puddy Girl here before about Papya and then Lemons but...
is practically unrivaled among all foods when it comes to protecting against cancer.
The others cure it.
Its powerful phytonutrients not only help neutralize carcinogens, but they also stimulate detoxifying enzymes that help the body rid itself of cancer-causing and other harmful toxins. Indole-3-carbinol, another compound found in broccoli, is particularly healthy for women; it’s been shown to reduce the risk of breast and cervical cancers and helps suppress the spread of existing cancer. This green vegetable also happens to be one of the richest food sources of the flavonoid kaempferol, which has shown protective benefits against ovarian cancer. What’s more, broccoli is a superior source of folate, a B vitamin that’s needed for making and protecting DNA, producing new blood, forming new cells, and synthesizing protein. Folate is one of the most essential nutrients for pregnant women. It supports proper development of the fetal nervous system and protects against neural tube (birth) defects. Second, research shows that women are twice as likely as men to experience depression, and numerous studies have linked folate deficiency with depression. The good news: There’s also evidence showing that boosting folate levels can increase serotonin levels and improve symptoms of depression. An added bonus: As a natural diuretic, broccoli helps reduce bloating and water retention associated with premenstrual syndrome.
I have added this one before but there's more.
Onions have many healing and health-promoting properties: They’re anti-inflammatory, antibacterial, and a natural blood thinner. Rich in chromium, vitamin C, and dietary fiber, onions are also a good source of manganese, vitamin B6, tryptophan, folate, and potassium. This bulbous vegetable is used to combat cancer, arthritis, and osteoporosis, and it helps fight infections, colds, fevers, and asthma. Onions also help prevent constipation, increase blood circulation, improve gastrointestinal health, promote heart health, and are thought to help lower blood pressure and triglycerides. They’re particularly good for women, who are four times as likely as men to develop osteoporosis—and who are at even higher risk for osteoporosis during and after menopause. Onions help prevent bone loss by destroying osteoclasts, a type of bone cell that’s responsible for the breakdown of bones. In effect, onions work like bisphosphonates, a type of medication that’s commonly prescribed to treat or prevent bone disease. But unlike those potent drugs, onions bust up osteoclasts without dangerous side effects. And, like broccoli, onions are a potent cancer-fighting food; high onion consumption has been linked to a whopping 25 percent reduced risk of breast cancer and a 73 percent reduced risk of ovarian cancer
3. Leafy Greens
Leafy greens such as kale, spinach, watercress, cabbage, turnip greens, collard greens, and arugula share similar nutrient profiles, featuring impressive scores of vitamins K, A, and C; calcium; potassium; beta-carotene; manganese; folate; magnesium; iron; and dietary fiber. Well-known research tracking 66,940 women enrolled in the Nurses’ Health Study found a 40 percent decrease in the incidence of ovarian cancer in women with the highest dietary kaempferol intake as compared to women with the lowest intake. Along with broccoli, kale is one of the best sources of kaempferol—which has been associated with a reduced risk of heart disease. Kaemperfol is also found in tea as well as in Brussels sprouts and other greens. Spinach is extremely high in iron, which protects the immune system and helps the body produce energy. It’s especially important for menstruating and pregnant women, who require higher levels of this nutrient. However, iron deficiency is one of the most common nutrient deficiencies for all women. Iron deficiency causes anemia and low energy due to decreased oxygen being delivered to the cells. You can find iron in most leafy greens; other good sources include chard, mustard greens, and romaine lettuce. Dark leafy greens like Swiss chard, spinach, kelp, and turnip greens are also excellent sources of magnesium, which plays a significant role in many key biological processes. This miracle mineral has been credited with a slew of health benefits, including lowering blood pressure, strengthening the immune system, strengthening bones, aiding in sleep, relaxing muscles, and relieving stress and anxiety. Magnesium has been shown to reduce the severity and recurrence of migraine headaches. And a study of 60 women with urinary urge incontinence found that magnesium supplementation improved the symptoms of overactive bladder in nearly half of participants. Magnesium also aids in calcium absorption, playing a significant role in preventing osteoporosis; several studies on humans have shown that magnesium helps maintain bone mineral density. Depression has been linked to low levels of calcium and magnesium, so it shouldn’t come as a surprise that a study comparing the bone mass of depressed premenopausal women to their nondepressed peers found that the depressed women had reduced bone mass and the most thinning in their hip bones, putting them at higher risk of fractures.
No matter what type of bean you choose, each tiny package is bursting with a rich array of nutrients. Beans are an incredibly rich source of folate, fiber, tryptophan, protein, iron, magnesium, and potassium, and they’ve been linked to a reduced risk of type 2 diabetes, high blood pressure, and breast cancer. Hands-down one of the best food sources of fiber you can find, one cup of cooked pinto beans contains nearly 15 grams of fiber (along with a score of other essential nutrients)-but you’ll find plentiful fiber in all bean varieties. Fiber is a wonder nutrient that fills you up, regulates digestion, lowers LDL (“bad”) cholesterol, helps control weight, and has a preventive effect on diabetes and heart disease. Potassium is vital to the health of every type of cell in our bodies, and you can find good amounts of this mineral in lima, pinto, and kidney beans. Potassium plays an essential part in bone strength, muscle function, and nerve function.
Numerous studies have shown a positive link between dietary potassium intake and bone mineral density in pre-, peri- and postmenopausal women, suggesting an important role in preventing osteoporosis in all women. In addition, the Nurses’ Health Study, which recorded data from 91,731 female participants over a 12-year period, found that women with the highest dietary potassium intake were only 65 percent as likely to develop symptomatic kidney stones as compared to their peers with the lowest dietary potassium intake. Beans and other foods high in tryptophan can help regulate appetite, improve sleep patterns, and boost your mood. Like other beans, soybeans are an excellent source of dietary fiber. And just one cup of cooked soybeans also provides a whopping 29 grams of protein. Furthermore, studies have linked the isoflavones found in soybeans with improved bone density in postmenopausal women who previously had low bone mass; researchers believe these compounds may play a significant role in preventing bone fractures. Soy isoflavones have also been credited with easing menopausal hot flashes.
5. Wild Salmon
I never knew there was difference hehehehehehe just thought salmon was salmon.
But mean naturally caught as opposed to farmed ones.....
Wild salmon is rich in omega-3 fatty acids, vitamin D, and iron, and it’s a high-quality source of protein.
A word of caution:
Independent studies comparing the nutritional content of wild and farmed salmon showed the farmed variety had drastically reduced levels of protein and healthy omega-3 fats. Farmed salmon were also found to have significant levels of carcinogenic substances and other toxins, as well as higher levels of inflammatory omega-6 fats.
If you’re eating for health, opt for the wild variety of Salmon.
Salmon is one of the few food sources naturally rich in vitamin D, which is needed to absorb calcium, maintain proper levels of calcium in the blood, and promote normal bone growth. Due to these qualities, vitamin D is regarded as an important nutrient in helping prevent osteoporosis. Sockeye salmon scores the highest in vitamin D; a four-ounce serving of sockeye provides 739 IU of vitamin D-compared to Chinook salmon, which provides 411 IU for the same size serving. Vitamin D’s benefits extend beyond good bones, however. Medical and health experts now recognize this nutrient as playing an essential role in overall health.
Unfortunately, vitamin D deficiency is a widespread problem that has been linked to depression and multiple sclerosis, two conditions that women are at a higher risk for than men.
have additionally linked low levels of vitamin D with obesity and an increased risk of type 2 diabetes. Our bodies don’t produce essential fatty acids, so we must get them from our diet. Wild salmon is exceptionally rich in heart-healthy omega-3 essential fatty acids, which guard against inflammation, reduce the risk of strokes, lower blood lipids, boost HDL (“good”) cholesterol, decrease blood pressure, and help prevent heart disease. Omega-3s might be fats, but-in moderation-they’re actually pretty figure-friendly: Not only do they slow digestion, which means you feel satiated for longer, but they may also help get rid of belly fat. Several studies link consumption of omega-3s with reduced abdominal fat. Other benefits of omega-3s include a reduced risk of breast cancer and improved brain function. Some research suggests that omega-3s may be helpful in treating depression, although further research is needed in this area.
A 2008 study performed by the American Institute for Cancer Research found that eating two serving of walnuts each day is directly linked to the prevention of breast cancer, along with the reduced growth of tumors in the breast. Since women are at risk for breast cancer, adding walnuts to their diet is an important step to take toward prevention.
Almonds – the king of nuts:
No other nut offer so much for little cost.....
Almonds prevents cancer from the fiber inside the almond can clean up your colon hence it can help prevent colon cancer.
Build muscle – almond contain high amount of protein that can help you build muscle.
Low in Carbs – almond is very low in Carbs so it is perfect for low carbohydrate diets. It can help in burning fat because it is low in calories (one once =160 calories)
Fight curving – a handful of nut (about 2 ounces or 24 of them) will be able to make you full. A cup of almond contain 10g (or 30% of daily suggested value) of dietary fiber. If you drink water after you eat nut, you will feel full for longer. The water will expand the fiber inside the nut. The good fat inside the nut also help make you feel full for longer.
Lower cholesterol – almonds are rich in vitamin E, flavonoids and other antioxidants. Combine them can help lower bad cholesterol
Good oil – Almond and other nut contain monounsaturated fat that clear your arteries and make you feel full.
Almond and other nuts are one the the 12 power food in the Abs diet. Because of its nutrition value, almonds are considered as the king of Nuts.
Nutrition summary- fiber, magnesium, phosphorus, protein, monounsaturated fats, vitamin E.
Never No No –
Never buy Smoked nuts or salted nuts is not a good choice. They contain a lot of sodium that can increase your blood pressure .
Always try to get roasted unsalted nut instead.Remember – eat nut with it skin on. The skin contains a lot of nutrient.
You’ve may have heard of tomato fights in Europe.
Once a year in Spain, 240, 000 pounds of cheery red tomatoes are thrown on the streets. An estimated 30,000 people descend In Bunol at the sunny Valencia region to celebrate the festival of tomatoes. All in a spirit of merry making, people throw tomatoes at each other.
Definitely, it’s the biggest food fight in the world!
Imagine the spectacle and smell of squished and smashed tomatoes with the rich red pigment splattered everywhere. It looks like a lot of waste. It looks like a battleground too.
What if you direct your tomato fight at cancer? Not just once a year to clebrate, but every day of the year inside you?
How much is the Daily Requirement
According to experts a minimum of ½ cup is all you need to fight that monster. But cups vary in sizes. There are tiny cups and there are huge cups. If you haven’t got a standard measuring cup it’s really hard to estimate. How about a heart size? How do you know the volume of your heart when you have no idea how large your heart is? So, ok, it really is difficult to estimate.
Well, a fist sized serving can do the trick. Your fist would tell you to combat cancer with a fistful of tomatoes. Not bad! It’s an easy and simple reminder.
Cancer research revealed a low risk pn men who use tomato of their prostate.In both men and women oral, pharynx and larynx cancers with daily intake of tomatoes prevent that.
that bright merry red pigment – is the major anti-cancer phytochemical in the tomato. As you may have observed, that red pigment is present in the tomato pulp and peel. Lycopene is highly soluble in oil. The addition of oil- such as extra virgin olive- can help lycopene cross into your blood stream. So add olive oil ...
You’ll find lycopene food supplements in capsule or tablet forms. But I warn you, it isn’t as effective as eating the naturally occurring lycopene from tomatoes.
Studies reveal that lycopene works well as an anti-carcinogen when eaten with other chemicals in the tomato. Thus, it is wise to consume the tomato instead of a supplement.
But, eating tomatoes alone cannot do the job of fighting cancer. Incorporate tomatoes as one of the 5 and 10 fruits and veggies you should consume daily. Apart from its versatility in cooking, tomatoes are available fresh the whole year round.
Eat a fistful of tomatoes and add some punch to your battle against cancer.
7. Cranberry Juice:
Cranberry juice helps prevent and treat urinary tract infections in women. Study by Callahan Group,reveals that cranberry juice contains certain antioxidants known as proanthocyanins which keep the infection-causing bacteria from sticking to the bladder walls where it can breed infection.
8. Got Milk and/or Lowfat Yogurt
According to Nursingdegree.net, lowfat yogurt is one of the top 100 foods that women should be eating daily, along with milk and other calcium-rich foods. Foods high in calcium are important for women since they fortify and strengthen the bones, which decreases and may even prevent osteoporosis later in life. For those who cant tolerate real milk you can use the subitute Milks, like Soy. But one i use and choose Almond based Milk. I think the choice is clear. Milk and Almonds both same time WOW.how can you refuse that.
I hope everyone is able use and benefit from my list.I post it as way to thank everyone who has prayed and wished me well. Thank you all.
For those new here and dont know me no I dont have Cancer but my former wife died from it.
I weas well aware of all these foods from her own search. Thing I never knew was how they help us and what they did in our bodies to fight disease. So that was search I did for the list.
And so I dont get that disease myself.