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10 Food Items that every woman must have in her diet!

Hello Humindians,

Hope you all had a fantastic women's day and here I am going to share something really special with you all, specially for the women-folk on Humindian!

Well, you all might agree with me, that  multi tasking has always been our (women's) forte but to be in control & ably take care of the needs of everyone around us, we need to eat right and well. Here I share with you a list of 10 FOOD ITEMS that ALL women must include in their diet in some way or the other.

1. SPINACH:

spinach  Very commonly & easily found everywhere & can be had boiled, steamed, raw or in combination with other foods. It is a rich source of minerals, vitamins, iron, and magnesium etc. It helps in reducing swelling, bloating, weight gain; good for eyes and a very good source of dietary fiber .

2. BEANS  

beans

Beans act as anti oxidants & comprise a perfect full meal. Beans are low in sugar, fiber rich, full of proteins & very nutritious. So, beans are a must for prevention of breast & colon cancer & also for reducing weight.

3. YELLOW FRUITS & VEGETABLES:

yellow_fruits-papaya

  Oranges, pumpkin, sweet potato, carrots, papaya, and butternut squash are all rich sources of alpha & beta carotene. They are anti oxidants in nature and besides providing a healthy and glowing skin, they help reduce the risk of cancer. 

4. BROCCOLI

  broccolliBroccoli is a rich source of vitamins, iron, calcium , zinc, magnesium and potassium. It is also said to have Indole-3-carbinol , that lowers potent oestrogens thus helping in preventing of tumours in the breast & reduces risk of cancer.

5. OATS

oatsOats are a good source of minerals, vitamins, folic acid, fibers etc. The water soluble fibers help in lowering cholesterol & absorption of starch. Hence oats are heart friendly, prevent cancer & are a wonderful sources of protein & energy.

6. MILK

MilkMilk is the best source of calcium required for healthy bones & teeth. It acts as a rehydrating medium & gives a good shiny skin. Helps to reduce acidity & since it contains proteins, vitamins, minerals, magnesium, potassium etc, it helps  keep us strong and healthy. Milk is also believed to be good for eye-sight, repair & growth .

7. FISH

fishAll kinds of fish is good for women especially salmon which is a rich source of OMEGA 3 EFA, proteins, vitamins, iron, calcium, zinc & magnesium too. It lowers cholesterol & acts as a mood enhancer, helping to overcome depression too.

8. FIGS

FigsFigs are a rich sources of iron & calcium and very important for women. They're also rich in minerals & vitamins. A daily intake is recommended for keeping healthy.

9. BERRIES

berriesAll kinds of berries are essentially good for us. Strawberries, cranberries, raspberries etc. are good source of vitamin C, calcium, folate, magnesium, potassium & minerals. They help in controlling heart diseases, urinary tract infections, breast cancer etc.

10. NUTS

NutsAll kinds of nuts are good for our health, especially almonds, cashew nut & walnuts. Rich in potassium, calcium, copper, vitamins, omega 3 fatty acids, antioxidants etc, nuts are found to have reduced bad cholesterol, clear arteries & increase their elasticity, reduce the risk of heart diseases & good for our bones too.


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