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- Category: Madhu's Zone
- Written by Madhumita Nayyar
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.
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 .
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:
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.
Broccoli 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.
Oats 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.
Milk 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 .
All 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.
Figs 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.
All 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.
All 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.