Healthy foods for women on the occasion of International Women's Day

International Women's Day
International Women's Day


On International Women's Day, which falls today, March 8, it is necessary to recall the importance of health for every woman in this world, whether she is a housewife or employee, wife, daughter or mother.


The first step in health care is to focus on a healthy diet, which is based on indispensable foods for women, as they nourish their body and help them complete their tasks at all stages of life.


*** What are healthy superfoods?

According to the nutrition expert, healthy superfoods are foods with high nutritional value and are considered very beneficial for human health. They are complete foods rich in micronutrients such as antioxidants, minerals, vitamins and healthy anti-inflammatory fats.


*** Super healthy foods for women on the occasion of International Women's Day.

Broccoli: Rich in antioxidants, minerals such as magnesium, zinc, vitamins AO, C, E and K. It is believed that broccoli may help reduce cholesterol levels, control blood pressure, promote bone health, reduce constipation, and may even prevent cancer. Raw or steamed broccoli is most beneficial.

All kinds of berries and strawberries: Berries are a delicious and nutritious fruit, and a super healthy food for their high content of antioxidants, whether blueberries, black cranberries, strawberries or red cranberries are all great options for low-calorie snacks. Berries of all kinds are also famous for their anti-cancer properties. Berries keep the skin free of wrinkles, and regular consumption of them helps reduce the risk of heart disease and other related diseases.

Leafy vegetables and herbs: such as spinach, kale, watercress and chard, are known to be rich in vitamins and minerals that maintain healthy eyesight and reduce cancer, osteoporosis and others.

Cereals and legumes: Cereals are high in fiber, loaded with vegetable protein, and are also known for their cholesterol-lowering effect. It is one of the most heart healthy foods. It is also a rich source of magnesium and helps reduce the severity of PMS symptoms.


Legumes such as chickpeas, peas, green beans, kidney beans and lentils are rich in essential vitamins and minerals such as iron, magnesium and folic acid, which are all very important for women's health. Thanks to their rich fiber content, legumes help regulate blood sugar and prevent diabetes. In a research study, doctors found a link between a lower incidence of cardiovascular disease and an increased intake of legumes.


Avocados: A great addition to toast and salads, they are tastier and healthier. The monounsaturated fats in avocados help fight infections and promote smoothness of the skin. Avocados are also full of fiber, which makes them useful for losing extra weight.

Dark Chocolate: Rich in antioxidants, fiber, and minerals. Eating dark chocolate in moderation helps release endorphins, thus boosting mood and happiness. The darker the chocolate, the higher the benefit, so we recommend choosing dark chocolate with 70-85% cocoa.

Fatty fish: such as sardines, mackerel, and salmon, are rich in omega-3 fatty acids. It is a good source of Vitamin D and can help avoid weight gain along with its many benefits for the heart.

Flaxseeds: An excellent source of omega-3 fatty acids, they can reduce the risk of some types of cancer, including breast cancer. Regular consumption of flaxseed helps maintain hormonal balance and balance during menopause.

Yogurt: A source of beneficial bacteria or probiotics that help improve digestion and maintain a healthy gut. One tablespoon of curd is full of calcium, which is an extremely important component for bone health. Yogurt also reduces the chances of developing diabetes by balancing triglyceride levels with blood glucose.

Nuts: Full of healthy fatty acids and rich in antioxidants, they help lower cholesterol levels, and eating unsalted nuts may support weight loss efforts. Nuts are known to prevent serious diseases.

Adding at least two servings of nuts per day to your diet is an important step in protecting against the signs of aging. Nuts are an excellent food even on a low-carb diet.


Eggs: A good source of two nutrients important to women's health, vitamin B12 and folic acid. Vitamin B12 helps reduce the risk of anemia, the most common health problem for women. While folic acid reduces the risk of developing neurological defects in the fetus during pregnancy, as well as reduces the risk of heart disease. Eggs are also rich in vitamin D and vitamin A, which are very essential vitamins for women.

Finally, Devjani says that in addition to carrying a lot of burdens, women go through menstruation every month and are more likely to have low bone density. As most women go through pregnancy and childbirth, there is no doubt that their bodies require extra care and nutrition. By adding these healthy, superfoods to their diet, women can meet most of their nutrient needs. A healthy lifestyle along with these foods and a regular schedule of physical exercise will add more benefits and years to a woman's life.


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