The nutritional requirements for women and men are extremely different. So whether you are looking for a women’s diet plan for weight loss or weight gain, there are some foods that give you additional health benefits like reducing menstrual cramps, improving the quality of your skin, boosting metabolism and a lot more.
Here is a list of 10 foods that are a must-have in a healthy diet for women:
All cruciferous vegetables like Broccoli and cauliflower work wonder for women. Studies show that broccoli is rich in a compound called sulforaphane which prevents the formation of cancerous cells. A 2007 study published in China showed that it may curb breast cancer effectively. Broccoli is often mentioned in diet plans for women because it can give you 135% of your RDA of Vitamin C, boosting your immunity significantly.
These ruby red vegetables are most effective in reducing blood pressure. A glass of beetroot juice loads your body with potassium and folates which help in various metabolic functions. It is also known to increase your stamina by 15% according to a study published in the UK.
An important ingredient in Eastern medicine, just adding a few teaspoons of turmeric to your food makes for a very healthy diet for women. It contains a phytochemical called curcumin which is known for its potent antioxidant and anti-inflammatory benefits. It helps manage issues like arthritis, digestive problems, and even Alzheimer’s. The wound healing and immunity-boosting properties of turmeric are among the most significant health benefits.
For women, two of the most important nutrients are Vitamin D and Omega-3 Fatty acids. The former helps improve calcium absorption in the bones, preventing conditions like osteoporosis. On the other hand, the antioxidant properties of Omega-3 build immunity and give you healthy skin and hair. Sardines give you a good dose of these nutrients to make up for your daily required intake.
This superfood is a great addition to any women’s diet plan for weight loss as it is nutrient-rich but low on unwanted calories. Kale contains Vitamin A, calcium and Vitamin C which are vital for various metabolic processes in women’s bodies. These dark leafy greens also contain carotenoids that prevent degenerative issues, especially in the eyes.
The colour of these berries comes from a compound called Anthocyanidin. This compound is responsible for all the potent health benefits of blueberries. It is a super-antioxidant and anti-inflammatory agent which reduces the risk of heart diseases, arthritis, diabetes and a host of age-related issues. The best part is that they are easy to add to diet plans for women. You can add them to muffins, cereals, smoothies and even desserts to make your meal plan more fun.
#7. Black Beans
Proteins are important for repair and regeneration in women. Black beans are among the richest sources of proteins along with other beneficial nutrients like folates, iron and magnesium. Iron is one of the most unimportant nutrients for women as it regulates menstrual health. Including black beans in women’s diet plans for weight loss is highly recommended as they are known to regulate blood sugar and give you a rich source of protein as well as complex carbs, making weight management easier.
Berries are the best sources of antioxidants. Cherries are at the top of the list of the best berries for women as they are easy to source and are loaded with anti-inflammatory properties. They have long been used as a treatment for symptoms of gout and arthritis. Research also shows that cherries help improve post-workout recovery and even reduce body fat effectively, making them a great addition to a healthy diet for women. Almonds also contain omega-3 fatty acids and vitamin E that give you glowing skin. Eating almonds during your menstrual cycle gives you a good dose of magnesium which helps regulate your mood by increasing the production of dopamine.
This whole grain is very effective when included in women’s diet plans for weight loss as it keeps you satiated for longer with its rich fibre content. It also contains all nine essential amino acids that keep your body functioning optimally. It is also a rich source of micronutrients like magnesium that boost heart health, prevent cramps and keep your immunity strong.
One of the most versatile ingredients to add to your diet, almonds are rich in fibre. They help boost digestion and are known for improving calcium absorption. This protects bone health and prevents issues like osteoporosis in women.
You can also include supplements like HealthKart Multivitamin Women with Ginseng, Ginkgo Biloba, Soya Isoflavones and Lycopene to make sure that you get all the nutrients that you need in the right amount.