A balanced diet is a base of health. Every woman should relish a variety of healthy foods from all of the foods groups, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy, and lean protein. Women require nutrient-rich foods to get energy for their busy lives which help to reduce the risk of many diseases.
Here are some of the Healthy Foods for women are proffered:
Iron-rich foods
Iron is one of the solutions to get good health and highest energy for women. It provides oxygen to the whole body and makes red blood cells. Iron insufficiency can provoke anemia and start to symptoms like fatigue. So, consume iron-rich foods to avoid the high deficiency of iron.
Foods that are very high in Iron include spinach, shellfish, legumes, red meat, pumpkin seeds, broccoli, cashews, turkey, quinoa, beans, lentils, pork, liver, and other organ meats.
Daily Needs of Calcium and vitamin D
Calcium is a mineral that is essential for living. In addition to strengthening bones and keeping them healthy, calcium allows our blood to clot, our muscles to contract, and our heart to beat.
Every day women need to eat a variety of calcium-rich foods for healthy bones and teeth. Lack of calcium in the body can increase the risk of osteoporosis, a bone disease in which the bones become weak and brittle. Women age 50 and younger need calcium 1,000 mg and above 50 needs 1,200 mg daily. So, it is vital to get adequate calcium from the food we eat. Some of the high calcium-rich foods include poppy seeds, sesame seeds, celery, chia seeds, cheese, yogurt, sardines, almonds, beans, lentils, spinach, and kale.
Adequate amounts of vitamin D are significant, and the necessity for both calcium and vitamin D rises as women get aged. Good sources of vitamin D include fatty fish, such as
- salmon
- canned tuna
- shrimp
- oysters
- cod liver oil
beverages include
- cow’s milk,
- soy milk, and
- orange juices.
Counting Calories with Activity
In general, a woman needs to eat about 2000 calories per day to maintain weight. Though, this depends on numerous factors including age, gender, height, weight, activity levels, metabolic health, and many others. Some of the high-calorie foods are avocados, bananas, guavas, plantains, chickpeas, sweet potatoes, whole grains, nuts, and meats. Beside this dried fruits are also high in calories.
Women who engage in physical activity need more calories.
Physical exercise is a crucial part of women health. So, daily activity helps in many ways including muscle strength, balance, flexibility and stress management.
Therefore, women should take healthy food for maintaining healthy body weight.
