Women have a lot to consider in terms of their health. Keeping cholesterol and blood pressure down is key, while improving blood sugar levels, getting more calcium and adding fiber, vitamins, minerals, and protein to the diet are all important, too. There’s no “one magic formula” for supercharging health, but “superfoods” will fill many roles in one convenient package. Here are 10 so-called superfoods that women will want to consider adding to their diet.
Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness. Furthermore, early animal research suggests that anthocyanins like those found in black rice may help reduce body weight and body fat percentage.
One 12-week study found that giving mice with obesity on high-fat diet anthocyanins from black rice resulted in a 9.6% reduction in body weight. However, these results have not been replicated in humans. While research on black rice’s role in weight loss in humans is limited, it has been found to help reduce weight when combined with brown rice.
In a 6-week study in 40 women with excess weight, those who ate a mix of brown and black rice up to 3 times per day on a calorie-restricted diet lost significantly more body weight and body fat than those eating white rice. For that reason alone black rice should be considered a superfood.
Goji berries have been used to improve male and female fertility for over 2000 years. Packed with antioxidants goji berries are a great way to increase your fertility naturally in both men and women. They have a number of benefits for the reproductive system including increasing sperm count and strength, improving sex drive, improving reproductive hormone function and benefitting the ovaries.
Foxtail millet is the second-most widely planted species of millet. It has the longest history of cultivation among millets in India and has been grown in India since antiquity. Foxtail millet is rich in dietary fiber, protein, healthy micros (vitamin and minerals) and low in fat. Studies have revealed that foods rich in fiber help prevent breast cancer in women. Foxtail Millet has a high quantity of fiber that helps to prevent breast cancer in women.
Kodo Millet is rich in phytochemicals which helps in the reduction of cancer risks, balance body weight and overcome irregular period problems in women. It helps reduce knee and joint pain. It reduces nervous disorders, especially in the eyes. Regular consumption of Kodo Millet is very beneficial for postmenopausal women suffering from signs of cardiovascular diseases like high blood pressure and high cholesterol levels.
Quinoa is one of only a few plant-based superfoods that provides complete protein, meaning it contains all of the amino acids your body requires—no additions needed. It’s also one of the only foods that give you a unique combo of protein plus fiber. A study showed that for adult women, increasing the proportion of protein to carbohydrates aids in feeling more full after meals, which has a positive effect on weight loss. And quinoa’s fiber content of 5.2 g per 1 cup of quinoa slows digestion and absorption of sugars into the bloodstream.
Quinoa provides 118 mg of magnesium per cup, which is 28 percent of the recommended daily intake for women 31–50 years of age and 37 percent of the recommended daily intake for men aged 31-50. Good news, vegans, you can support your bone health without dairy—just eat more quinoa!
Trail Mix is more iron and magnesium-rich foods that help in women’s hormonal health and boost immunity. Prevents lifestyle diseases such as cholesterol and diabetes. Most dry fruits are rich in minerals, proteins, fibre and vitamins add to that they are tasty and delicious too. Trail Mix is an excellent and healthy substitute for daily snacks.
Flaxseed is the richest dietary source of lignans, a type of phytoestrogen. A phytoestrogen is a plant nutrient that is somewhat similar to the female hormone estrogen. Due to this similarity, lignans may have estrogenic and/or anti-estrogenic effects in the body. Lignans are the nutrients that are at the center of the controversy regarding whether it is safe for women with breast cancer to eat flaxseeds.
Figs are considered to be one of the healthy foods that are rich in nutrients and highly recommended for pregnant women. Besides, it will help you deal with morning sickness during the early stages of your first trimester of pregnancy. It fulfills the nutritional requirement of your body during pregnancy.
Pumpkin Seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber that is good for a woman’s heart, liver, hair, eyes, brain, and skin. Pumpkin seeds are also a good source of magnesium, which is important for bone formation. High magnesium intake is associated with greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.
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