List of the most useful foods for women's health. Food for the lady

06 01.16

Any sane woman is aware of how important the diet is. The condition of the skin, external attractiveness, longevity and the ability to feel great depend on it. Products useful for women's health are varied. They should include useful vitamins and microelements, which will enrich the internal state of the body with their content.

Wealth of trace elements

Any product that we consume, especially if it is grown in natural conditions, has a specific set of useful substances. One of the leading sources is folic acid. In the presented list, you can find products that will make up for its deficiency in the body of a woman.

1. Asparagus tastes great. Eat it several times a week in a boiled form.
2. Citrus fruits are able to cope with beriberi and enrich the female body with a complex of useful substances. These include: tangerines, oranges, grapefruit, limes and lemons. Every day, be sure to add them to drinks, make juices, compotes. The result of rejuvenation will not keep you waiting long.
3. Dark greens. These are well-known herbs: celery, basil, spinach, mustard leaves, lettuce. Add to your daily diet and youth is guaranteed
4. Fruits and berries of kiwi, strawberries will be enriched with iron and contain a decent portion of useful acid.
5. Sunflower seeds, nuts, legumes are a mandatory component of the diet for a week.
6. Carrots, pumpkin, beets - those vegetables that you can not do without. Make healthy salads, eat them boiled or stewed, eat them raw as snacks and the body will respond with gratitude.

useful metals

Some products contain a mandatory "kit" of easily digestible metals that contribute to:

• normalization of the gastrointestinal tract;
• formation and correction of the cardiovascular system;
• strengthening hair, nails;
• enrichment of the bone structures of the musculoskeletal system, which is especially important during periods of pregnancy and menopause.

In order to normalize the functioning of the internal systems of the body, it is necessary to regularly use:

• pomegranate and its juice;
• mushrooms;
• nuts: walnuts, almonds and others;
• wheat bran;
• cocoa;
• buckwheat grain;
• apples;
• raspberries, strawberries, red plums.

The more variety of vegetables and fruits in the diet, the higher the likelihood of saturating your body with useful substances. This applies to any age. It is especially important to do this during pregnancy, when the female body is "responsible for two."

Amount of liquid

The whole secret is that water helps:

• cleanse the body of toxins;
• remove decay products resulting from the digestion of food;
• saturate cells, maintaining turgor;
• strengthen immunity:
• speed up metabolism.

Freshly squeezed juices, first courses, drinks - all this is not included in the total volume. With caution, you should adhere to this technique for people with such problems:

• tendency to hypertension;
• diseases of the urinary system;
• malabsorption disorder.

In other cases, drinking plenty of fluids is vital.

Particularly useful

Regular consumption of products saturated with this type of substances helps restore radiance and gloss to the skin, normalize cell function.

IN seafood contains substances, the use of which is possible:

• restore shine to hair;
• restore the natural balance;
• saturate with vitamins of different groups and omega acids.

I would like to highlight sea ​​kale, which is a chest of health and beauty benefits. I will write a separate article about it.

I recently found out that pollen and propolis are of great benefit specifically for the female body, tk. the substances included in the composition have a positive effect on reproductive function, increase the chances of becoming pregnant and bearing a healthy child.

The secret of female attractiveness

At any age, you want to feel great and look your best. This is easy to do with the help of natural estrogens, which nature gives us. Not the last role in this process is given to products that contain aphrodisiacs. These include:

• legumes;
• strawberry;
• spices;
• olives, olives;
• citrus;

They can be called the most delicious and enjoyable. Benefits come from nature.

Daily consumption in meals will increase libido, enhance the work of hormones, on which women's health directly depends for many years.

The higher the level in the body, the greater the chance to become attractive, having charm, radiance due to healthy nutrition.

Useful products for women's health are so different that everyone can make their own diet and menu. Do not forget that food and the process of its absorption should be accompanied only by a positive attitude. This guarantees an excellent mood and enhances the impact, creates a special atmosphere when the body "starts the program" of self-rejuvenation.

Thank you for your attention. Be healthy and attractive. Love yourself and the world around.

Your Evgenia Shestel

What foods should a woman include in her diet to stay healthy and energetic?

Women's health and beauty require special attention and care. Every woman cleanses and nourishes her skin with face and body cosmetics, but it is not in vain that beauty is inside us: it is not enough to take care of the body only, you need to remember about the whole body!

To stay healthy, energetic, slim and beautiful, especially with the aging process that starts after 30 years, you need minerals and vitamins found in certain foods.
It is easy to guess that by slightly changing the usual menu, many problems, such as brittle hair and nails, dull or dry skin, weak muscle tone, constant stress, insomnia, gastrointestinal problems, etc., will disappear by themselves!
We have compiled a selection of ten useful products for the female body to make it easier for you to adjust your diet, making it as useful as possible. This will help preserve your beauty and youth for a long time.
Remember: we are what we eat! Eat right and always be irresistible!

What foods should women eat to be healthy? Ten foods will help protect yourself from premature aging, heart disease, nervous disorders and excess weight:

1) contain many antioxidants, including the source of youth and beauty - lycopene, which helps slow down aging and prevent the risk of cardiovascular disease and cancer. At the same time, tomatoes are low-calorie, easily accessible, and the complex of vitamins contained in them has a positive effect on the female nervous system.

2) Fatty fish varieties e.g. salmon, mackerel, trout. The reason for this is the high content of omega-3 acids that stimulate brain activity and strengthen blood vessels, thereby preventing the occurrence of atherosclerosis. Oily fish contains a lot of B vitamins, calcium, zinc, iron and magnesium. With its frequent consumption in women, the nervous system normalizes, sleep and mood improve. In addition, fatty fish enhances the production of the most important female sex hormone - estrogen.

3) Calcium is involved in the work of the central nervous and cardiovascular systems, in the blood system. With a lack of calcium in the female body, the development of osteoporosis, gait disturbance, pain in muscles and bones is possible. Most calcium in hard cheeses, about 1000 mg per 100 grams. This group of products includes cottage cheese, which, due to the high content of calcium and easily digestible protein, is useful for the health and beauty of women's hair, nails and skin. Also, calcium in any form is especially useful for women after 30 years, because with age, the risk of joint pain and bone fractures increases.

4) Next on the list avocado- a generally recognized anti-age product, helps to remove cholesterol from the body, which is the main enemy of our cardiovascular system. Avocados are also rich in potassium and vitamins E and C (natural antioxidants). Ripe fruit is often added to salads and sauces, and avocado pulp is often used as an ingredient for masks, as it perfectly moisturizes, rejuvenates, tightens and nourishes the skin of the face.

5) oats- a very important product for a woman's health, as it normalizes the level of cholesterol in the blood. Oats keep the feeling of satiety for a long time, helping to fight excess weight, and also contain fiber, a lot of magnesium, silicon and other trace elements that are responsible for the beauty and health of a woman and improve the condition of hair, skin and nails.

6) Another indispensable product in the female diet is soy. It contains a large amount of vitamins A and E, which have antioxidant properties, as well as lecithin, which affects the acceleration of metabolism. With regular use, soy, being a low-calorie dietary product, helps to normalize weight. In addition to all this, soy contains tocopherol, which strengthens the immune system and slows down the aging process in the body. It is best to eat natural, environmentally friendly soy products: sauce, milk, meat, cheese or Formula 1 from Herbalife.

7) is one of the most popular berries that help prevent premature aging of the female body. Blueberries also have a bactericidal effect, perfectly improve the functioning of the gastrointestinal tract and pancreas, which has a beneficial effect on the condition of the skin and hair. Blueberries are also rich in vitamins that support vision, which is important for women who often work at a computer.

8) Another important product for women are walnuts. Loved by everyone since childhood, walnuts have concentrated all the essentials for the female body: they help fight high acidity of the stomach, liver problems and diabetes. Also, gynecologists recommend eating walnuts in order to prevent diseases of the female genital organs. In addition, nuts improve mental activity, are useful as a snack for women who work with large amounts of information and with a pronounced intellectual load.

9) is a source of beneficial fatty acids and phytoestrogens, 1-2 teaspoons of flaxseed oil every day make up the necessary diet for the skin, hair, reproductive and immune systems. This product can be added to salads in combination with lemon juice or consumed before breakfast on an empty stomach. Flaxseed oil is also excellent for weight loss, it includes omega-3, omega-6 and omega-9 fatty acids, the content of which is higher than in fish oil, not to mention a large amount of vitamins that are beneficial for the female body.

10) Include in your daily menu bananas. They can be added to milk or protein shakes. Potassium-rich bananas are responsible for the health of muscles, including the heart. Bananas are also famous for their high content of magnesium and are involved in the production of melatonin, which is the hormone of happiness. And for a woman to be truly beautiful and healthy, first of all, she must be happy!

September 14, 2016, 15:34 2016-09-14

APPLES

These popular fruits contain quercetin, a natural flavonoid that can protect brain cells from the damaging effects of free radicals. Apples are a great source of fiber, which can help you feel fuller quickly and help you lose weight. One medium apple contains about 16% of your daily fiber intake. Another good news: white-fleshed fruits (including pears) can reduce the risk of heart attack by 50%, according to scientists from the Netherlands.

bananas

Many women refuse bananas, considering them too high in calories. But these are very healthy fruits! The average banana has about 100 kcal, 3 g of fiber and a large amount of potassium, which allows you to keep your blood pressure under control. Give bananas to kids: A British study last year confirmed that eating bananas daily can protect a child from asthma symptoms.

BERRIES

It is impossible not to love blueberries - these berries are saturated with antioxidants more than any other. They help fight cancer, increase brain activity, and support heart health. Like all berries, blueberries can be stored in the freezer. Don't forget blackberries, raspberries and currants - these healthy foods for women are rich in ellagic acid, a powerful antioxidant that is essential for heart function.

A PINEAPPLE

What foods are good for women? 150 g of the pulp of this tropical fruit will give you a daily dose of vitamin C, which, firstly, will help resist infections, and secondly, is indispensable for the active synthesis of collagen. It is this protein that is responsible for keeping the skin young and elastic.

SPINACH

It's nice when one vegetable can become a source of several important vitamins at once. Spinach contains vitamins A, C, K and folic acid, which stimulates the production of substances that affect a good mood. However, low folic acid levels have long been associated with depression.

CABBAGE

When making sandwiches, put crunchy fresh cabbage leaves in them instead of green salad, which will quickly turn into a shapeless mass. One cup of chopped cabbage has only 20 calories and an amazing amount of glucosinolates, substances that help the body resist the effects of free radicals. Keep in mind that broccoli and Brussels sprouts also contain these important elements.

CALE

This cabbage is not as widely known as broccoli or kohlrabi, but it is a real champion in nutritional content. Half a cup of crushed kale contains 420% of the daily value of vitamin K, which plays a critical role in the body, affecting bone health.

CANNED AND FRESH SALMON

Fatty fish is the number one source of omega-3 fatty acids, which can help you reduce your chances of heart disease and even a heart attack. In addition, these acids increase the level of serotonin, better known as the hormone of happiness. Canned salmon tends to have a lower mercury content than tuna, which is often used in appetizers and salads.

OATMEAL

Oatmeal is rich in fiber, which lowers cholesterol levels, an ability that makes oatmeal indispensable if you want to get rid of fat deposits in the waist area. The most useful are large flakes that require long cooking (at least 10 minutes). Eat porridge with berries, a spoonful of honey and flax seeds.

WHOLE GRAINS

People who eat whole grains regularly lose belly fat more easily. Brown rice and durum wheat pasta should be on your table as often as possible. Another important product is barley, it contains not only fiber, but even vegetable protein. Cook pearl barley with vegetables and you will have the perfect dinner of healthy foods for women.

BEAN

The main source of fiber and vegetable protein, and in addition, B vitamins, zinc, iron and magnesium. Black beans are a storehouse of antioxidants that increase the body's defenses. Japanese adzuki beans (look for them in vegan stores) are great for those with legumes that cause gas. And don't forget about chickpeas - one recent study found that people who include them in their diet are less likely to snack on unhealthy foods.

NATURAL YOGHURT AND KEFIR

These foods give you a quick feeling of satiety and help keep your weight under control due to their high protein content. Natural yogurt has even more protein than chicken - about 20 g per cup. In addition, natural yogurt and kefir contain probiotics - "good" bacteria that boost immunity.

ANOTHER REASON FOR CHOCOLATE

You have probably heard that dark chocolate reduces the risk of developing hypertension and even heart attacks due to its high content of flavonoids. A new study from the University of Cambridge found that people who like chocolate (dark or milk) are 37% less likely to suffer from cardiovascular disease than those who do not allow themselves a single slice.

VERY IMPORTANT REPLACEMENT

Give up sugar in favor of honey. Instead of refined white sugar, add a spoonful of honey to cereal, tea or even coffee. This substitution may well affect your appetite. Compared to sugar, honey slows down the production of the hormone ghrelin, known as the hunger hormone. It is he who gives the brain a signal that it is time to eat. But still honey is a fairly high-calorie product. In 1 tsp. contains 22 kcal, so be careful.

Health

The best part is that these products are easy to get at almost any store or market, and it will take you no more than 15 minutes to cook delicious dishes from them.

1. Broccoli

Broccoli is virtually unrivaled in cancer-protective foods. Useful herbal supplements, which are in it, help neutralize the action of carcinogens, and this cabbage also stimulates the production of special enzymes that help the body get rid of cancer-causing and other disease-causing toxins. Indole-3-carbinol, another component of broccoli, is especially beneficial for women. Studies have shown that it is able to protect against breast and uterine cancer, as well as prevent the spread of an existing disease. Also, this healthy green product is richest in comparison with other products. flavonoid kaempferol which reduces the risk of developing ovarian cancer.

Moreover, broccoli is rich folate, a B vitamin that is essential for DNA formation and protection, blood production, new cell formation, and protein synthesis. Folate also reduces the risk of some types of cancer in adults.

There are several reasons why this nutrient is especially beneficial for women. First, folate is one of the main substances that pregnant women need.. It supports the proper development of the fetal nervous system and protects against damage to the neural tubes. Secondly, studies have shown that women are twice as likely to suffer from depression than men, and folate deficiency leads to depression. The good news is that if you raise your folate levels in your body, it will increase your levels. serotonin and relieve symptoms of depression.

Broccoli is a natural diuretic. It helps to get rid of bloating and swelling that can be associated with premenstrual syndrome.

Broccoli is a great source of fiber and vitamins C, K, and A, and is high in manganese, tryptophan, potassium, B vitamins, phosphorus, magnesium, and protein. Broccoli also contains calcium, iron, zinc, and vitamin E. Many of these nutrients work together: vitamin C helps the body absorb iron, vitamin K strengthens bones, and fiber helps all the nutrients to be well absorbed.

Adviсe: For best results, steam the broccoli for no more than 5 minutes, or until the kale is bright green. Drizzle with extra virgin olive oil and sprinkle with sea salt to taste.

2. Bow

Onions have many health benefits, including anti-inflammatory and antibacterial properties, and onions are a natural anti-clotting agent. Onions are rich in chromium, vitamin C, and fiber, as well as manganese, vitamin B6, tryptophan, folate, and potassium.

This bulbous vegetable is used to fight cancer, arthritis, and osteoporosis, as well as help fight infections, colds, improve overall health, and is also believed to be able to lower blood pressure and blood levels. triglycerides.

Onions are undoubtedly a very healthy food, but they are especially useful for women, who have a four times higher risk of developing osteoporosis than men. The risk of this disease is increased in postmenopausal women. Onion prevents bone loss by destroying osteoclasts- bone tissue cells that break down bones. In fact, the bow works the same as bisphosphonates, medicines that are prescribed to treat or prevent bone disease. Unlike these powerful drugs, onions are able to destroy osteoclasts without any side effects. Like broccoli, onions have the ability to protect the body from developing cancer. Studies have shown that eating onions in large quantities reduces the development of breast cancer by 25 percent, and ovarian cancer by 73 percent!

Adviсe: Fresh onions will be a great addition to your sandwiches or salads, they can be quickly fried and added to fish, meat, cereals, soups.

3. Cabbage and green salad

Green vegetables such as kale, spinach, watercress, turnip greens, brauncol, and arugula have similar nutrient content, including vitamins K, A, and C, calcium, potassium, beta-carotene, manganese, folate, iron, and fiber.

One well-known study of 66,940 women showed that the risk of developing ovarian cancer fell by 40 percent in those who ate more foods rich in kaempferol. Like broccoli, the flavonoid kamphelol is found in high amounts in kale, Brussels sprouts, and greens. It also helps protect against heart disease.

Spinach is very rich in iron, which protects the immune system and helps the body produce energy.. This is especially important for pregnant women and during menstruation, because it is during this period that the body needs iron. Iron deficiency has a particularly serious effect on the female body. It causes anemia, weakness, does not allow cells to be supplied with oxygen. Iron is found in almost all greens, but it is especially abundant in chard, young mustard leaves, and romaine lettuce.

Dark leaves such as beetroot, spinach, seaweed and turnip leaves are high in magnesium, which plays an important role in various body processes. This magical mineral has a lot of positive aspects: it lowers blood pressure, strengthens the immune system, bones, promotes good sleep, relaxes muscles, relieves stress and anxiety.

There are other reasons to eat more magnesium-rich foods. Studies have shown that about 29.5 million Americans suffer from migraines, of which approximately 75 percent are women. Magnesium helps relieve migraine symptoms and also helps prevent severe headaches. Studies have also shown that magnesium supplementation has helped relieve urinary incontinence problems in women with overactive bladder. Magnesium promotes calcium absorption, which greatly helps prevent osteoporosis and also maintains bone density.

According to medical organizations in the world a huge number of people suffer from depression, only in the US 12 million women each year seek medical help in connection with clinical depression. Women are twice as likely to suffer from depression than men. This disease is associated with a deficiency of calcium and magnesium, so often the appearance of this disease is not surprising. The researchers compared the bone mass of depressed women of childbearing age with women without depression and found that the former had lower bone mass and thinner pelvic bones, so they had a significantly higher risk of fractures.

Many leafy vegetables are rich in vitamin E, which helps prevent hot flashes in women who are going through menopause. Vitamin E is sufficient in mustard, turnip and beetroot leaves, as well as in spinach, kale and brauncol. Like broccoli, these vegetables help get rid of bloating and puffiness.

Swiss chard and spinach are the most calcium-rich foods in the world. Calcium is an especially important component for women, it helps to strengthen bones and prevents bone loss after menopause. Women who eat plenty of foods rich in calcium and vitamin D are the least likely to develop type 2 diabetes and PMS. Calcium not only helps strengthen bones and teeth, it also plays a role in blood clotting, muscle contraction, and regulation of heart rate.

Magnesium and calcium are not the only nutrients that promote bone health. Vitamin K is also essential for bones and plays a critical role in preventing osteoporosis. Even if you consume enough calcium, this does not mean that it will be properly absorbed - vitamin K helps with this. It helps calcium cling to bone tissue and helps it be absorbed. In fact, without the right portion of vitamin K, calcium will be deposited on its own in the joints and muscles, creating painful sensations. Calcium deposition in soft tissues is especially common in women, so they need to monitor their vitamin K intake. This vitamin is found in high amounts in leafy vegetables, especially spinach, kale, and beet leaves.

Adviсe: In order for the nutrients from leafy vegetables to be better absorbed, they should be consumed along with healthy fats, such as coconut or olive oil. You can also make a salad with the addition of golden raisins or raw pine nuts.

4. Beans

No matter which bean you choose, all varieties contain beneficial nutrients. Legumes are high in folate, fiber, tryptophan, protein, iron, magnesium, and potassium, which help reduce the risk of type 2 diabetes, high blood pressure, and breast cancer.

Legumes are a good source of fiber, with one cup of boiled pinto beans containing about 15 grams of fiber, as well as many health benefits. Fiber helps you feel full faster, regulates digestion, lowers bad cholesterol, prevents weight gain, and protects against diabetes and heart disease. The risk of developing heart disease especially increases in women after the onset of menopause.

Potassium is a vital nutrient for every cell in your body. A large amount of this mineral is found in lima and common beans, pinto beans. Potassium plays an important role in strengthening bones, the functioning of muscles and nerves. Numerous studies have shown that there is an association between intake of potassium-rich foods and bone density in pre- and post-menopausal women. One of the studies, which lasted 12 years, involved 91,731 women. Those participants who ate foods rich in potassium were 65 percent less likely to suffer from kidney stones compared to those who ate little of these foods.

tryptophan It is an essential amino acid that performs several important functions. One of them is the ability to increase serotonin levels in the brain. For this reason, beans and other tryptophan-rich foods help regulate appetite, improve sleep, and elevate mood.

Like other legumes, soy is an excellent source of fiber. One cup of cooked soy contains 29 grams of protein. Moreover, studies have shown that isoflavones, which are found in soybeans, increase bone density in postmenopausal women who previously had low bone density. Scientists believe that these components significantly reduce the risk of fractures. Soy isoflavones also relieve women from feeling hot during menopause.

Adviсe: While dried beans are the healthiest because they contain no salt, canned beans are also a good choice if drained before eating them. To prepare a delicious oriental hummus dish, you need to take a glass of chickpeas or beans, a teaspoon of extra virgin olive oil, lemon juice and tahini sesame paste, half a teaspoon of cumin and a pinch of pepper and salt. Mix everything in a blender until a thick paste is formed.

5. Salmon

This fish is rich in omega-3 fatty acids, vitamin D and iron, and it also has enough protein. Independent studies have shown that farm-raised salmon meat has significantly less protein and healthy fatty acids than wild salmon meat. Farmed fish also have significantly more carcinogens and other toxins, as well as more harmful omega-6 fats. If you have a choice, it's best to eat wild-caught fish.

Salmon is one of the foods with the highest content of vitamin D, which is required by the body for better absorption of calcium, it helps to maintain adequate levels of calcium in the blood and promotes normal bone growth. Because of this, vitamin D plays an important role in preventing the development of osteoporosis. Red salmon is the richest source of vitamin D.

Health experts recognize that vitamin D not only has a positive effect on bones, but also on the health of the body as a whole. Unfortunately, vitamin B deficiency is quite common today, and it leads to depression and multiple sclerosis. Women are more likely to suffer from these diseases than men. Researchers have also linked vitamin D deficiency to obesity and the risk of developing type 2 diabetes.

Our body does not produce essential fatty acids, so we must get them from food. Wild salmon is especially rich in healthy omega-3 fatty acids, which protect against inflammation, reduce the risk of strokes, increase good cholesterol, lower blood pressure, and prevent heart disease. Not only do they slow down your digestive processes, which means you'll feel full longer, but they can also help you shed belly fat! Several studies have shown that eating foods rich in omega-3 fatty acids is associated with minimal belly fat. Also, these acids help protect against breast cancer and improve brain function. Omega-3 fatty acids help in the treatment of depression, however, more research is planned to confirm this.

Adviсe: Sprinkle the salmon fillet with fresh rosemary and pepper, place lemon wedges on top and bake in the oven for 10 minutes. Baked salmon is delicious even when cold. You can add it to salads, sandwiches or scrambled eggs.

The health of a woman is very fragile, because it is the female sex that undergoes many changes in the body during life. Doctors and scientists are constantly looking for ways to preserve the health of women. This time they have identified 16 rules that are necessary to maintain and even strengthen women's health.

1. Don't be clean.

Naturally, it is necessary to keep your body clean, but you can’t get carried away with it too much. In Britain, scientists conducted a series of studies that showed a big disadvantage of excessive cleanliness. Women who use antibacterial agents instead of ordinary soap get sick much more often. This is due to the fact that antiseptic substances can disrupt the bacterial balance. Moreover, antiseptics are able to kill beneficial bacteria necessary to maintain a woman's health. That is why gynecologists do not recommend using intimate antiseptics for daily use.

2. Protect yourself.

In addition, discomfort in the stomach may indicate irritable bowel syndrome. Little is known about the causes of this disease, but it can be painful. Sometimes the syndrome requires treatment with surgery.

16. Have more sex.

According to American doctors, good sex can rejuvenate the body. About two hundred is necessary in order to look 5-6 years younger. Sex also. In addition, lovemaking is essential for a woman's health. Sex improves overall well-being, and reduces the risk of developing various gynecological diseases.