Essential Foods for Women

Essential Foods for Women

  Autor NN Team Data: 12.10.2007

Essential Foods for Women
Whether you want children, are pregnant or you're a busy mom, these foods will fill you with power, will strengthen your immune system and will help you look - and feel - much younger. Diets come and go, but there are certain foods that have stood the test of time and have proven their efficacy. You can never fail if you include these foods in your diet. 

Only a glass of milk covers one third of the daily necessary of calcium, essential for healthy bones and teeth. A diet rich in calcium reduces the risk of hypertension, colon and breast cancer and relieves PMS. Milk is a good source of vitamin D, A and B12, riboflavin and niacin (vitamin B3). In addition, if you drink milk regularly, you will transmit your children this healthy habit. A studio in 2004 showed that girls whose mothers drank milk borrowed the habit and drink less nutrient-poor beverages. 

It has fewer calories and is full of vitamins A and C, beta carotene and fibre. All these fight against heart disease and cancer. 

A banana has about 100 calories and is a source of fibre, vitamin B6 and C. They also have large amounts of potassium - a mineral that regulates blood pressure and is essential for the proper functioning of muscles. Try to eat a banana after doing sport, that when potassium level is lowest. 

Orange juice 
It is the richest in vitamin C. One cup provides 120% of the RDA. The orange juice is also rich in folic acid - which prevents birth defects and colon cancer - and potassium. 

The mixture of greens (spinach is rich in vitamin A and folic acid), along with tomatoes, carrots and cucumbers is the most effective way to introduce vegetables into your diet. At least three servings of salad a day and you stay away from cancer, heart disease or diabetes. 

Peanut Butter 
Do not feel guilty if you taste a spoonful of peanut butter. It is full of protein, fibre, zinc and vitamin E. It also contains unsaturated fats that lower the 'bad' cholesterol. A slice of bread smeared with peanut butter and a glass of milk make up the perfect meal. Do not choose low-fat butter. Fat is replaced with sugar, so the number of calories is the same. 

A bowl of cereal contains about 10 types of vitamins and minerals, and carbohydrates and phytochemicals - plant substances with no nutritional value, but that fight the disease. Choose cereals with at least five grams of fibre per bowl. 

Red meat 
Women, especially those who gave birth in the last two years, are likely to have low levels of iron in the body, which can lead to anaemia. Red meat is an excellent source of iron that is easily absorbed. Choose meat with low saturated fat. A palm-size of yours piece per day is enough. 

It is the good source of calcium. Yogurt also contains low-fat protein and potassium. Choose simple yogurt, because the flavours contain sugar and make sure you choose yogurt containing "live and active cultures." These bacteria bring benefits to the digestive system and prevent infection. 

Are full of protein mothers need to rebuild overburden muscles. Eggs also contain vitamin D which helps calcium to bind. However, it should be consumed in moderation, because excessive egg yolk increases the cholesterol. 

Vegetable soup 
The soup with carrots, potatoes and onions is very rich in vitamins, minerals and fibre. And because there is more water has fewer calories. 

Tomato sauce 
Contains more lycopene, a powerful antioxidant that cleans arteries and prevents heart disease. Many of the sauces in a jar contain fibre and vitamins A and C. 

Beans of any kind are high in protein, iron and fibre, which help lower the blood cholesterol. Any meal - soups, salads, stews, pasta - will be healthier if you add a can of beans. 

'Smart' snacks 
If you do not have time for a meal, you can try a 'smart' snack.

Vegetable juice 
Mixed fruit juice contains lycopene and other antioxidants, fibre, vitamins, minerals and nutrients that protect you against many diseases, from cancer to hypertension. 

If you have not eaten enough at lunch, you can get satiated with a bowl of oatmeal, rich in fibre. If you mix them with milk, you shall win a good portion of calcium. Eating oatmeal regularly reduces blood cholesterol levels. 

Energy bars 
When you need a quick snack, try an energizing snack. They are low in calories and fat but are rich in vitamin C and E, iron and calcium. They are more nutritious and healthier than candy bars. 

Read the English version of this article: Essential Foods for Women