Delicious natural ingredients to support your health from the inside out.
As women, what we eat plays a huge role in how we feel. From our mood to our menstrual cycles, our health is directly related to the quality of our diet!
With proper nutrition and a focus on specific foods, we can help improve our health by balancing hormones, preventing cancer, and lowering the risk of heart disease. Let’s take a look at 10 of the best foods for women’s health so you can feel your best.
10 of the Best Foods for Women’s Health
The following foods have been proven to have powerful health benefits for women’s unique bodies. Try to cook with them weekly to improve your hormone health, bone health, heart health, and more.
- Beets | Heart Health
Staying on top of heart health is essential, as heart disease is the leading cause of death for women. This colorful vegetable is not only packed with nutrients but it has been shown to lower blood pressure and keep it in check. In fact, studies show that drinking a glass of beet juice lowers your blood pressure immediately! Regularly consuming beets also helps prevent plaque buildup, heart issues, and stroke. Plus, beets are high in potassium which balances the negative effects of high-salt foods on the cardiovascular system.
Recipe: Perfect Roasted Beets - Turmeric | Pain Relief
The healing power of curcumin (the nutrient in turmeric that gives it the bold yellow color) has been prized in many different cultures for millennia. Eastern medical traditions use it to treat infections and speed up wound healing. It has also been commonly used for inflammation, digestive issues, arthritis, and the prevention of Alzheimer’s disease. Turmeric helps improve women’s cardiovascular function and keeps pain at bay.
Recipe: Creamy Turmeric Chicken Skillet - Pumpkin Seeds | Immune Support
Pumpkin seeds are one of the best sources of zinc for women. Zinc is crucial in a healthy inflammatory response and stress response and is needed to fight infections and maintain a well-working immune system. Pumpkin seeds are especially beneficial for elderly women and vegans, who tend to get less zinc in their normal diets.
Recipe: Ultimate Seed Crackers - Salmon | Reproductive Wellness
Salmon is a powerful ingredient for regulating hormones, significantly reducing menstrual pain, and even decreasing the risk for endometriosis in women. This is because it contains the cholesterol needed to make hormones. Salmon also contains high amounts of vitamin E and omega-3 fatty acids which are anti-inflammatory. The healthy fats and proteins in salmon digest slowly, so it even helps women with overeating by feeling satisfied longer.
Recipe: Persian Pomegranate Salmon - Dark Leafy Greens | Graceful Aging
Dark leafy greens such as kale, spinach, and bok choy are an excellent source of vitamin C. Aside from supporting the immune system, vitamin C helps produce collagen and prevent wrinkles. Kale itself has been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol). Leafy greens also contain carotenoids which help with vision and help with eye strain, so a great choice for women who work behind a computer screen all day.
Recipe: Creamy Potato Kale Soup - Eggs | Fertile Ground
Eggs are a symbol of fertility and for good reason! Research shows that eggs are packed with the essential nutrients and omega-3 fatty acids needed for a healthy pregnancy. Eggs are also high in choline which supports healthy fetal development for expectant mothers. Beyond supporting fertility, choline can also protect women against certain cancers. Recent studies show that women who have a high intake of choline are less likely to develop breast cancer.
Recipe: Avocado Egg Bake - Sweet Potato | Prevention Power
As one of the top sources of dietary fiber, sweet potatoes can lower cholesterol and help you achieve healthy weight loss. Their high potassium levels also keep blood pressure moderate and help the body to better adapt to stress. Sweet potatoes are also high in alpha-carotene, making them essential in reducing the risk of cancer. Not to mention, internal health creates external beauty and since sweet potatoes contain 100% of our vitamin A, they can help diminish fine lines and wrinkles and maintain your youthful complexion.
Recipe: Healthy Sweet Potato Almond Butter Muffins - Flax Seeds | Hormone Balance
Flax seeds are one of the best ways to support your reproductive and hormone health. Flax regulates the menstrual cycle, boosts your fertility, and supports a healthy transition into menopause. How? By maintaining proper hormonal balance. Flax seeds are rich in progesterone, omega-3, and omega-6 fatty acids which keep estrogen levels in balance. This also makes them highly beneficial in the treatment of PCOS. Plus, they also help with digestion and support healthy hair and skin! Try seed cycling for the best benefits.
Recipe: Keto Flaxseed Chips - Berries | Superwoman Superfood
Berries are known for their strong antioxidant and anti-inflammatory properties. They are especially helpful for healing and preventing many women’s health conditions (like heart disease, high blood pressure, diabetes, breast cancer, and osteoporosis). Berries are high in flavonoids which support healthy blood vessels and heart health, and carotenoids which can help with bone density.
Recipe: Super Berry Smoothie Bowl - Chickpeas | Smooth Digestion
Full of vitamins and minerals, chickpeas support women’s brain and nervous system function. They are also high in fiber to help with weight control and prevent constipation. Chickpeas are a good source of polyunsaturated fats which lower and control cholesterol levels and decrease the risk of heart disease.
Recipe: Harissa Marinated Chickpeas
Fuel Yourself with Wellness: Embrace a Diet for Women’s Health
Food is more than fuel – it’s medicine!
Although these are great examples of how to use the power of food to support women’s health, the best diet is always specific to our individual needs. It’s important to know your body and modify your diet accordingly.
At Moringa Natural Health Center, we go beyond healthy foods to create a diet that supports your body’s unique needs and nourishes you from the root.
Request an appointment to discover the best foods and wellness plan for you!
Much love,
Dr. Lena Fernandez
Much love,
Dr. Lena Fernandez
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