Top 10 Healthy Foods for Women

By on September 6, 2013

Women not just differ from men physiologically, psychologically and biologically, but their nutritional requirements also vary from those of men.

Here are the top 10 healthy foods for women that are especially important to reduce the risk of most dangerous diseases like heart disease, osteoporosis[Dealing With Osteoporosis In Women], breast cancer, digestive problems, etc.

Here are top 10 healthy foods for women:

1. Milk:

Healthy Foods for Women - Milk

Milk is extremely beneficial to women’s health as it contains almost all nutrients except vitamin C and iron. It is also rich in calcium, potassium, vitamin B12 and riboflavin.

Additionally, it is important for glowing skin, weight loss, healthy bones and teeth. Milk helps to cut down the risk of some cancers such as colon cancer and breast cancer.

2. Figs:

Healthy Foods for Women - Figs

Figs are healthy foods for women as it contains many vital vitamins and minerals as well as contributing to your daily portions of vegetables and fruits. Figs are rich in iron and calcium, which are important for menstruating and post-menopausal women which in turn reduce the risk of osteoporosis.

3. Soy protein:

Healthy Foods for Women - Soy protein

Soy protein is rich in phytonutrients. Soy protein is found in products like tofu, soy nut butter, soy milk and cereal. Soy protein is also a heart healthy. Aim for up to 25 grams of soy protein every day.

4. Whole grains:

Whole grains are the most important among the top 10 healthy foods for women that are high in fiber and carbohydrates that help to stave off digestive problems, which are most common in women.

Healthy Foods for Women - Whole grains

Whole grains are found in whole-wheat bread, barley, oatmeal, brown rice and whole-wheat pasta. Whole grains help to cut down the risk of heart disease, diabetes and certain cancers.

5. Green leafy vegetables:

Green leafy vegetables are called as ‘super foods’, which are the top 10 healthy foods for women that offer various health benefits. Try to include green leafy vegetables in your diet such as cauliflower, spinach, cabbages, lettuce, broccoli, kale, etc.

Healthy Foods for Women - Green leafy vegetables

These vegetables are high in fiber, polyphenol, vitamin C, vitamin A and group B vitamins. Try to have at least three servings of green vegetables a day.

6. Nuts:

Nuts are packed with monounsaturated fats and polyunsaturated fats, which help to reduce cholesterol levels and heart disease.

Healthy Foods for Women - Nuts

There are many nuts such as walnuts, peanuts, brazil nuts and almonds, which are a good source of vitamin E, omega-3 fatty acids, copper, protein, folate, calcium, zinc and copper.

They also help to reduce women’s risk of developing breast cancer, arthritis pain, depression and improve bone health.


7. Berries:

There are different types of berries available in the market such as strawberries, blueberries, cranberries, blackberries and raspberries. They have powerful anti-cancer agents that help lower the risk of certain cancers.

Healthy Foods for Women - Berries

8. Iron-rich foods:

They are most important among the top 10 healthy for women during their premenopausal stage as they need more iron due to their monthly cycle. Iron is essential for hemoglobin formation, brain function, muscle function, etc.

Healthy Foods for Women - Iron-rich Foods

Good sources of iron-rich foods are lean beef, tofu, swiss chard, egg yolks, dried apricots, garbanzo beans. Women need 12 to 15 milligrams of iron every day when compare to men.

9. Salmon:

Salmon contains many positive health benefits for women. It is not only rich in iron, but it is also packed with omega-3 fatty acids. Omega-3 fatty acids may help to beat depression and post-partum blues as well as prevent mood swings.

Healthy Foods for Women - Salmon

Salmon may boost baby’s intelligence when you eat it during pregnancy. Try to have at least two servings of salmon and other fatty fish per week.

10. Sweet potatoes:

Sweet potatoes are high in dietary fiber, complex carbohydrates, beta carotene, antioxidants, vitamin C and vitamin B6. Try to have a sweet potato three to four times per week.

Healthy Foods for Women - Sweet Potatoes

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