Eating a nutritious well-balanced diet is essential for everyone's health, but women have some specific nutritional needs that are different from men. Women need to eat a variety of foods rich in iron, folate, and calcium, in addition to fruits, vegetables, and foods with whole grains and protein. There are several top foods that can deliver these nutritional requirements.
Lean Meat and Fish
Meats, such as turkey and chicken, and fish provide protein and iron that women need, but are relatively low fat as well, according to the American Dietetic Association. Iron is essential for optimal levels of energy, and is especially important for women as they lose a lot of this mineral during menstruation.
Soy-based Foods
Soybeans and soy-based foods such as soymilk, tempeh, and tofu are rich in phytoestrogens, notes the University of Medicine and Dentistry of New Jersey. Phytoestrogens promote heart health and reduce the risk of heart attack and stroke. Additionally, phytoestrogens from soy-based foods may reduce the risk of bone fractures in women as a result of osteoporosis. Clinical research has even shown that the phytoestrogens of soy-based foods can help prevent lung cancer. The University of Southern California also notes that soymilk is a great source of calcium.
Fruits and Vegetables
The website WomensHealth reports that eating fruits and vegetables reduces a woman's risk of developing heart disease. Fruits and vegetables are low in fat, often high in fiber, and provide a number of vitamins essential for a woman's health. Oranges and leafy greens such as spinach deliver folate, which aids in reproductive health and the health of a growing fetus during pregnancy.
Whole Grain Foods
Eating whole grains helps keep a woman's heart healthy, according to WomensHealth. There are many types of foods made with whole grains that are healthy and tasty. Common whole grains include: oatmeal, brown rice, wild rice, quinoa, bulgur, buckweat; and whole grain preparations of oats, rye, wheat and barley. A variety of breads, pasta, and even pizza crust can be made from a number of these whole grains.
Low-Fat Dairy Products
The mineral calcium is important for female health and wellness, according to the University of Southern California, as it is an essential component of strong bones and teeth. Calcium also supports muscle health, and normal heartbeat and blood pressure. Thus, eating foods rich in calcium benefit multiple different areas of the female body. Foods that provide the highest levels of easily absorbed calcium are dairy products such as milk, yogurt and cheese. It is best to eat low- or non-fat versions of dairy products to help maintain healthy cholesterol levels, heart and blood vessel health and a healthy weight. Dairy products are also a great source of vitamin D, which cooperates with calcium to make strong bones.
Beans
Beans provide fiber that supports a woman's gastrointestinal health. Beans are also a great source of folate and iron, both of which women need to be healthy and energetic.
