Women have health concerns that are specific to their sex. Women must eat to prevent illness and disease related to their reproductive health as well as the health of their breasts, bones and brain. Healthy women must also concentrate on a diet rich in nutrients and antioxidants because it will protect their good health and prevent disease. If you are lucky enough to be in good health, adding certain foods to your diet will help you remain healthy.
Green Salad
Many women view a salad as a diet food, but it is beneficial beyond being low in calories. Carol Ann Rinzler, Manfred Kroger and Jane E. Brody report in their book, "The New Complete Book of Food: A Nutritional, Medical, and Culinary Guide," that eating a diet rich in leafy greens can increase your intake of folic acid, which may reduce your risk of a heart attack. This is crucial given that heart disease is the No. 1 killer of women. Folic acid is also important for women of childbearing age because it can help prevent cleft palate and spina bifida in unborn babies. Add spinach, romaine lettuce, kale and collard greens to your salad to get these benefits.
Whole-Grain Bread
Women need plenty of whole grains because they promote healthy digestion as well as supply energy. Rinzler, Kroger and Brody add that whole grains supply B vitamins, particularly vitamin B-6, which can lower your risk of heart attack. B vitamins are also important for the regulation of brain chemicals that control your mood. A diet low in B vitamins may contribute to feelings of sadness and can even lead to symptoms of depression. Eating whole-grain bread can keep you healthy by preventing changes in your brain chemicals. Whole-grain pasta and cereal are other sources of B vitamins.
Fruit
Not only is fruit essential for the maintenance of your good health, it can also curb your cravings for sweets, Ellen Frances Olshansky notes in her book, "Integrated Women's Health: Holistic Approaches for Comprehensive Care." Many women experience cravings for sweet foods, such as chocolate, at different times during their monthly cycles. If you experience sweet cravings, choosing fruit can help you keep you intake of nutrients steady and will help prevent you from eating too much sugar, which can lead to weight gain. Fruit is also lower in calories than sweets so you are able to retain your good health by maintaining a healthy weight.
Dairy Foods
Women are at risk of osteoporosis because of their smaller stature, and dairy foods help build your bone strength as well as help you retain the bone strength you already have. Olshansky reports that healthy women should consume two or three servings of dairy foods each day to get plenty of calcium for bones. One cup of skim milk supplies about one-third of your daily needs. Other sources of calcium include cheese and yogurt.
References
- "The New Complete Book of Food: A Nutritional, Medical, and Culinary Guide"; Carol Ann Rinzler, Manfred Kroger and Jane E. Brody; 2009
- "Integrated Women's Health: Holistic Approaches for Comprehensive Care"; Ellen Frances Olshansky; 2000
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