Ten power foods that every woman must have
Here, I share my list of ten power foods that work wonders for women and their unique health problems. It is interesting to note that the foods mentioned in the list are not readily available in grocery stores but chances are that they could just be be sitting on your kitchen shelves as you read this - they were probably in front of you all along.
#1. Egg whites
Did you know that with their rich protein, vitamin and mineral content, eggs also significantly contribute to improving your concentration, maintaining healthy weight, developing the brain, strengthening eyesight, clotting the blood as well as preventing both birth defects and breast cancer? The intake of protein like eggs should be especially upped during both pregnancy and lactation: the process of forming a baby requires active cell multiplication or growth. And where there is growth, there has to be protein. I would opt for the egg whites, though – with just 16 calories per egg white with none of the fat. Since it is 100 per cent reference protein, all the protein you get from the egg gets fully absorbed by the body, with nothing going to waste.
#2. Quinoa
What’s the story behind this glory? Quinoa, a relatively newer kid on the block, is a fantastic source of vegetarian protein. So for those of you who can’t eat eggs, quinoa can be an effective substitute. It resembles couscous when boiled and can be used as a replacement for rice or grain. This healthy power food can be had with regular meals or as a filler in the form of a healthy snack. Like eggs, Quinoa is also a 100 per cent reference protein which has all nine essential amino acids, including lycene, which no other cereal has.
#3. Flaxseed
This power food is a wonderful source of fibre and is a natural laxative. It also helps with lowering cholesterol and may even protect against diabetes as it decreases insulin resistance. You can sprinkle it over salads or use it as an interesting garnish. Toast it before eating it though; a teaspoon a day should be enough.
#4. Salmon
Salmon’s high Omega-3 fatty acid content makes this an unbeatable power food. This fish has been known to fight heart disease, decrease cancer risk, protect joints, improve mood and cognition as well as treat eye problems such as dry eyes. You can use the cured version of salmon in your daily sandwich or even grill or bake the fish itself.
#5. Wheatgrass
This food has been known to clean the liver, boost the production of haemoglobin, heal wounds, purify the blood and improve digestion. Work it into shakes to get the best out of this wonder ingredient.
#6. Green tea
Give green tea the green light if you need help with lowering your risk of cancer, easing arthritis pain, regulating your cholesterol, preventing heart disease, boosting the immune system, losing weight, having healthier teeth, fending off allergies and infections and reducing or completely preventing acne. It is loaded with disease-fighting antioxidants. You can never have too much of it. Drink up to feel good.
#7. Tomatoes
One of the most common and most powerful foods in existence is the humble tomato. This power food derives its luscious red colour from Lycopene, an antioxidant which does not occur naturally in the body and has to be derived from an external food source. Tomatoes are associated with the prevention of cancer and heart disease as well as the lowering of cholesterol. This red wonder is widely available and is also the ultimate spouse: it marries with almost everything. A tomato a day keeps the doctor away.
#8. Walnuts
This nut, which looks like a brain, is actually good for your brain. Walnuts have also been known to do wonders for your heart, mood, bone health and weight loss as well as help with insomnia, gallstones, diabetes and cancer. Do check, however, if you are allergic to them before you eat. A small handful – maybe five or six – is enough to tap their potency without affecting your weight (if you’re not on an active weight loss programme).
#9. Yoghurt
There’s such a thing as “good” bacteria and dahi has an abundance of it. Additionally, yoghurt with active cultures – like probiotic curds – helps with gastrointestinal conditions to include constipation, diarrhoea, lactose intolerance, colon cancer and bowel disease as well as in the prevention of osteoporosis and regulating blood pressure. You can have dahi with your meal or even as a separate snack to get the best out of this bacterial boost.
#10. Strawberries
The delicious strawberry doesn’t just look and taste good. This is an antioxidant power food and has been associated with cardiovascular benefits, blood sugar regulation (and is therefore good for diabetics) as well as with fighting cancer.
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