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Wouldn’t you love it if all foods you ate were delicious, nutritious and healthy, all at the same time? Healthy eating is not just about following strict nutritional philosophies and staying unrealistically thin. It is also about feeling great, stabilizing our moods, and having sufficient energy.

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Some foods can help women by fending off things like breast cancer, osteoporosis, hot flashes, and heart attacks and stroke. Here are some foods that every woman can incorporate into her diet.


The benefits of tomatoes arise from the high levels of lycopene present in them. Research has suggested that lycopene may protect from breast and cervical cancer. It contains powerful antioxidants that help a woman fight heart diseases, and it also keeps you younger-looking by protecting the skin from UV damage.

Green Vegetables

Green vegetables like broccoli, kale, and cabbage contain a powerful anti-cancer enzyme called myrosinase, which can significantly reduce the risk of developing breast cancer. Green vegetables also contain a compound called sulforaphane, which fights osteoarthritis, a common form of arthritis. Researchers have also found that Vitamin K in green vegetables can lower the risk of hip fracture. The body requires Vitamin K to activate the bone protein that is needed to ward off osteoporosis, a disease that is four times more likely to strike women than men.


Beans are one of the healthiest foods a woman can eat. An article published in the International Journal of Cancer concluded that beans and lentils can help protect you from breast cancer, thanks to the presence of flavanols. They also contain protective substances called protease inhibitors. The high levels of soluble and insoluble fiber in beans help to lower cholesterol, preventing cardiovascular diseases. Soybean contains isoflavone, which helps in the regulation of hormones, aiding with perimenopausal and menopausal symptoms.


Berries like raspberries, blueberries, strawberries, and blackberries provide the body with powerful anti-cancer nutrients known as anthocyanin. Anthocyanin plays a very important role in cell repair. It also decreases the risk of breast and gastrointestinal tract cancer. Berries are also rich in folic acid, which is required by women during childbearing days. The proanthocyanidins found in cranberry juice prevent the bacteria from sticking to the walls of the bladder, warding off urinary tract infections. They also help to curb obesity by reducing the development of fat cells.

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Whole Grains

Whole grains are rich in soluble and insoluble fibers that help to stave off digestive problems in women. Try to incorporate foods like whole grain breads, quinoa, barley, and oats into your diet. The high concentration of antioxidants in whole grains protects the skin from signs of ageing. Whole grains also contain complex carbohydrates, which help to stabilize the levels of blood glucose.


Fish like salmon, trout, mackerel, sardines, and herring contain oil in their tissues and around the gut. These omega 3 fatty acids protect the body from a number of health threats. These acids provide protection from diseases like joint pain, hypertension, heart diseases, and lupus. According to a study, eating one portion of oily fish every week can reduce the risk of developing arthritis by 50%. Consuming fish also helps to lower one’s body weight, waist circumference, and BMI. Omega 3 fatty acids are required for the development of the fetus and also help combat postpartum blues.


Nuts are packed with monounsaturated and polyunsaturated fats that help to prevent heart diseases. They are also a good source of Vitamin E, which keeps the skin and hair in excellent condition. Nuts can also help you to get a slim figure. In a study published in the European Journal of Clinical Nutrition, women who ate 1.5 ounces of nuts daily experienced reduced hunger with no increase in body weight.


Apples are one of the few fruits that are an excellent source of antioxidants, which help to combat free radicals. Free radicals are substances generated in the body that lead to premature ageing and other diseases. Some studies have concluded that the polyphenols found in apples might extend one’s life span. In another study, older women who ate apples daily experienced a 23% drop in bad cholesterol and a 4% increase in good cholesterol.

These are some great foods to start incorporating into your diet for a healthier and fitter you! Don’t forget to leave your feedback in the comments section below. Stay fit, stay healthy!

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