Top 10 Foods for Women

Top 10 Foods for Women Beans and pulses and PulsesBeans should be included in food for everyone, but for women, are particularly important. They are very nutritious, low in fat, and an excellent source of vegetable protein. A diet rich in fiber is one of the first elements of the prevention of colon cancer, and more women die of colon cancer each year, more than breast cancer, it is better to eat lots of beans. This group of foods also contain phytoestrogens, natural plant hormones, which are also protective against cancer, as well as being important for bones health.KaleKale vegetable is often overlooked, which is responsible for folate (folic acid), an important vitamin B for women. Have a deficiency of folic acid during pregnancy in May due to neural tube defects in children. In the United Kingdom, all women of childbearing age are now thought to need 400 micrograms of folic acid daily. Kale is also an excellent source of vitamin C and calcium, too.Orange vegetablesOrange Squashes (and tubers), such as pumpkin, Butteut Squash and sweet potatoes are a girl? Best friend when it comes to food, comfort food. All these foods are filling, low in calories and rich in beta-carotene, the precursor of vitamin A, which will be a lot of work? S antioxidant magic on your body. Antioxidants are important in anti-aging, helping to repair and regenerate the skin and other tissues. Beta-carotene is also thought to help reduce the risk of feeding cancer.Linseeds (linseed), flax (or linseed) and linseed oil have much to offer women. To begin with, is full of flax? Essential? Omega-3 fatty acids (EFA), which will help create a balance between women? S hormones protect women against heart disease (the leading cause of premature death among women) and the pain of arthritis. Fiber is called lignans in flax, which contain phytoestrogens, which is currently being studied and promising for the prevention of cancer. Lignans are also supposed to have antioxidant properties. The best way to get the benefit of flax fiber and oils grind coffee in a clean grinder used only for this purpose. Or use a pestle and mortar, and sprinkle on cereal in the moing and add them to a bowl of yogurt and natural fruit. Essential fatty acids are very fragile, unstable and susceptible to oxidation when exposed to light and air. Overall, the seeds, the oil is protected. Therefore, the purchase of new ones, where possible, organic seeds. You can eat together, only to chew! Rich in iron FoodsWomen need to eat more foods rich in iron. Getting iron from food (as opposed to a supplement) is by far the best way to get the right amount of iron the body needs and can absorb. Lean red meat and dark poultry are the best dietary sources of iron. Unfortunately, this does not help much if you are vegetarian or one of the many women who avoid red meat. In this case, remember to eat more foods rich in iron? lentils, dried apricots, beans, spinach, fortified cereals, whole, pumpkin seeds and oysters! If you need a supplement, the best choices are Easy Iron (upper Nature Ltd), which is an organic, food in the form of iron, and Floradix, a tonic made of herbs rich in iron. Increase your vitamin C too, so you can absorb non-haem sources iron.SoyaSoya foods (including beans, tofu, soy milk and yogurt, soy sauce, miso and Tamari) are the richest dietary sources of phytoestrogens (and, of course, soy protein). The natural plant substances? phyto-oestrogens - are now thought to be helpful in maintaining bone density, and the best? alteative? Hormone replacement therapy in which many women need hormonal support as they enter the menopausal years. Tofu, milk and yogurt are also a great source of calcium. All these foods can help a woman significantly reduce its level of bad cholesterol (LDL) and raise the good (HDL). Tofu is a great source of low-fat, vegetable protein, preferably to be used in a stir-fry vegetables with soy sauce and rice. Try Cauldron Foods, a company tofu.BrocolliBroccoli is not only a good source of calcium and vitamin B, which contains plant substances called sulphurophanes. These plants are chemicals for protection against cancer and help the liver clear excess estrogen. Today, we? T produce estrogen inteally, but we are exposed to it for the environment in the form of an estrogen-like chemicals in plastic, tap water and other insidious. Excess estrogen causes weight gain, hormonal imbalances, night sweats, and an increased risk of fibroids, breast cysts, breast cancer and endometriosis.Calcium and magnesium - rich foodsWomen of all ages need enough calcium in their diet build and maintain strong bones. Foods rich in calcium, which are also good sources of magnesium (and other nutrients) go a long way to the health of bones and heart. Magnesium is a nutrient that plays an important role in creating new bone, so think of seeds and nuts as healthy additions to a whole grain. Calcium, magnesium and potassium are alkalizing minerals. Bones serve as an important reservoir of these alkaline minerals, which are published to neutralize acids in the body. If your body is too acidic (as is the case, if you eat lots of animal protein, smoking or drinking too much alcohol, or become very stressed), the bones must donate their minerals to restore your pH balance. This can deplete the bones, leaving them fragile and the United Kingdom weak.The RNI is 700 milligrams of calcium a day, but many experts believe that it should be more like 1200 to 1500 mg per day. When considering the epidemic of osteoporosis and heart disease among women, it is advisable to include or increase the consumption of these foods? plain plain yogurt, which is not only a source of beneficial bacteria to the health of the colon, is also much easier to digest than other dairy products), parmesan (again, easy to digest), and goat cheese ? s cheese, canned salmon bones, fresh grilled sardines, cabbage, almonds and sunflower seeds, tofu, fortified? SoGood? soy milk (20% more calcium milk cow-s) e? Provamel? Soy yogurt. Substitution of milk products with milk and soy yogurt in the diet of all the benefits of soy protein, while reducing the amount of animal fat in the diet. A 100 g of tofu or 125g pot of plain yogurt supplies 200 milligrams of calcium. A pinch of parmesan cheese makes a huge 390mg of calcium, and 100 grams of canned pink salmon 300mg. Do not forget your fruits and vegetables? in a recent research shows that the bone health of women who have more fruit and vegetables in the diet tend to have higher bone density. Fruits and vegetables contain a number of micronutrients such as magnesium, vitamin C and boron. We now know that they play a key role in bone metabolism.If is necessary to supplement with calcium, it is worth remembering that football should be taken with magnesium in a 2:1 ratio. This is because calcium and magnesium need each other for proper absorption and use of the body. So, if you supplement of 500 milligrams of calcium you should take 250 mg of magnesium at the same time. Most companies reputation surcharges that now take this into account and synergy? Need? for other nutrients involved in the process of bone metabolism. Choose carefully.Water! Water is a nutrient and the fact is that we need it ... and much of it. Sure, the water in May one of the best tools in the game of weight loss. It not only suppresses the appetite, but it helps the body metabolize stored fat. Water bodyguard? Tissues well hydrated, so if you want smooth, line free skin until it is naturally possible? drink! salmon and other fatty fish (in moderation) salmon was avoided, both for white fish or sole, because of him? s more high-fat. However, once we understood the value and benefit the most? Omega-3? in salmon and other fatty fish, is back on the plate. It 'now time, however, aware of the power of individuals are far from the direction of fatty fish (or at least reduce), not because of fat, but because of the presence of hazardous chemicals and metals. The fish, like mackerel, salmon and swordfish are known to contain high levels of potentially carcinogenic chemicals, and others, including shark, marlin, swordfish and red snapper contains the highest levels of mercury. These large, long-lived predatory fish and mammals tend to accumulate more mercury in a shorter life than the fish. The Food Standards Agency (FSA), we recommend that you eat 2-4 servings of fish a week, 1-2, at least should be a variety of oil. Pregnant women are the only group who need to limit the intake of fish oil for 2 people per week, but not completely avoid fish. Omega-3 fats are essential for the child? And the development of the brain. Many people prefer to take a supplement of fish oil supply, flax or stick as a source of omega-3? S. Nutri? S Eskimo oil is one of the best non-contaminated fish oils on the market and which contains fat soluble antioxidant vitamin E to fish oil is not oxidized in the body. Remember Omega-3s are essential for good health and free of diseases such as Alzheimer's disease? S, cancer, depression, diabetes, heart disease and rheumatoid arthritis? so I said, do not avoid all fish, as fish oil is the richest source of Omega 3? s we know. Important are the omega-3 DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) - from fish oil and algae - and alpha linolenic acid, usually from vegetable sources such as flax oil. In a healthy person, linolenic acid can be converted into EPA and DHA, provided that the proper enzymes are present. However, only 2% of alpha-linolenic acid in linseed oil is converted to EPA? much less than is found in fish oil. EPA and DHA significantly reduce the risk of heart disease by lowering LDL cholesterol and triglycerides, prevent blood platelets to become sticky, and can lower blood pressure. They also promote good bone health, heart health, health and breast. DHA is particularly important during brain development, is so popular and useful during pregnancy.Re: canned fish - in the canned tuna, all the fat is lost if the canned tuna is not regarded as a fatty fish. The process of canned fish (salmon, sardines, sardines) is different from that of the tuna, and will not affect the content of fish oil. As the canning process affect the stability and integrity of the delicate fish oil has not been completely clarified. The possible presence of mercury and toxic chemicals, I would imagine is no different in fresh or canned fruit fish.Eating to compensate for the absorption of mercury? To benefit fish by reducing exposure to mercury, eating tropical fruit for dessert? diet rich in antioxidants from fruits such as mango, pineapple, banana and papaya, may help reduce the amount of mercury that your body absorbs, according to a study published recently in Environmental Research (2003). This study was 12 months future food survey conducted with 26 adult women from a community that feed on fish in Brazil. They found a strong correlation between fish consumption and mercury (Hg) in hair. No wonder you think May?. What was very interesting and surprising was the finding that this strong relationship has been significantly modified by fruit consumption: for the same number of fish meals, those who ate more tropical fruits are the lowest levels of mercury hair. The results of this study indicate different ways of maintaining fish consumption while reducing Hg exposure in the Amazon. A number of pesticides and nutritional fibers present in fruit can interact with Hg in several ways: absorption and excretion of transport, binding to target proteins, metabolism and sequestration. More research on large populations of the world more light on the scope and public health with the use of fruits to counteract the toxic effects methylmercury.Try of this tasty fish dish? with minimal exposure to mercury! Fresh tuna steak with mango salsa (For 2) Ingredients: 2 fresh tuna steaks, marinated in olive oil and chopped garlicFor sauce: 1 whole mango, peeled, cut into wedges and stone A small piece of fresh ginger root, finely chopped Handful of chopped fresh coriander 1 tablespoon balsamic vinegar and 1 tablespoon of olive oil, mixed Juice of half a lemon or lime Ground black pepper tasteMethod: Place steaks in a frying pan. Pan-fry over medium heat until opaque on the outside and a little 'pink in the middle. Even if the fish is cooking, combine all sauce ingredients in a bowl and mix well. Serve the fish along the mango sauce and a large mixed green salad.Lucy-Ann Prideaux BSc Master Registered nutritionist RNutr