Health

Women’s Wellness: 5 essential food to include in diet

Oct 1 2020 By Liz Thomson
women's wellness and essential diet
women's wellness and essential diet
Photo: Pixabay

Food acts as fuel for our bodies. The kind and quality of food we eat reflect on our health and well being. Nature has blessed us with certain foods that provide us with enough energy and impart nourishment. Like medicines, some of the food groups are particularly advantageous in healing and maintaining well being, due to which they are often classified as medicinal foods and superfoods. Particularly, these foods or essential diet contribute towards women’s wellness and health and the smooth functioning of biological processes.

Some of them have nutrition and mineral composition that works synergistically to enhance women’s hormonal, physical, and mental well-being. Inculcating them in your diet can benefit your wellness in several ways.

Here are five essential diets that can help balance your overall wellness, especially for women. 

Broccoli, immunity-boosting essential diet 

woman-washing-a-head-of-broccoli-in-her-sink
Photo: Pixnio

This superfood is low in calories but is packed with nutrients that support multiple aspects of women’s health and wellness. It is loaded with antioxidants and helps fight body damaging free radicals and helps build immunity. Broccoli belongs to the cruciferous family of vegetables that help fight against cancer. A study among the elderly women found broccoli effective against atherosclerosis that plague the arteries in the body. The phytochemicals in broccoli help in unclogging the cholesterol and fats deposits from the arteries. Thus, minimising the risk of heart attack and strokes protects cardiovascular health in the long run. 

The high amounts of sulforaphane, found in broccoli, reduce the cancerous cells of leukaemia and melanoma. The whooping high content vitamin K in broccoli helps maintain blood pressure. Broccoli is also a boon for your skin health as it countersigns ageing and hyperpigmentation. Currently, there is a lot of hype about the role of collagen in skin health. The presence of high quantities of vitamin C (135% in 1 Cup serving) initiates collagen production that essentially helps increase the firmness and texture of the skin.

One serving of broccoli supplies the body with many healthy vitamins and minerals essential for women’s health. Since cooking broccoli waters down its nutritional value, consider eating it cooked or steamed. Therefore, consume broccoli as an essential diet to promote women’s wellness and health. 

Whole egg, an essential diet for women

Egg possesses a reputation for nature’s best source of multivitamins; eggs are incredibly wholesome and nutritious. There is a lot of misconception about the egg yolk, and some of us tend to throw away the yellow part of the egg. However, the yellow part of the egg yolk is the powerhouse of nutrition containing a broad range of vitamins, including folate, vitamin D, vitamin B12, and selenium. While folate supports a healthy pregnancy in women, vitamin D helps reduce the risk of osteoporosis in old age. One whole egg contains approximately 6 grams of good quality of protein; i.e., it has the right ratios of essential amino acids for our body to utilise them efficiently. 

Studies found that eating eggs increases High-Density lipoprotein (HDL), the good cholesterol. Therefore, daily consumptions can take care of bone health and the essential fats to balance hormonal health in females. The dietary requirement suggests the consumption of 2 whole eggs every day for an adult female. Cooked eggs serve as a wholesome breakfast rich in good protein and fats. Pairing it and some carbohydrate sources such as bread, cereal, or fruits can give your body a perfect energy boost to kick start your day.

Therefore, including this essential diet in women’s food habit can contribute to their health and well being.

Cranberry prevents vaginal infection

cranberry for women's health

The little red berries can be delicious as well as a nutritious addition to your diet. Cranberry is essentially full of antioxidants with a cup of cranberry containing almost 9000 antioxidant capacity. Cranberry is a boon for women’s vaginal health as it helps fight infection. The high level of proanthocyanidins in cranberries prevents bacteria from adhesion to the urinary tract. Therefore, it prevents UTI infection, a condition common in women, ultimately contributing to women’s wellness. 

Cranberries can also slow down the progression of tumours and colon cancers. Cranberry can also prevent gum disease and nourish the skin. The phytochemicals present in cannabis can boost immunity and help support vitality. 

Flax seeds contribute highly to women’s wellness 

A natural systematic balance in the hormonal cycle is an essential aspect of women’s health. One component that helps reduce hormonal imbalances and restores regular menstrual cycles is the omega-three fatty acid. A good balanced hormonal health is not only pertinent to fertility; it also plays a key role in keeping mood, skin, hair, sleep, and other general wellness in order. Flax seeds are loaded with minerals, oils, vitamins, and phytoestrogens that help regulate women’s hormones. 

Flaxseed helps balance hormonal health by stimulating and metabolizing estrogen levels in the body. The ground flaxseed contains high quantities of lignans that help eliminate excess hormones from our system and reduce the risk of cancer. Flaxseeds are also a rich source of dietary fibres regulating the bowel movement to reduce constipation. 

Cannabis proven effective for women’s reproductive health

cannabis in food
Photo: flickr

The legalisation of cannabis gradually led to a lot of discoveries about the potential medicinal uses of cannabis. As the stigma tends to decline, the herb’s social image changed from a recreational drug to medicinal marijuana. Cannabis has also shown its effectiveness in the obstetric and gynaecological field. It can reduce uncomfortable feelings, cramps, and muscle stiffness during menstrual cycles. It can also help enhance sexual experiences and reduce menopausal symptoms such as vaginal dryness, hot flashes, and bladder infection. Cannabis can help in the swift transition of this phase. 

Cannabis can be a safer alternative to deal with everyday stress and anxiety. However, it is essential to take advice from a marijuana doctor to understand the appropriate dosage and right strain to reap its benefits. As cannabis edibles are one of the simplest ways to include cannabis in your diet, you can buy edibles and make a selection from a range of delicious alternatives. When you feel overwhelmed with so many emotions because of the changes you are dealing with, you can get or make your own CBD edibles to calm you down

The Bottom Line.

Often due to work-life balance and maintaining tight schedules between home and the outside world, women tend to miss their health. Moreover, sometimes our everyday food lacks balanced nutrition. Incomplete nutrition can cause nutritional deficiency, which can hinder several vital processes in our body. Therefore, these simple additions to essential diets can take care of multiple aspects of women’s health and well being. 

For more, keep following Wikye.com

 


Related Posts