Products for the female reproductive system. The most useful products for women's health. Products for women: red beans - Your assistant on the way to a slim body

Many women sometimes think about whether they need to eat in some special way, not like the stronger sex eats. And there is nothing strange in this, because a woman's body is radically different from a man's, which means that some of the elements that we get from food, she needs some to a greater extent, and some to a lesser extent. Proper nutrition can protect a woman from many problems, such as the possibility of heart complications, breast cancer, nervous disorders. The modern fast pace of life, poor ecology - all this negatively affects not only women's health, but also attractiveness. But the desire to like is fundamentally embedded in the female mind. But, nature has taken care of everything, including creating healthy food products for women that can help her be healthy and beautiful. This does not mean at all that it is worth eating only them, it is enough just to introduce these products into your diet on an ongoing basis. So which foods are good for women's health?

First of all, it should be noted that for any person, both for a woman and for a man, the main thing is to eat right, maintain balance, and supply your body with all the necessary elements. Therefore, useful products for women's health can be divided into several groups, because they give the body different elements.

10 Calcium Rich Foods for Women

calcium is very important element, necessary for our body, because it is thanks to him that teeth and bones remain strong. In addition, calcium has a beneficial effect on cardiovascular system, blood supply, nervous system. If there is not enough calcium in the body, a person can get osteoporosis, osteoarthritis, and pain in the bones and muscles may appear.

• The first place, without a doubt, is occupied by dairy products. After all, cream, cottage cheese, milk and cheese contain a huge amount of calcium;
• Cauliflower and broccoli are also very high in calcium;
• Soy products, such as tofu, also boast a high content of this element;
• It is worth paying attention to such a pleasant delicacy as nuts;
• Fish, especially marine;
• Calcium is also found in fruits such as figs or apricots;
• Refreshing orange or grapefruit juices;
• Whole wheat bread;
• Legumes such as beans or peas;
• Not everyone's favorite, but such a useful garlic.

10 Healthiest Iron-Rich Foods for Women

Iron is an essential element for a woman, because every month, during critical days, along with blood, we lose a large amount of it irretrievably. And iron is required by our body for good hemoglobin and metabolism, hormonal levels and the immune system.

• The first on this list will be chickpeas or Turkish peas, because it is not for nothing that this legume is so popular in the East, although it has not really taken root in Russia;
• Beef is the highest iron-containing meat;
• Leaf beet;
• Again, "hello" from the East - tofu;
• Dried apricots and compote from it, familiar to all of us since childhood;
• Wheat bread;
• Among the vegetables, the leader is potatoes, onion and tomatoes;
• And among the fruits - bananas, plums and apples;
• Berries that will please us with iron are cranberries, blackcurrants and strawberries;
• Do not forget about such a delicacy as dried mushrooms.

Top 10 Vitamin C Rich Foods for Women's Health

No doubt everyone has heard about how important Vitamin C is. It affects three hundred processes in our body, amazing, isn't it? Vitamin C is simply necessary for such systems as the immune, digestive, nervous. This vitamin synthesizes hormones and produces collagen.

• Without a doubt, all citrus fruits will be in the first place here - oranges, lemons, grapefruits - choose to taste;
• The queen of summer country beds is strawberries;
• Bulgarian pepper also carries Vitamin C;
• We are all familiar and beloved - potatoes;
• Ripe red tomatoes;
• Delicious foreign guest - kiwi;
• Painfully native Russian parsley;
• A rarity on domestic shelves - guava;
• Rosehip and sea buckthorn, and decoctions from them;
• The guest from the south is wild garlic.

Top 10 Folic Acid Rich Foods in the World for Any Woman

Folic acid or Vitamin B1 needs to be replenished every day, the situation is aggravated by the fact that this acid is easily lost during cooking. Vitamin B1 affects metabolism, cell division, the creation of leukocytes and erythrocytes.

• In the first place is the product, which for some reason also did not find much distribution - these are asparagus shoots;
• Orange and orange juice will also give your body Vitamin B1;
• Beef liver;
• Spinach, which should not be thermally processed for a long time;
• Rice familiar to all of us;
• Fresh green peas;
• Raw eggs, which of course should be consumed with caution;
• Broccoli;
• roasted peanuts;
• Popular in Lately avocado.

Products useful for the female body, Also include vegetable oils . Flaxseed oil contains a huge amount of potassium and magnesium, zinc and lecithin, and also significantly improves mood. It is enough just to drink one tablespoon every day before going to bed, so that the body receives all the necessary elements that linseed oil provides.

The most useful women's products are also ordinary white cabbage and salads. Cabbage is not only very dietary product, it has a great effect on vision, and strengthens the immune system, contains calcium and helps to lose weight. Green salads are also very beneficial for the body, they contain a large amount of phytochemicals and promote detoxification.

Speaking about what are the most useful products for the female body, do not forget about ordinary water. After all, everyone knows that there is more than seventy percent of water in the human body, it regulates everything. metabolic processes. Lack of water in the body leads to early aging, as well as to a whole bunch of diseases. It is vital for any adult to drink at least eight glasses of fluid a day.

Speaking of liquid, it is worth noting that drinks such as green tea and cocoa. Green tea slows down aging, because it is a source of antioxidants. Tea can also prevent cancer, preserve youth and skin, and improve overall tone.

In addition to the fact that, as we all remember from childhood, cocoa is very tasty, and like any sweet, it perfectly cheers up, cocoa has a number of other useful benefits. Cocoa slows down the onset of menopause, keeps beautiful hair and nails, improves skin, has a good effect on the speed of thought and performance.

Another product that should definitely be included in your diet for all women is broccoli. We can say that this vegetable is the winner among the products that protect our body from possible disease cancer. In addition, broccoli is a natural diuretic, which is very important for cleansing the body. Broccoli contains a huge amount of fiber and vitamins, potassium and protein. For pregnant women, broccoli is also indispensable, since it contains such a component as folate, which favorably affects the development of the child.

While menopause begins, many women wonder if they should change their eating habits, What foods are good for menopause? For all women, this period begins at different ages, sometimes it happens quite early due to heredity or past illnesses. But, useful products for early menopause are no different from the list of products for those who have this period on time, because the processes in the body, despite the time difference, are about the same for all people.

• The first step is to take care of the level of calcium in the body, and these are all the same dairy products, legumes and nuts;
• You should also try to reduce cholesterol, seafood, nuts and high-quality vegetable oil will help you with this;
• Choose vegetables and fruits that are especially saturated with useful elements. This is easy enough to do, because often they have the brightest color - cherry, carrot, grapefruit;
• During this period, vitamin E is very necessary, which is abundant in rice, peas, potatoes and avocados;
• Do not forget about immunity, which will be helped by onions and garlic.

Products useful for menopause also include cashews, dried apricots, kiwi, melon and seaweed.

And young girls who are only at the beginning of their journey, and often think only about the problems of excess weight, should also think about proper nutrition. After all, a young body should develop normally and prepare for a possible future pregnancy. The most useful products for girls can be easily found on the shelves of any store.

• First of all, it is, of course, calcium-rich milk. It can be replaced with natural yogurt without preservatives;
• Meat, which is a source of protein and iron;
• Legumes, which will saturate the body with a huge amount useful substances, such as magnesium and copper;
• Berries are a source of vitamin C with natural bactericidal properties.

At monthly losses blood, and related processes, many girls do not feel very well, so it is important to know what foods are good for menstruation.

• If you are not a fan fish oil, which has a great effect on blood circulation, then you need to include as many fish as possible in your diet;
• You should eat as much protein as possible - cottage cheese, eggs, cheese and nuts.

In addition, products useful for menstruation are dark chocolate, which contains flavonoids, and sunlight, which provides the body with Vitamin D.

If you ask yourself what products are good for the female genital organs, the answer is not difficult. Colored products are useful for the female genital organs, because nature provides so that natural products often not white. Therefore, you should avoid flour, sugar, white bread in your diet.

Being at one of the most important stages of their lives, many people think about what foods are good for pregnant women.

• It is, of course, dairy products;
• Fish and seafood;
• Vegetables and fruits, and juices from them;
• Lean meats;
• Mushrooms containing nicotinic acid.

If we have the opportunity to give some product a palm and choose the most useful product for women, it will be an ordinary tomato. It is tomatoes that contain a huge amount of antioxidants and locopene. It affects the functioning of the heart nervous system and it just lifts the mood. Scientists have recently found that tomatoes can reduce the risk of breast or cervical cancer.

The most useful products for women's health are also cranberries and, not surprisingly, spices. Cranberries are a source of proanthocyanidins, which protect the bladder and kidneys, and the cardiovascular system. And, in addition, it is a source of calcium, phosphorus, copper and iron, as well as vitamins C and B.

Centenarians live in the east, and it is not for nothing that spices are actively used there. Cinnamon, ginger, turmeric can affect and prevent many from developing chronic diseases. When these spices are added to not very correct, fatty foods, its harm, as scientists have calculated, is reduced by thirty percent.

Summing up, we found out that the most useful foods for women are completely ordinary hot goods which can be found on the shelves of any stores. Useful products for women, exactly as for men, and, of course, for children, are, first of all, healthy, fresh food, endowed with vitamins and microelements. Now, knowing what foods are good for the female body, you will surely include them in your diet, and this will help you stay young, beautiful and happy for many years.

Eating right is important for everyone. But still, it is especially necessary to have a healthy and balanced diet woman to be beautiful and give birth to a healthy child. Find out what foods you need to lean on, and how to eat right for a woman for beauty and health.

1. Sea fish

Fish fatty varieties, for example, salmon, trout, mackerel, sturgeon, and others, contains group B, calcium, zinc, iron and magnesium.

Also this fat one. sea ​​fish- a source of omega-3 fatty acids, which improve blood flow in the pelvic organs, which is simply necessary for conceiving and bearing a child.

2. Olive oil

Scientists have found that residents of the Mediterranean countries are much less likely to get sick. The thing is that olive oil in their diet is a common product.

Oleic acid, which is part of the oil, blocks the work of the HER-2 / neu oncogene, which is the cause of breast cancer in every third woman who becomes ill.

For proper digestion, olive oil is simply irreplaceable. And as we know, good digestion is the key to a beautiful figure and clear skin.

3. Carrot

Beta-carotene, which is contained in this tasty and healthy vegetable, helps to strengthen the woman's immunity, softens the influence of harmful environmental factors.

And even helps a woman deal with stress. In addition, carrots combined with sour cream or butter- an excellent tool to raise hemoglobin during pregnancy.

4. Cabbage

White and broccoli, Brussels sprouts and cauliflower - these are perhaps the most useful vegetables for a woman. Especially for future mother. Cabbage contains a lot of B vitamins, manganese, zinc.

Cabbage is one of the best natural stimulants cell growth. Cabbage is also a source of folic acid, a deficiency of which can cause neural tube defects in infants.

5. Peas, beans and other legumes

Asparagus, soybeans, beans, peas, beans are excellent products not only to please the whole family with delicious lecho, but also for women's health.

Legumes are great for those women who are watching their figure, because they are nutritious and contain a minimum of fat and a lot of fiber necessary for the body. Beans reduce the risk by 22%.

Legumes prevent bowel cancer, which is more common in women than men. And soy practically replaces meat in its qualities. The composition of soybean oil includes components similar to fish lipids, lecithin, choline, vitamins B and E, and other trace elements.

6. Linseed oil

Flaxseed oil and flax seeds prevent cancer, reduce the size of tumors in the breast, prostate and colon.

In addition, they reduce the risk of developing heart disease, cardiac arrhythmias, because they lower the total cholesterol level. Flaxseed oil helps prevent constipation, normalizes levels in diabetes, and helps reduce inflammation in arthritis and asthma.

7. Water

So that the skin does not dry out, so that it functions normally gastrointestinal tract, a woman needs to drink 2 liters of clean water per day.

Water deficiency in the body is the cause of early aging, unhealthy complexion and frequent constipation.

8. Milk

Not only milk, but also other dairy products are necessary for a woman as a source of calcium.

And a woman needs calcium in her youth - to look beautiful, during the formation of the baby's skeleton, in old age - so as not to get sick with osteoporosis. So cottage cheese, milk, yogurt, kefir - all this should be regularly on your table.

9. Cheese

Hard cheese contains calcium, which is so necessary for a woman during pregnancy. Cheese also contains bacteria that protect our teeth from the effects of acid, which is formed in oral cavity.

In addition, hard cheese contains an excess of calcium and phosphorus, which are needed to strengthen tooth enamel.

10. Beets

Beets are a source of minerals that are necessary to combat cardiovascular diseases and hypertension. Beetroot can be eaten raw, drink fresh beetroot juice.

You can bake and boil beets - this way it is especially useful for digestion, although it contains less nutrients than fresh beets.

11. Oatmeal

Another indispensable product for women. After all oatmeal normalize bowel function, helps with peptic ulcer, gastritis, colitis, food poisoning. And oatmeal removes harmful toxins and lead from the female body. At diabetes oatmeal even lowers blood sugar levels. Cranberries are indispensable in the treatment of cystitis and diseases Bladder, kidneys and urethra. Cranberries contain substances that protect the bladder from bacteria and prevent these harmful bacteria from multiplying.

14. Sauerkraut and citrus fruits

These products are right on the same page. They contain a lot of vitamin C, which prevents the aging of the body, helps us maintain youthful skin. And sauerkraut normalizes digestion and removes harmful substances from the body.

15. Avocado

Avocados contain a huge amount of vitamins, which have a very positive effect on the condition of the skin and hair. Trace elements that are part of avocados contribute to the breakdown and removal of cholesterol from the blood. Therefore, for women who follow their figure, avocados are simply a necessary product.

For a woman to be beautiful and healthy, you need a lot of factors. But it all starts with nutrition, because in the first place it is important what we eat. The quality of food determines how we look and how we feel. Women's health foods are different from men's staple foods. How should a woman eat in order to maintain her health and beauty for as long as possible? In this article, we will try to answer this question as simply and accessible as possible.

Nutrition rules

There are rules that any woman who cares about her health and appearance must adhere to. They are clear and simple, do not require much effort and time. Yes, and the costs are minimal. These rules can be classified as a "plan healthy lifestyle life" and follow it not only by yourself, but also to attract your loved ones. What is needed for this?

1. Drink at least two liters of pure water daily. The ideal ratio is 30 milliliters per kilogram of weight. Do not drink a lot of water at night, do not provoke the appearance of edema.

2. Don't eat before bed. The last meal should be no later than three hours before bedtime. It is advisable to make dinner protein, as protein will force your metabolism to work most of the night.

3. Among the products useful for women's health, there must be a place for vitamins. Especially important for a woman are A, E, folic acid and calcium. Skin, hair, bones and nails should be in excellent condition, and vitamins will help you maintain it.

4. Breakfast must be present. It is desirable that this be a full breakfast, and not coffee with a sandwich or candy. It is better to start the day with cereals. So you wake up your body and make it work productively throughout the day.

5. Snacking two hours after the main meal will help your body absorb the main foods for women's health even better. Snack should be nuts and dried fruits, which are needed to saturate and replenish the body with vitamins.

If you follow these five rules, a woman will maintain health, beauty and youth for a long time.

Fruits

Among the products useful for women's health and beauty, not last place occupied by fruits. They contain a whole range of vitamins and minerals necessary to maintain female beauty. The following fruits are especially useful for a woman: apples, pears and pineapples. A prerequisite is not to eat them at night to avoid fermentation. Best time for fruit consumption - daily, that is, during a snack after dinner. But the most important fruit - a product for women's health - is, of course, the avocado. It contains monounsaturated fatty acids, which are very necessary for the health of the heart muscle and for the absorption of fat from the woman's abdomen. Avocados contain: potassium, magnesium, protein, folic acid, as well as vitamin E and B6 + fiber. Eating a quarter of a fruit a day will help you get all the substances you need for health.

Vegetables

Vegetables - products that improve women's health. The fiber found in many vegetables is very beneficial for proper nutrition, good bowel function and cleansing the whole body of toxins. White cabbage, sweet potatoes, zucchini, carrots, tomatoes - very good products for the female body. But the best vegetable is broccoli. This type of cabbage is rarely loved, but it contains a huge amount of vitamins and minerals: folic acid, iron, calcium, vitamins A and C. Broccoli regulates estrogen levels, preventing the development of breast cancer. So broccoli is a great product for women's health. To get everything you need from this vegetable, you need to eat about three hundred grams per week.

Cereals

Wheat, barley, buckwheat, rice, oats, corn, rye are cereals that are very beneficial for women. The main condition for saving useful properties- minimal processing, that is, you do not need to use wheat flour, but wheat bran or whole grain bread. Grains are rich in protein, carbohydrates, fiber, vitamins and minerals, making them healthy foods for women. All this contributes to good digestion, physical activity, strengthen nerves, prevent cancer, slow down the aging of a woman's body. Grains are an excellent scrub for the body due to the fiber contained in large quantities in each grain.

Fish

Very important product for women reproductive health- red fish. It contains a very large amount of fatty acids (omega-3) and protein. These substances are needed for excellent heart function, for a trouble-free pregnancy, to fight stress and depression, to protect against old age (Alzheimer's) and cancer. Fatty red fish is rich in calcium, which, in conjunction with omega-3, is perfectly absorbed by the female body and strengthens the bones of the beautiful half of humanity. To get the maximum of nutrients from this product, you need to eat fish at least three times a week. If it is not possible to purchase fresh, frozen red fish, then you can use canned food. Important condition: canned food must be good quality preferably from a trusted manufacturer.

Meat

The "king" of products for women's health is meat. But not everyone, but veal, rabbit and chicken. Women need chicken meat to remove toxins from the body, as well as to maintain immunity, especially in winter. Rabbit meat is very dietary, which allows you to keep your figure and perfectly satisfy your hunger. Veal is rich in iron and many trace elements, which is great for women who are looking after their health and figure.

Beverages

Among the most useful products for women's health, a very important place is occupied by pure water. It is her use that is responsible for how a woman looks in the morning, for the condition of the skin and the weight of a woman. Insufficient use of life-giving moisture will affect the woman immediately: dry skin, swelling, wrinkles. It is necessary to consume water at the rate of 30 milliliters per kilogram - no more and no less. Excess water will appear in the form of swelling and puffiness of the face, bags under the eyes, so do not overdo it with the drinking regimen.

Another healthy drink helping women lemon water. Its benefit is that lemon water removes toxins and toxins, nourishes and fortifies the female body. Vitamin C, which is contained in this drink, is very useful for strengthening the immune system and maintaining the youth of the body.

Greenery

If you still do not know what foods are good for women's health, pay attention to the greens. It is greens that are a universal product suitable for any woman. It is simply impossible to go overboard with its use. Special attention give spinach, parsley and dill. In this greenery there is a huge amount of trace elements and vitamins that the female body needs. These "green friends" can help regulate hormones, fight depression and overweight, in replenishing the deficiency of vitamins after winter and in many other ways.

Useful list

Pay attention to the proposed list of products for women's health:

• almonds - will help reduce cholesterol and weight;
• eggs (chicken and quail) - a source of vitamins D and A, choline and saturated fats, which is good for your brain and vision;
• lentils are a wonderful product rich in fiber, protein and antioxidants;
• soybeans - a source of protein that helps keep bones strong and prevent the development of breast cancer;
• cherry - a source of antioxidants that help maintain vision, memory, lower cholesterol and support the heart muscle;
• quinoa (grass) - contains minerals (copper, iron, magnesium and phosphorus), rich in protein and an excellent strengthener of the bones of the skeleton;
• pumpkin seeds - help to cope with depression and heart disease, contain a large amount of zinc, magnesium, selenium and protein;

• kefir (yogurt) - a source of protein and calcium, a probiotic involved in the normalization of digestion;
• green tea - a fighter against cancer, heart failure, diabetes, stroke, dementia and fatigue;
• raisin - great option snack, in addition to nuts, as well as a source of healthy carbohydrates, vitamin C and iron;
• bitter (dark) chocolate is a very useful product for women's health and beauty, which contains copper, zinc, phosphorus, manganese, magnesium and bone strengthening elements, helps improve brain function, reduces blood pressure and is one of the best fighters against depression;
• blueberries - a treasure of women's health and beauty that will help fight against age-related changes in the form of wrinkles, pressure, loss of memory, vision and motor skills.

In order to preserve beauty, youth and health, it is not necessary to inject "beauty injections", engage in exhausting workouts and sit on the strictest diets. It is enough just to reasonably approach nutrition and lifestyle. This article provides examples of products that are available at any time of the year and for any income level. You just have to decide for yourself whether you want to be healthy and beautiful or not. Choose the women's health products that are right for you and stick to the recommendations. It's never too late to start taking care of yourself.

Every person must eat right. Especially important healthy diet nutrition for a woman, because she must not only look good, but also endure, and then give birth to a strong and healthy child.

Let's talk about what products should be on a woman's menu so that she has an attractive appearance and healthy organism.

1. Fish from the deep sea.

Maritime fish enriched with omega-3 fatty acids, which activate blood circulation in the pelvic organs, which has big influence on the process of conception and childbearing. In addition, fatty fish include B vitamins, iron, zinc, magnesium and calcium.

1. Olive oil.

Experts have found that women living in Mediterranean countries are very rarely prone to a disease such as breast cancer. This is due to the fact that they use olive oil daily in cooking. It contains oleic acid, which is a kind of barrier to the action of the HER-2/neu oncogene.” It is he who calls breast cancer every third woman.

In addition, olive oil contributes to the proper functioning of the digestive tract. Good digestion guarantees a woman a slim figure and smooth skin.

1. Cabbage.

cabbage is the healthiest vegetable for women, especially for those who decide to become a mother, since it is he who is the source of vitamin C, zinc, B vitamins and manganese. Cabbage is also considered one of the most effective natural cell growth stimulants.

But most importantly, cabbage contains folic acid, the lack of which can cause neural tube disorders in an infant.

1. Legumes.

Beans, peas, soybeans, asparagus - essential products daily nutrition not only for women, but for the whole family.

Legumes are ideal for women who are constantly in control of their weight, because they are very nutritious and include a minimum amount of fat and a lot of fiber, which is so necessary for our body. Scientists have proven that eating beans reduces the risk of extra pounds by 22%.

1. Carrot.

The composition of this vegetable includes beta-carotene, which not only strengthens immune system women, but also weakens the effect of external environmental factors.

In addition, carrots are an ideal product that fights against stress.And during pregnancy, doctors recommend expectant mothers to use this vegetable along with butter or sour cream to increase the level of hemoglobin in the blood.

1. Water.

A woman should drink at least two liters of purified water per day. This is necessary in order to leather was not dry, and the gastrointestinal tract worked normally. The lack of water in the body leads to the fact that a woman loses a healthy complexion, constipation appears, and early aging of the whole organism occurs.

1. Milk.

Absolutely all dairy products must be included in the menu women, because they contain a large amount of calcium. And this element is necessary not only in order to have an excellent appearance and not suffer from osteoporosis, but also in order to pregnancy the skeleton of the baby was formed without problems.

Therefore, do not forget to buy sweet cottage cheese, delicious milk and delicate yogurt.

Cheese, like all other dairy products, is fortified calcium. In addition, it contains bacteria that neutralize the effect of acid that is formed in the oral cavity, as a result of which our teeth look healthy and snow-white. Also, do not forget about phosphorus, which is also present in cheese and takes care of tooth enamel.

1. Linseed oil.

Linen oil and flax seeds prevent the development of such diseases as cancer, reduce the size of tumors in the breast and colon. They should also be used for constipation, arthritis, asthma and diabetes. Especially effective for overweight.

1. Oatmeal.

Oatmeal helps balance work intestines, is used to treat peptic ulcers, gastritis, food poisoning. Among other things, oatmeal is able to remove harmful toxins and lead from the body. Doctors prescribe this product for diabetes, as it reduces the amount of sugar in the blood.

1. Beet.

This vegetable contains minerals substances which help in the fight against cardiovascular diseases and hypertension.

1. Dates.

Can be found in dates vitamins B1, B2, B6, which take care of the nervous system and help the body process carbohydrates, proteins and fats correctly. In addition, the use of dates increases efficiency and stimulates thought processes.

1. Avocado.

Avocado is an essential product containing vitamins that have positive impact on the skin and hair of a woman. Avocados also contain trace elements that break down and remove cholesterol from the blood.

1. Cranberry.

Cranberries are needed to treat cystitis, kidneys and bladder. It contains substances that can protect the bladder from the effects of harmful bacteria.

1. Citrus fruits, sauerkraut.

No wonder these products are combined into one group, as they are enriched vitamin C, which prevents the aging process of the body and takes care of the condition of our skin. Sauerkraut helps to balance digestion and remove excess substances from the body.

Health

The best part is that these products are easy to get at almost any store or market, and it will take you no more than 15 minutes to cook delicious dishes from them.

1. Broccoli

Broccoli is virtually unrivaled in cancer-protective foods. Useful herbal supplements, which are in it, help neutralize the action of carcinogens, and this cabbage also stimulates the production of special enzymes that help the body get rid of cancer-causing and other disease-causing toxins. Indole-3-carbinol, another component of broccoli, is especially beneficial for women. Studies have shown that it is able to protect against breast and uterine cancer, as well as prevent the spread of an existing disease. Also, this healthy green product is richest in comparison with other products. flavonoid kaempferol which reduces the risk of developing ovarian cancer.

Moreover, broccoli is rich folate, a B vitamin that is essential for DNA formation and protection, blood production, new cell formation, and protein synthesis. Folate also reduces the risk of some types of cancer in adults.

There are several reasons why this nutrient is especially beneficial for women. First, folate is one of the main substances that pregnant women need.. It supports the proper development of the fetal nervous system and protects against damage to the neural tubes. Secondly, studies have shown that women are twice as likely to suffer from depression than men, and folate deficiency leads to depression. The good news is that if you raise your folate levels in your body, it will increase your levels. serotonin and relieve symptoms of depression.

Broccoli is a natural diuretic. It helps to get rid of bloating and swelling that can be associated with premenstrual syndrome.

Broccoli is a great source of fiber and vitamins C, K, and A, and is high in manganese, tryptophan, potassium, B vitamins, phosphorus, magnesium, and protein. Broccoli also contains calcium, iron, zinc and vitamin E. Many of these nutrients work together: vitamin C helps the body absorb iron, vitamin K strengthens bones, fiber helps everyone useful elements well absorbed.

Adviсe: For best results, steam the broccoli for no more than 5 minutes, or until the kale is bright green. Drizzle with extra virgin olive oil and sprinkle over sea ​​salt taste.

2. Bow

Onions have many health benefits medicinal properties: anti-inflammatory and antibacterial, as well as onion is a natural anti-clotting drug. Onions are rich in chromium, vitamin C, and fiber, as well as manganese, vitamin B6, tryptophan, folate, and potassium.

This bulbous vegetable is used to fight cancer, arthritis, and osteoporosis, as well as help fight infections, colds, it promotes overall health, and is also believed to be able to lower blood pressure and blood levels. triglycerides.

Onions are undoubtedly a very healthy food, but they are especially useful for women, who have a four times higher risk of developing osteoporosis than men. The risk of this disease is increased in postmenopausal women. Onion prevents bone loss by destroying osteoclasts- bone tissue cells that break down bones. In fact, the bow works the same as bisphosphonates, medicines that are prescribed to treat or prevent bone disease. Unlike these powerful drugs, onions are able to destroy osteoclasts without any side effects. Like broccoli, onions have the ability to protect the body from developing cancer. Studies have shown that eating onions in large quantities reduces the development of breast cancer by 25 percent, and ovarian cancer by 73 percent!

Adviсe: Fresh onions will be a great addition to your sandwiches or salads, they can be quickly fried and added to fish, meat, cereals, soups.

3. Cabbage and green salad

Green vegetables such as kale, spinach, watercress, turnip greens, brauncol, and arugula have similar nutrient content, including vitamins K, A, and C, calcium, potassium, beta-carotene, manganese, folate, iron, and fiber.

One well-known study of 66,940 women showed that the risk of developing ovarian cancer fell by 40 percent in those who ate more foods rich in kaempferol. Like broccoli, the flavonoid kamphelol is found in high amounts in kale, Brussels sprouts, and greens. It also helps protect against heart disease.

Spinach is very rich in iron, which protects the immune system and helps the body produce energy.. This is especially important for pregnant women and during menstruation, because it is during this period that the body needs iron. Iron deficiency has a particularly serious effect on the female body. It causes anemia, weakness, does not allow cells to be supplied with oxygen. Iron is found in almost all greens, but it is especially abundant in chard, young mustard leaves, and romaine lettuce.

Dark leaves such as beetroot, spinach, seaweed and turnip leaves are high in magnesium, which plays an important role in various body processes. This magical mineral has a mass good points: it lowers blood pressure, strengthens the immune system, bones, promotes good sleep, relaxes muscles, relieves stress and anxiety.

There are other reasons to eat more magnesium-rich foods. Studies have shown that about 29.5 million Americans suffer from migraines, of which approximately 75 percent are women. Magnesium helps relieve migraine symptoms and also helps prevent severe headaches. Studies have also shown that magnesium supplementation has helped relieve urinary incontinence problems in women with overactive bladder. Magnesium promotes calcium absorption, which greatly helps prevent osteoporosis and also maintains bone density.

According to medical organizations in the world huge number people suffer from depression, in the US alone, 12 million women each year seek medical care associated with clinical depression. Women are twice as likely to suffer from depression than men. This disease is associated with a deficiency of calcium and magnesium, so often the appearance of this disease is not surprising. Scientists compared the bone mass of depressed women of childbearing age with those without depression and found that the former had lower bone mass and thinner bones. pelvic bones therefore, the risk of fractures was significantly higher.

Many leafy vegetables are rich in vitamin E, which helps prevent hot flashes in women who are going through menopause. Vitamin E is sufficient in mustard, turnip and beetroot leaves, as well as in spinach, kale and brauncol. Like broccoli, these vegetables help get rid of bloating and puffiness.

Swiss chard and spinach are the most calcium-rich foods in the world. Calcium is an especially important component for women, it helps to strengthen bones and prevents bone loss after menopause. Women who eat plenty of foods rich in calcium and vitamin D are the least likely to develop type 2 diabetes and PMS. Calcium not only helps strengthen bones and teeth, it also plays a role in blood clotting, muscle contraction, and regulation of heart rate.

Magnesium and calcium are not the only nutrients that promote bone health. Vitamin K is also essential for bones and plays a critical role in preventing osteoporosis. Even if you consume enough calcium, this does not mean that it will be properly absorbed - vitamin K helps with this. It helps calcium cling to bone tissue and helps it be absorbed. In fact, without the right portion of vitamin K, calcium will be deposited on its own in the joints and muscles, creating painful sensations. Calcium deposition in soft tissues is especially common in women, so they need to monitor their vitamin K intake. This vitamin is found in high amounts in leafy vegetables, especially spinach, kale, and beet leaves.

Adviсe: In order for the nutrients from leafy vegetables to be better absorbed, they should be consumed along with healthy fats, such as coconut or olive oil. You can also make a salad with the addition of golden raisins or raw pine nuts.

4. Beans

No matter which bean you choose, all varieties contain beneficial nutrients. Legumes are high in folate, fiber, tryptophan, protein, iron, magnesium, and potassium, which help reduce the risk of type 2 diabetes, high blood pressure, and breast cancer.

Legumes are a good source of fiber, with one cup of boiled pinto beans containing about 15 grams of fiber, as well as many health benefits. Fiber helps you feel full faster, regulates digestion, lowers bad cholesterol, prevents weight gain, and protects against diabetes and heart disease. The risk of developing heart disease especially increases in women after the onset of menopause.

Potassium is a vital nutrient for every cell in your body. A large number of This mineral is found in lima and common beans, pinto beans. Potassium plays an important role in strengthening bones, the functioning of muscles and nerves. Numerous studies have shown that there is an association between intake of potassium-rich foods and bone density in pre- and post-menopausal women. One of the studies, which lasted 12 years, involved 91,731 women. Those participants who ate foods rich in potassium were 65 percent less likely to suffer from kidney stones compared to those who ate little of these foods.

tryptophan- This essential amino acid, which performs several important functions. One of them is the ability to increase serotonin levels in the brain. For this reason, beans and other tryptophan-rich foods help regulate appetite, improve sleep, and elevate mood.

Like other legumes, soy is an excellent source of fiber. One cup of cooked soy contains 29 grams of protein. Moreover, studies have shown that isoflavones, which are found in soybeans, increase bone density in postmenopausal women who previously had low bone density. Scientists believe that these components significantly reduce the risk of fractures. Soy isoflavones also relieve women from feeling hot during menopause.

Adviсe: While dried beans are the healthiest because they contain no salt, canned beans are also a good choice if drained before eating them. To prepare a delicious oriental hummus dish, you need to take a glass of chickpeas or beans, a teaspoon of extra virgin olive oil, lemon juice and tahini sesame paste, half a teaspoon of cumin and a pinch of pepper and salt. Mix everything in a blender until a thick paste is formed.

5. Salmon

This fish is rich in omega-3 fatty acids, vitamin D and iron, and it also has enough protein. Independent studies have shown that farm-raised salmon meat has significantly less protein and healthy fatty acids than wild salmon meat. Farmed fish also have significantly more carcinogens and other toxins, as well as more harmful omega-6 fats. If you have a choice, it's best to eat wild-caught fish.

Salmon is one of the foods with the highest content of vitamin D, which is required by the body for better absorption of calcium, it helps to maintain adequate levels of calcium in the blood and promotes normal bone growth. Because of this, vitamin D plays an important role in preventing the development of osteoporosis. Red salmon is the richest source of vitamin D.

Health experts recognize that vitamin D not only has a positive effect on bones, but also on the health of the body as a whole. Unfortunately, vitamin B deficiency is quite common today, and it leads to depression and multiple sclerosis. Women are more likely to suffer from these diseases than men. Researchers have also linked vitamin D deficiency to obesity and the risk of developing type 2 diabetes.

Our body does not produce essential fatty acids, so we must get them from food. Wild salmon is especially rich in healthy omega-3 fatty acids, which protect against inflammation, reduce the risk of strokes, increase good cholesterol, lower blood pressure, and prevent heart disease. Not only do they slow down your digestive processes, which means you'll feel full longer, but they can also help you shed belly fat! Several studies have shown that eating foods rich in omega-3 fatty acids is associated with minimal belly fat. Also, these acids help protect against breast cancer and improve brain function. Omega-3 fatty acids help in the treatment of depression, however, more research is planned to confirm this.

Adviсe: Sprinkle the salmon fillet with fresh rosemary and pepper, place lemon wedges on top and bake in the oven for 10 minutes. Baked salmon is delicious even when cold. You can add it to salads, sandwiches or scrambled eggs.