May 10, 2014

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Women’s nutritional needs | The 10 best foods for women

Although there are some rules about what is healthy eating in general, the nutritional needs of a woman are more specific than those of a man. That’s because women have unique nutrient requirements to be able to maintain energy and concentration, especially as they grow older, over the age of 30. Below is a list of foods that every woman should include in her diet weekly so that she remains healthy and fit, even when time passes.

Soy protein

Soy protein can be found in products such as tofu and soybean milk, which help the heart health and reduce the bad cholesterol, while they are rich in phytonutrients. Try to recruit up to 25 grams of soy protein per day.



Whole grains

Wholegrain cereals are rich in fiber and therefore can help people who have digestive problems. Try to include more whole grains in your diet, such as brown rice, bran flakes, whole grain bread, barley and quinoa.

Foods rich in folic acid

Foods rich in folic acid are oranges, asparagus, fortified cereals and beans. Folic acid is important during pregnancy to ensure proper development of the neural tube of the embryo but also for the health of the heart. Recruited 400 mcg daily.



Cranberries and cranberry juice

Proanthocyanidins are found in cranberries, they prevent bacteria from sticking to the walls of the bladder, thus preventing urinary tract infections. New research has also shown that cranberries help the cardiovascular of the health.


Although it is not a food, water is essential for all metabolic work in the body. It also helps in digestion, weight loss and improves skin appearance. We need to drink 8-10 glasses of water a day, but eating foods with high water content, such as fruits and certain vegetables, also contributes to our hydration.




Nuts are rich in monounsaturated fats, which help lower cholesterol levels, but also polyunsaturated fats, which help prevent any heart disease. Also, nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folic acid, vitamin E and vitamin A. However, they have many calories and therefore you should consume them in moderation. This means 28 peanuts, walnuts 14 halves and only 7 Brazil nuts are more than enough.

Green leafy vegetables

This class of vegetable includes everything from curly lettuce to spinach and arugula. These vegetables provide important nutrients and fiber in our body. Try to eat at least three servings of vegetables every day.

Fruit and vegetables rich in vitamin C

Includes citrus fruits, strawberries, red and green peppers, cabbage, broccoli, spinach, tomatoes, potatoes, kiwi and parsley. Apart from their importance in our overall health, foods that are rich in vitamin C, an antioxidant recently associated with reduced risk of coronary heart disease. Be sure to consume 2-3 servings of fruit daily. The recommended daily amount of vitamin C for women is 75 mg per day.

Vitamin C

Vitamin C

Foods rich in iron

Because of their monthly cycle, premenopausal women need more iron. Good sources of iron are beans, lean beef, chard, tofu and dried apricots. Women need 12 to 15 mg of iron per day, compared to only 10-12 mg that men need.

Foods rich in calcium

Calcium helps maintain strong bones and along with regular weight bearing exercise, helps against osteoporosis. Good choices are low fat dairy products, dark green leafy vegetables, the calcium fortified soy products, tofu and calcium fortified juices and cereals.

By Nicole P.