Superfoods for Women

Staying healthy is crucial for keeping various medical conditions at bay. Working out regularly and following a balanced diet are the two of the most important things you can do to maintain and improve your overall wellness and lower your risk for different illnesses.

What Are the Healthiest Foods for Women?
Our medical specialists from Dubai Healthcare City clinics say that there are several superfoods rich in nutrients that help protect and keep the body healthy regardless of your age.
These “best of the best” superfoods for women include:

• Asparagus
  This green vegetable helps maintain and improve bone strength. Asparagus is also full of vitamin K and a nutrient called folate, a B-vitamin which plays a crucial role in promoting brain health and preventing congenital disabilities.
• Beans
  Full of fibre and protein and without unhealthy fats, beans can lower blood pressure, blood sugar, and heart rate and thus help prevent different types of cardiovascular diseases. It is also rich in magnesium and vitamin B6, the nutrients that can regulate serotonin levels and reduce PMS symptoms.
• Berries and Cherries
  These fruits are full of antioxidants that help protect healthy cells from damage. They also contain nutrients that support a healthy body system, keep your brain sharper as you get older, and reduce your risk for certain cancer types. Additionally, they are rich in vitamin C, which helps build collagen, the protein that keeps skin firm and smooth.
• Edamame
  Full of fibre, good fats, iron, and other nutrients, edamame can help keep diabetes and age-related heart and brain diseases at bay. These beans also contain oestrogen-like compounds which help cool down hot flashes and other symptoms of menopause.
• Fatty Fish
  Cod, salmon, tuna, mackerel, and other fatty fish are rich in omega-3 fatty acids that can boost heart health and reduce your risk for cardiovascular diseases. They can also lower inflammation and enhance cognitive functions.
• Kale and Other Green Leafy Vegetables
  Full of vitamin K, which works well with calcium and vitamin D, kale, Swiss chard, and other leafy greens can help keep your bones strong and healthy, thereby lowering your risk for osteoporosis. One serving of kale, in particular, has more than 20% of the recommended daily intake of vitamin A and C.
• Nuts
  Almonds, hazelnuts, pecans, and walnuts are excellent sources of plant protein. Nuts are also rich in monounsaturated fats, which can lower the risk of heart disease, and prebiotics, the good bacteria that support healthy digestion and strengthen the immune system.

What Are the Top Superfoods for Expectant Mums?
Certain superfoods offer more health benefits to pregnant women. Our medical experts from our obstetrics and gynaecology clinic in Dubai share the six best below:

• Berries
  The antioxidants, vitamin C, and other nutrients in berries keep your immune system and body healthy during pregnancy. Moreover, these nutrients fight oxidative stress, which is considered by some studies as a contributing factor to preeclampsia.
• Eggs
  This superfood is low-calorie yet rich in high-quality protein, healthy fats, and various vitamins and minerals, making them a must-have staple to your pregnancy diet. They also contain choline, a nutrient that supports your baby’s brain development.
• Green Leafy Vegetables
  Leafy greens are great sources of different vitamins and minerals that expecting mums need to have a healthy pregnancy. Additionally, they contain folate, the natural form of folic acid and a nutrient that can prevent the onset of neural tube defects and other congenital disabilities.
• Legumes
  Lentils, chickpeas, peas, soybeans, and other beans are great plant-based, healthy sources of fibre, protein, iron, folate, and calcium — nutrients that your body and baby need throughout your pregnancy.
• Root Vegetables
  Beets, carrots, sweet potatoes, yams, and other root vegetables are rich in B-vitamins, antioxidants, fibre, vitamins, and minerals that provide you energy. Eating these veggies also helps keep you and your baby nourished and healthy.
• Whole Grains
  Brown rice, oats, quinoa, wheat berries, and other unrefined whole grains are rich in fibre, which will help keep your digestive system in tiptop shape. They also contain protein, B-vitamins, magnesium, and other nutrients essential for a healthy pregnancy.

What’s Next?

Read trustworthy sources online to find out how much of these superfoods you should consume and how often to stay healthy. Or better yet, consult your general practitioner or OB-GYN to get accurate information.

Consulting a medical specialist is the best option if you are pregnant.

Please get in touch with one of our qualified healthcare experts if you need help with modifying your diet and lifestyle.

REFERENCES:
https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463
https://leaf.nutrisystem.com/best-superfoods-for-womens-health/
https://www.healthline.com/nutrition/folic-acid#benefits-uses
https://www.healthline.com/health/food-nutrition/are-cherries-good-for-you
https://www.medicalnewstoday.com/articles/280285#nutrition
https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant#whole-grains