10 Perfect and Nutritious Foods for Women

Yogurt has probiotics that help restore the intestines and avoid infections from fungus that can invade our tissues when our defenses are low.
10 Perfect and Nutritious Foods for Women

Last update: 21 February, 2019

There are certain foods that are important in each phase of our lives, and likewise, there are certain foods for women that are perfect since they have special nutritional properties. This article will reveal 10 foods that are perfect for women.

The ten best foods for women

1. Apples

Apples offer several health benefits to people that are widely known. It’s best to eat the skin, since this is where the bulk of the vitamin C is found in the entire fruit. Aside from this, the skin also provides a good source of insoluble fiber which is great for intestinal health.

Fiber is essential for digestive health and helps prevent problems such as constipation.  Since many women suffer from digestive problems, apples are important to include in every woman’s diet. They contain a soluble fiber called pectin which helps reduce the amount of cholesterol in the blood.

2. Yogurt

Yogurt with fruits

Yogurt is an excellent source of protein, calcium, potassium, zinc, and vitamins B6 and B12. These are all good for digestion and bone health, which is why it’s recommended that women eat three dairy products daily. For example, a woman can eat three cups of yogurt.

This food is also good for anyone who has been taking antibiotics, since the system disposes of healthy bacteria and when you eat yogurt with probiotics it helps restore your natural levels and avoids infections caused by fungus, which take advantage of the opportunity to invade tissue, especially in the woman’s vaginal region.

3. Oily fish

Oily fish such as salmon, sardines and mackerel contain Omega-3 fatty acids. A large source of Omega-3 can help prevent heart disease and is also a good source of vitamin D, a liposoluble vitamin that promotes bone health.

Even though there isn’t any conclusive evidence, studies also suggest that eating oily fish may protect you from macular degeneration, which causes blindness in old age.

It is best to eat at least one serving of oily fish a week and for women who are pregnant, planning to become pregnant, or breastfeeding, no more than two servings a week.

Small fish are recommended because they accumulate less heavy metals in the meat.

4. Vegetables


Vegetables are a good source of protein and low in fats that supply carbohydrates, fiber, and iron, since they help intestinal health and digestive problems in the long term. The fiber found in vegetables can also help to lower blood pressure levels.

Other advantages of vegetables, according to studies published in the International Journal of Cancer, is that beans in general and especially lentils, can have some effects that may protect against breast cancer.

5. Berries

Cranberries, strawberries and raspberries aren’t just delicious foods, they’re also very good for your health, especially for the health of women. They have a high folic acid and vitamin C content, which offer antioxidant protection.

It’s believed that these antioxidants have properties that may help combat cancer, as there is a large amount of studies that support this, although the medical profession doesn’t yet understand all of the properties and benefits at this time.

The fact of the matter is that cranberries and strawberries have flavonoids that can help your heart and eye health due to its antioxidant activity.

Red cranberries may help get rid of urinary tract infections and prevent them. It’s very helpful for those that have them, particularly women, that frequently suffer from these infections.

6. Whole grains

Whole rice

Whole grains are a cornerstone for a healthy diet and include foods such as rice, whole grain bread, whole grain pasta and whole grain breakfast cereals.

The term ‘whole grains’ means that it has at least three layers of grain in the product. These layers are the outer layer rich in fiber, the inner layer loaded with nutrients, and the main starch. These layers work together to reduce the risk of developing illnesses such as heart disease, cerebrovascular accidents, some forms of cancer and type-2 diabetes.

They’re are also good for intestinal health, in addition to reducing blood pressure and cholesterol. Many are strengthened with folic acid and iron, which are especially good foods for women, since they’re more likely to suffer from anemia.

7. Bananas

The banana is an appetizing solution that can be taken anywhere and is a lot healthier than a bag of potato chips or a chocolate bar. It can have less calories than fruit, but they may also help regulate blood pressure. It contains vitamin B6 which is good for the skin and hair.

8. Green vegetables


It’s good to eat green vegetables such as broccoli, spinach, and green beans. Leafy greens are low in calories and fat, but rich in fiber and iron. They’re also full of vitamins and minerals such as magnesium and vitamins C and K.

Six studies carried out by the University of Leicester found that a larger amount of leafy greens has been associated with a lower risk of developing type-2 diabetes. They’re particularly beneficial foods for women due to their iron content to protect against any deficiencies it can have.

According to a study by the University College of London, fruits and vegetables are most definitely important for your diet. Researchers found that eating seven or more servings of fruits and vegetables a day reduces the risk of death from cancer and heart disease by 25% and 31% respectively. The study found that vegetables have significant more benefits than fruit.

9. Eggs

Eggs are some of the most nutrient-rich foods for women. The protein from eggs are full of nutrients like vitamin D, A, B2, and iron. Contrary to popular belief, it’s good to include eggs in your daily diet. There aren’t any restrictions as to how many you can eat in a balanced diet.

10. Water

A glass of water

Water, more so than any other food, is an important liquid for human health. This is especially true for women, since many retain excess liquids, suffer from urinary tract infections, and other problems related to low water consumption. Staying hydrated is very important since our bodies are largely made up of water.

In addition, the chemical signals in our brains from hunger and dehydration are very similar. Therefore, it’s very important to drink a glass of water instead of a snack when you’re hungry; do it just in case you were confusing hunger for thirst from the beginning.

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