HEALTHIEST FOODS FOR WOMEN TO EAT

Women need good food supplements to be added to thier day to day diet to keep them healthily fit and having beautiful and soft skin and also during childbearing years with calcium and vitamin D for strong bone. Below are the list that provides every woman with the very best nutrition for her body. These tips must be at every woman's finger tip


Eating  following foods are just too good for you that they should be included in your day to day diet to help you stay healthy.

1. Pumpkin. The beta-carotene in pumpkin reduces the risk of breast cancer and keeps your body healthy and repair its skin.
2. Sweet potatoes. Don’t just eat these jewels at Thanksgiving. Sweet potatoes are full of vitamins A and C as well as calcium, phosphorus, potassium, magnesium and iron that are essential need for the body
3. Dark meat. Lean red meat and dark meat from poultry are high in iron, which is a necessity for women of childbearing age.
4. Salmon. This super food is high in omega-3 EFAs and protein, low in cholesterol and contains quite a few B vitamins, calcium, zinc, iron and magnesium.
5. Mango. Mango's are high in vitamin A and C and guard against cervical cancer.
6. Figs. Discover the flavor and benefits of figs, which are high in fiber, B vitamins, iron, potassium, and calcium.
7. Kiwi. These tasty little fruits pack a punch with more vitamin C than an orange.
8. Avocados. Delicious and nutritious, avocados have lots of B-complex vitamins and are an anti-inflammatory, which is great for the skin.
9. Green tea. Technically a drink, green tea has polyphenols which are an anti-inflammatory.
10. Carrots. Carrots are full of vitamin A, which helps in repairing your skin.
11. Spinach. This vegetable is absolutely loaded with vitamins and minerals with especially high concentrations of vitamins K and A and manganese and folate. It also helps prevent against osteoporosis, heart disease, colon cancer, ovarian cancer, and arthritis.
12. Citrus fruit. Oranges and grapefruit are full of vitamin C, which helps keep wrinkles at bay.
13. Bananas. Bananas have the B vitamin biotin, which builds healthy skin, hair and nails and helps prevent skin irritations such as dermatitis.
14. Tomatoes. Like bananas, tomatoes have biotin and also lycopene, which helps prevent cancer.
15. Sunflower seeds. Sunflower seeds have lots of vitamin E, which is well-known for its healthy skin properties. Taken both topically and eaten, the benefits of vitamin E for your skin are enormous.
16. Olives. Olives provide both vitamin E and anti-inflammatory properties which help promote healthy skin. They are also very high in iron.
17. Walnuts. These nuts are packed with omega-3 and omega-6 EFAs which promote skin repair and elasticity.
18. Egg substitutes. Reducing the fat from eggs will help your heart. If you don’t like egg substitutes, just eliminate the yolk and eat the egg white.
19. Cabbage. This vegetable is a great food for a healthy cardiovascular system. Eaten raw is best.
20. Onions. Another good vegetable for your heart and your eyes is onions.
21. Grapes. Easy to get and loved by most, this fruit is also a great choice for a healthy heart.
22. Raspberries. High in antioxidants, this fruit offers benefits to your cardiovascular system.
23. Whole wheat bread. Get rid of the white bread and switch to whole wheat, which lowers bad cholesterol.
24. Oatmeal. A great food for reducing cholesterol, oatmeal also has lots of vitamins E and C, potassium, and omega-3 EFAs.
25. Soy. Soy has been shown to not only significantly lower bad cholesterol, but to also raise good cholesterol. Use soy milk, tofu, or edamame for the best results.
26. Almonds. With lots of polyunsaturated fatty acids, almonds will help reduce the bad cholesterol in your body.
27. Fish. Find fish rich in omega-3 EFAs such as mackerel, salmon, tuna, and trout.
28. Extra-virgin olive oil. This variety of olive oil, which is less processed, will help lower your bad cholesterol and is high in antioxidants.
29. Unsaturated fats. Replace saturated fats in your diet with unsaturated fats to reduce your cholesterol. Try replacing cooking oils with canola, corn, safflower, or soybean oils.
30. Garlic. Raw garlic (and lots of it) will help reduce your cholesterol. You might want to make sure your partner is sharing the garlic with you, though.
31. Beans. Beans are low in fat, high in fiber, inexpensive, and have a high amount of non-animal protein that helps prevent calcium loss.
32. Lowfat yogurt. Yogurt is high in calcium and is easier to digest than most other dairy products. It also contains lots of vitamin A and protein.
33. Tofu. Also high in protein and a great source of nutrition for your bone health, tofu is versatile and delicious.
34. Eggs. Not only are eggs loaded with protein, they are also full of vitamin D, which helps the body absorb calcium more efficiently.
35. Water. This should be your drink of choice. It keeps you hydrated, suppresses your appetite, and helps metabolize fat.
36. Watermelon. Sweet and full of hydrating water, this fruit is a great food to fill you up without filling you out.
37. Brown rice. Replace your white rice with brown rice to get tons of health benefits including a reduced risk for diabetes, colon cancer, heart disease, and lower cholesterol.
38. Peanut butter. Not just for sandwiches, dip apples or celery in peanut butter for food high in protein and fiber–and a good replacement for red meat.
39. Bulgur. Similar to cracked wheat, but requiring less cooking time, bulgur is a whole grain full of fiber, calcium, and protein.
40. Kidney beans. With these inexpensive beans you get protein, fiber, folate, magnesium, and iron. Try substituting kidney beans for meat in your next meal.
41. Blueberries. Full of vitamin C and potassium, these little berries are full of nutrition and reportedly are one of the foods highest in antioxidants.
42. Plums. Available almost year round, these fruits have plenty of vitamins A, B, C, fiber, and potassium.
43. Strawberries. For a fruit that can protect your heart, guard against cancer, provide anti-inflammatory properties, and help prevent age-related macular degeneration, strawberries are the way to go.
44. Artichokes. Get magnesium, folic acid, fiber, and vitamins A and C with artichokes, which can help with a whole host of medical problems.
45. Blackberries. These plumb little tasties are full of vitamins B, C, and K as well as fiber and manganese.
46. Honey. Chock full of antioxidants, this sweet treat also has antibacterial properties and works well for sore throats and coughs.
47. Apples. Long associated with healthy nutrition, an apple a day can provide heart and brain health benefits.
48. Pumpkin seeds. These seeds are loaded with phytosterols, which help lower cholesterol, as well as omega-3 and omega-6 EFAs and minerals such as phosphorus, magnesium, zinc and iron.
49. Popcorn. Skip the butter and try any number of healthy touches sprinkled on top such as chili powder, a light sprinkling of flavored sea salts, or Italian seasoning.
50. Frozen yogurt. Replace your ice cream with a healthy alternative that provides calcium as well as curbs that sweet tooth.
51. Frozen fruit bar. Look for a bar with no added sugar, just pure fruit goodness, for a nutritious dessert.
52. Fresh melon salad. Mix cantaloupe and honeydew with some fresh mint leaves and honey for a delicious dessert that is very healthy.

Posted in: HEALTH TIP's