A healthy diet is important for everyone. There are certain foods that are particularly good for combating health problems that have a major impact on women, such as weakened bone density, pregnancy, and breast cancer. A woman’s body during pregnancy and childbirth is different from a man’s. Experts say that certain superfoods are rich in nutrients that help protect and function well in women as they age. Find out what superfoods are especially good for women, selected by experts, and why.
◇Green beans
Green beans are full of oleaginous, good fats, and estrogen (female hormones)-like compounds called isoflavones. Isoflavones can be your friend during menopause. For example, isoflavones can help relieve hot flashes.
◇Kale
The green leaves of kale contain a lot of vitamin K, which works together with calcium and vitamin D to keep bones strong and healthy. One serving of kale also contains more than 20% of the recommended daily amount of vitamins A and C.
◇Asparagus
Another way to get vitamin K, which helps build bones, is asparagus. Try half a cup of asparagus. You can get one-third of the recommended daily intake of vitamin K. Asparagus is also rich in folic acid, which helps prevent birth defects such as spina bifida.
◇ legumes
Beans are rich in protein and fiber, but no fat. Beans can lower blood pressure, blood sugar, and heart rate (heart rate). This means reducing the risk of heart disease, the number one cause of death for women in the United States.
◇Grapefruit
Grapefruit contains flavonoids that may help lower the risk of certain types of stroke that are unique to women. Oranges also have this effect, but grapefruit is low in sugar. However, there are some precautions to be taken while taking grapefruit, such as not to be taken with some high blood pressure medications. Therefore, it is best to consult with your doctor before adding grapefruit to the menu.
△ Berries, cherries
Berries and cherries of various colors, including purple, red, and blue, contain flavonoids and antioxidants that can protect healthy cells from damage. Berries help keep your brain sharper as you age. It is also rich in vitamin C, which forms collagen, a protein that keeps the skin firm and smooth.
◇Low-fat yogurt
If you are over 50, you need more calcium. Yogurt (yoghurt) is high in calcium. 8 ounces (about 227 grams) of sugar-free, low-fat yogurt contains one-third of the recommended daily calcium intake. Choose yogurt that is rich in vitamin D, which works to help your body use the mineral better.
◇Sardines
Although sardines are small fish, they contain a lot of healthy fatty acids, vitamin D and calcium. The omega-3 fatty acids in sardines can improve the quality of breast milk and are good for babies when consumed by pregnant women. In particular, the mercury content is very low compared to other fish.
◇Walnut
Walnuts are rich in healthy fatty acids and help prevent cancer. It is good to put one or two as a topping on yogurt and eat it.
◇Avocado
Avocados are full of fat, but they are all good fats. Studies have shown that a diet rich in avocados can help get rid of belly fat and protect your eyes and skin. Avocado lowers bad cholesterol (LDL) and improves good cholesterol (HDL).
◇ Sweet Potato
Sweet potatoes are rich in copper, fiber, vitamin B6, potassium and iron. Above all, it is full of beta-carotene, a source of vitamin A. During pregnancy and lactation, when a pregnant woman eats foods rich in these nutrients, such as sweet potatoes, it helps to keep the baby’s lungs healthy and strong.
◇Spinach
In addition to its prenatal benefits, folic acid is not only good for the fetus, but also lowers the risk of hawks, heart disease, and colon cancer. Spinach is also rich in folic acid and lutein. These antioxidants help protect the lens and retina of the eye and prevent wrinkles.
◇Beef liver
Beef liver is not a food I usually enjoy. But beef liver is a great source of folic acid. The content is high enough to outpace folic acid-rich plant foods such as spinach and peas by a large margin.
◇Lean beef
Beef is rich in iron. After the age of 18, women need more iron than men. In addition to iron, beef also enhances zinc and B vitamins. But don’t eat too much. Eating too much red meat (red meat) increases the risk of uterine fibroids.
By Kwon Soon-il, staff reporter kstt77@kormedi.com
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