We hear about superfoods since childhood. Our parents or grandparents always tell us “we should eat carrots because they’re are good for our eyes” “radishes purify our blood” “milk gives us stronger bones” and like that. But ever thought what superfoods woman should eat as an adult?
Healthy superfoods can boost our immune system and offer protection against lifestyle diseases such as heart diseases, diabetes, and cancer.
Many superfoods combined and eaten together in their most ideal way can make for healthy wholesome meals.
10 Superfoods Every Woman Should Eat
Definition of Superfood by Merriam-Webster “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health”
What does a wholesome diet consist of?
A wholesome diet should comprise of 2-3 portions of grains, 2-3 vegetables, 2 fruits, 2 portions of legumes, 2 portions of fish/chicken, yogurt, spices, and herbs, etc.
Importance of including superfoods in your diet
Superfoods meets the nutrition requirement of our body, provides energy, helps flush out the digestive system, and promotes the elimination of toxins. It drastically improves hair and skin.
Read: How To Eat Healthy On A Budget
How to eat wholesome food?
First and foremost, to obtain maximum nutrition from the food, it should be eaten as fresh as possible. The cooking method should ensure that the nutrients are retained.
- buying organic produce.
- avoiding over-cooking vegetables.
- buying flours, seeds, nuts, herbs, and spices in smaller quantities.
- storing oils in a cool dark place.
- storing nuts in airtight glass jars.
are some of the ways to ensure that the nutritional value of food doesn’t diminish.
Having a meal plan and rotating meals is a surefire way to eat healthy, wholesome, nutritious meals on a regular basis.
Read: 74 Frugal Foods To Build Your Pantry On A Budget
(P.S. I am not a nutritionist. These are just common foods which you can include in your diet, that are healthy. If you have any specific health issue or if you’re allergic to any of these foods, by all means, eliminate them from your diet)
10 Superfoods Every Woman Should Eat
BANANA
Banana is a commonly available all-season fruit out there. Its availability won’t be an issue in many countries.
It is one of the cheapest fruits. My grandma called it “poor man’s food”. Having 2 bananas is comparable to a meal.
“Bananas have twice as many carbohydrates, 5 times as much Vitamin A and iron, and 3 times as much phosphorus as apples. Bananas are also rich in potassium, fiber, and natural sugars. Vitamin C, potassium, and other vitamins and minerals bananas contain help to maintain overall good health”. (Source: everydayhealth.com)
FIG
Fig is a fiber-rich fruit that can be eaten fresh or dried. The fresh one has a shorter storage life.
They are high in iron and are a good source of several minerals and vitamin B6, with small amounts of a variety of vitamin B and folate.
Dried fig has a high proportion of magnesium and iron.
It also contains potassium which helps prevent water retention and provides calcium for stronger bones.
COCONUT WATER
According to medicalnewstoday.com “coconut water is a concentrate of vitamins, several minerals, and electrolytes.
Studies have shown that coconut water can perform as well as a traditional sports drink to keep you hydrated and replenish fluids after a run.
Calcium is vital for more than just strong bones and teeth. It helps muscles contract and works properly.
Magnesium helps to move calcium and potassium into muscles to aid in contraction and relaxation”.
BEET
Beetroot is a great source of folic acid, iron, and magnesium.
“Beetroot is rich in fiber, exerting favorable effects on bowel function, which may assist in preventing constipation and help to lower cholesterol levels too”. (Source: bbcgoodfood.com)
TOMATOES
Tomatoes are a vital source of dietary lycopene, a carotene antioxidant that fights heart disease.
It contains salicylates which have an anticoagulant effect.
They contain quercetin and lutein content that helps prevent cataracts and keeps eyes healthy.
Tomato peel is dense in nutrients than its flesh, and the seed part is rich in salicylates.
Therefore, using it as a whole is recommended unless peeling or deseeding is necessary.
LEGUMES
This inexpensive and nutrient-dense food comprises carbohydrates, protein, vitamins, and fiber that can prevent cardiovascular diseases, diabetes, cancer, obesity, and improves digestive health.
Legumes are best stored in metal or glass containers, away from moisture and humidity.
Like other foods, storing legumes in plastic bags/containers should be avoided.
SALMON
It is a great source of Vitamin B12, omega-3 fatty acids, and selenium that can protect from heart disease, high blood pressure, Alzheimer’s disease, and depression.
Salmon can also lower joint pain, reduce sunburn, and keep skin healthy.
Grilled, shallow fried, curried – can be prepared in different ways.
PEANUTS
Peanuts are rich in monounsaturated fats, antioxidants, and vitamin E that ensures protection against heart disease and cancers.
Also, the higher levels of amino acids improve mood and brain function.
Roasted peanuts make for a great mid-day snack.
Boiled/fried/roasted/crushed/whole — groundnuts can be used in various recipes.
CILANTRO/CORIANDER LEAVES
Coriander leaves are considered a healing herb because of their anti-inflammatory and anti-bacterial properties.
It contains several nutrients like potassium and calcium and more than eight antibiotic compounds.
Cilantro is best added to the dishes at the end as it may lose the aroma and flavor when cooked for a longer time.
TURMERIC
A powerful anti-inflammatory spice, turmeric, contains anti-cancer properties, can combat arthritis, and may delay the development of Alzheimer’s disease.
Turmeric can be used in stews, soups, curries, stir-fry recipes and so much more.
Final Words:
That was my list of 10 Superfoods Every Woman Should Eat.
Superfoods are rich in fiber, antioxidants, vitamins, and minerals which offer a wide array of health benefits. They’re a high source of energy.
Fruits are best eaten first thing in the morning, for a mid-morning snack, or throughout the day.
The other superfoods can be included in everyday meals. But the list doesn’t end here.
Make sure to incorporate all the other healthy foods into your diet and don’t forget to include your favorites.
It’s important to strengthen your immune system and maintain good health.
What superfoods would you like to add to this list? Share with me in the comments below. Thank you so much for reading. Stay Healthy! Stay Happy!