Healthy diets for women provide energy, maintain proper mood, keep weight, and help women looking their best.
They can also be a huge support through the different stages in life. Healthy diets for women can help reduce PMS, enhance fertility, fight stress, and ease pregnancy, breastfeeding, and menopause.
The hormone interaction throughout a woman`s menstrual cycle affects her body. Energy intakes are generally elevated in the premenstrual stage, and some women have food cravings as their period approaches. Eating high-protein foods can often prevent such food cravings.
Iron is a mineral that contributes to the haemoglobin formation, the compound that carries oxygen in the blood.
Women need more iron than men to supplement the amount of iron they lose in their menstrual period. Women lose around 1mg of iron for every day of menstruation. Iron is especially important during pregnancy. In this context, healthy diets for women should consist of red meat, fish, chicken, nuts, and leafy green vegetables.
Eating healthily during pregnancy is essential to meet the nutritional needs of the developing baby and for the mother`s wellbeing. In particular, healthy diets for women during pregnancy should include calcium (found in yogurt, dairy products, and fish), folic acid (found in fruit and vegetables), zinc, iodine (provided by fish and seafood), and vitamin C (found in fruits like strawberries and kiwi, and vegetables such as broccoli).
Healthy diets for women during breastfeeding are extremely important, since mother must provide healthy foods for her own nutrient needs, as well as for the production of breast milk. Opt for products containing protein, calcium, iron, and vitamins.
Osteoporosis is a disorder characterized by thinning of the bones until they are weak and susceptible to fracture and breaking. Women are at greater risk of developing osteoporosis than men, especially after menopause, as oestrogen levels are reduced. So include calcium into your diet, by eating dairy products, kale, and fish.
Phyto-oestrogens have been linked to a range of health benefits for women. When speaking about healthy diets for women, don`t forget about whole grains, flaxseeds, sesame seeds, nuts, and extra virgin olive oil.