Let us figure out some of the most healthy food options for women that will make them healthier and stronger. Women nowadays handle their careers, family, children, and so many other things that can be extremely exhausting. In this juggling, the women are ignoring their health and they might not have the necessary nutrition to deal with their personal and professional life.
According to a study by NFHS 2015-2016), nearly one out of ten women of reproductive age is malnourished with a body mass index of less than 18.5 kg/m. This rate of malnourished women is even higher in rural areas, nearly 40.6% of women are malnourished and in urban places 25% of women are malnourished.
It is time for women to have the proper nourishment to cope up with their hectic work timings and household chores. Therefore, today we will discuss some of the superfoods options for women to take care of their health and to make them stronger. These foods will help so many women to sustain their busy life without getting deficient in essential nutrients.
Superfoods for Women’s Health:
1. Spinach:
when it comes to nutritional value, green leafy vegetables are one of the best options to have. Green leafy vegetables are high in nutritional value. Spinach is rich in magnesium and helps with reproductive health amongst women. The green leafy vegetables also improve your immunity and strengthen your bones.
2. Lentils:
Lentils are one of the most popular plant-based proteins that you should include in your diet. You can easily have lentils and rice with ghee in your dinner to get a simple but healthy dinner. Also, it is simple to prepare lentils and rice and does not take time to prepare. Women who are over the age of 40 should definitely include lentils in their diet to get the much needed plant-based protein. However, if you want to fulfil your protein intake dal (lentils) alone might not be able to fulfil the protein requirement so, try to include other protein-rich foods in your diet as well.
3. Oats:
Oats are one of the best options for healthy carbohydrates and fiber-rich food. Having oats for breakfast will provide your energy and nourishment for an entire day, and you do not feel hungry for a long time because of the high fiber content in it. Oats also have fats, minerals, protein, antioxidants, and healthy vitamins.
4. Milk:
women are prone to lose bone density and bone structure compared to men that can lead to various health problems like osteoporosis. Milk is an excellent source of calcium, protein, healthy fats and other essential nutrients like B vitamin complex, vitamin D, and potassium and phosphorus. If you feel like having something in the evening, it is better to have a glass of milk and a handful of nuts.
5. Beetroot:
Beetroot is excellent for gut health and high in fiber that is good for your digestion. Beetroot helps to improve blood flow in your body, reduce high blood pressure, and makes you better at exercising. The reason beetroot is a superfood is that it contains inorganic nitrates that provide various health benefits.
6. Almonds:
Almonds are a great source of prebiotic that can be beneficial for your digestive system because prebiotic is good for probiotic. Also, 1/4th cup of almonds contains more protein than an egg, and almonds are a good source of magnesium. As a wise person said, “If you check the health of a woman, you check the health of a society.”
When a woman is malnourished, that means when she gives birth to a new baby, that child will also be malnourished. Women who are malnourished might also face various complications during the pregnancy period and at the time of delivery as well.
Also, in India, the percentage of anaemic women is high and so many females have this mindset to ignore their health over all the other chores and responsibilities. These same things happen with men as well, but the reason women need to be more careful with their nutrition intake is that they lose blood every month because of the period with blood you also lose nutrition. Women need proper nutrition because they need to give birth to a new life that also needs proper nourishment for a healthy birth.
So, it is better to get proper nutrition. Making healthy food choices is not only good for your physical health, but also good for your mental health. Try to include seasonal fruits and vegetables and foods that are easily available and local. You do not have to eat fancy vegetables and fruits to be healthy, you just need to have seasonal foods, foods that are in your food culture and traditional eaten.