5 must-have foods every woman should eat
Photo: What products are important to include in the diet for women (freepik.com)
Proper nutrition is the foundation of good health, especially for women, whose bodies have unique needs at different stages of life, from maintaining hormonal balance to strengthening bones and caring for skin. To feel energetic, look great, and prevent many diseases, it is important to include foods in the diet that provide essential nutrients.
RBC-Ukraine outlines the five key foods that should be part of every woman's menu.
Fatty fish (salmon, mackerel, sardines)
Fatty fish is rich in omega-3 fatty acids, which are essential for heart, brain, and skin health. This is particularly important for women, as omega-3s help reduce symptoms of premenstrual syndrome (PMS) and support skin elasticity.
Why is this important?
- Improves hair and skin condition.
- Protects against depression and anxiety.
- Supports cardiovascular health.
Two to three servings of fatty fish per week is sufficient.
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Nuts and fatty fish should be in a woman's diet (freepik.com)
Nuts and seeds
Almonds, walnuts, flaxseeds, and chia seeds are true superfoods for women. They are rich in vitamin E, magnesium, and antioxidants, which combat aging and help maintain hormonal balance.
Why is this important?
- Improves skin condition, preventing dryness.
- Reduces the risk of osteoporosis due to magnesium.
- Helps stabilize blood sugar levels.
Add nuts and seeds to salads, cereals, or eat them as a snack (portion size — 20–30 g per day).
Leafy greens (spinach, kale, arugula)
Leafy greens are a source of folic acid, calcium, iron, and fiber. Folic acid is especially important for women planning pregnancy, as it supports proper fetal development.
Why is this important?
- Supports the bone system with calcium.
- Reduces the risk of anemia due to iron.
- Improves digestion thanks to fiber.
Add greens to salads, smoothies, or use them as a side dish to main meals.
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Add leafy greens to dishes (photo: freepik.com)
Berries (blueberries, raspberries, cranberries)
Berries are a natural antioxidant powerhouse that fights free radicals causing aging. They also support urinary tract health, which is especially important for women.
Why are they important?
- Prevent inflammatory processes in the body.
- Maintain skin elasticity.
- Improve memory and focus.
Enjoy berries fresh, add them to oatmeal or yogurt, or use them to create healthy desserts.
Dairy or calcium-rich alternatives
Milk, yogurt, cheese, or plant-based alternatives like almond or soy milk provide calcium and vitamin D essential for bone health. This is particularly vital for women over 40 when the risk of osteoporosis increases.
Why are they important?
- Strengthen bones and teeth.
- Enhance muscle function.
- Help lower blood pressure.
Consume 2–3 servings of dairy products or their substitutes daily.
Sources: Eat This, Not That, Women’s Health, Shape.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
