Top 5 superfoods women must add to their diet
Foods that every woman should eat (photo: Freepik)
Certain foods are essential in every woman's diet. They help maintain hormonal balance, strengthen the immune system, and improve the condition of the skin and hair, according to Only My Health.
Flax seeds
Nutritionist Deepsikha Jain explained that menopause can cause hormonal fluctuations that create challenges for many women. Flax seeds contain phytoestrogens - natural compounds that mimic estrogen in the body.
They may help balance hormones and ease common menopause symptoms such as hot flashes, mood swings, and irregular periods. Flax seeds are also rich in fiber and omega-3 fatty acids, which support heart and digestive health.
The omega-3s in flax seeds improve blood circulation in the pelvic organs and may promote ovarian and uterine health.
It’s recommended to add one tablespoon of ground flax seeds to smoothies, yogurt, or sprinkle them over salads or cereal.
Ragi
As women age, bone density naturally decreases, especially after 40. Finger millet (ragi) is an excellent source of calcium.
It is rich in silica, which strengthens hair, adds healthy shine, and prevents brittle nails. Ragi also contains B vitamins that improve skin health.
Thanks to magnesium and B vitamins it helps reduce irritability, fatigue, and cope with stress. This is especially beneficial during PMS and menopause.
Dark chocolate
Dark chocolate is not just a delicious dessert. It can also offer health benefits for women if consumed in moderation (typically 20–30 grams a day, with at least 70% cocoa content).
It contains flavonoids that improve blood vessel elasticity and reduce the risk of atherosclerosis. It helps lower "bad" cholesterol (LDL) and raise "good" cholesterol (HDL).
It also promotes the production of serotonin and endorphins, which are particularly helpful during premenstrual syndrome or emotional exhaustion. It contains magnesium, which supports stress and anxiety management.
Beetroot
Beetroot is rich in iron, which helps combat anemia, especially important for women during menstruation. They also contain antioxidants and folic acid, which support skin health and the immune system.
In addition, beetroot improves blood circulation and helps lower blood pressure, positively affecting cardiovascular health.
Dates
Dates are a source of natural sugars that provide quick energy, useful during pregnancy or periods of high stress.
Some studies suggest that dates may help prepare the uterus for childbirth and ease labor. They also combat aging and boost immunity.
Natural sugars in dates give an instant energy boost, which is helpful when feeling fatigued.
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.
