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Top 5 foods for women’s health

Health

Top 5 foods for women’s health

1. Apples

The health benefits that apples give us are well known by most people. It is best to eat them with the skin, since this part is the one that has the highest amount of vitamin C found in this fruit. In addition to this, the skin provides a large source of insoluble fiberthat is good for bowel health. Fiber is essential for a healthy digestive system and helps prevent problems such as constipation. Since many women suffer from digestive problems, the apple is an important food. The apple also contains a soluble fiber called pectin, which can help reduce blood cholesterol levels.

2. Yogurt

Yogurt is an excellent source of protein, calcium, potassium, zinc and vitamins B6 and B12. They are good for digestion and bone health, so daily yogurt consumption is recommended, such as Greek yogurt. This food is also good if one has been taking antibiotics, since the system is stripped of healthy bacteria and taking yogurt with probiotics can help you return to your natural levels and prevent opportunistic fungal infections, which take advantage of the disappearance of flora own to invade our tissues, especially the vaginal area in women.

3. Blue fish

Blue fish such as salmon, sardines and mackerel contain omega-3 fatty acids. It is a great source of omega-3 that can help with the prevention of heart disease and is also a good source of vitamin D, a fat-soluble vitamin that helps us with bone health. Although the evidence is still not conclusive, studies also suggest that the consumption of bluefish may protect against macular degeneration, which is one of the causes of blindness in old age. The ideal is to consume at least a portion of blue fish a week and in the case of women who are pregnant, who plan to be or who breastfeed, do not eat more than two servings per week.

4. Legumes

Legumes are a good source of low-fat protein that provide carbohydrates, fiber and iron, so they help with intestinal health and long-term digestive problems. Even the fiber found in legumes helps lower blood pressure. Another advantage of legumes, according to studies published in the International Journal of Cancer, is that the researchers found that grains in general and lentils in particular, may have some protective effects against breast cancer.

5. Berries

Blueberries, strawberries and raspberries, not only have a delicious taste, but are also good for our health and especially that of women. They have a high content of folic acid and vitamin C, which offer antioxidant protection. It is believed that antioxidants have cancer-fighting properties, there is a lot of research being done in this area, but the medical profession does not fully understand all the properties and benefits so far.

Vanessa BadhiaNutritionist and Dietitian

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