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12 foods that every woman should add to her menu - Walla! health


It is not easy to be a woman - from menstruation to pregnancy, the female body faces quite a few challenges. So we have gathered all the foods that will give your body what it needs to win this life

  • health
  • Nutrition and diet

12 foods that every woman should add to her menu

It is not easy to be a woman - from menstruation to pregnancy, the female body faces quite a few challenges. So we have gathered all the foods that will give your body what it needs to win this life

  • diet
  • Women's health

Adina Bachar, guest article

Sunday, 23 August 2020, 07:26

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    AP, Reuters, Getty Images, Shutterstock

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    Pregnancy and childbirth, breastfeeding, menopause, premenstrual syndrome and polycystic ovary syndrome are just some of the situations a woman faces during her lifetime. These conditions affect her body weight, mood and her risk of developing diseases that are more common in women such as osteoporosis, breast cancer, eye diseases, autoimmune diseases, migraines, hypothyroidism, constipation and obesity. Fortunately there are some foods that can do good for a woman's body. We have collected 11 foods with unique ingredients that every woman should add to her shopping list.

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    To the full article

    1. Earth

    Makes it a little easier for PMS. Earth (Photo: ShutterStock)

    Soybeans are a source of phytoestrogens - plant substances that are similar in structure to the hormone estrogen.

    Main benefits:

    • Protection against cardiovascular disease

    • Prevention of osteoporosis

    • Anti-cancer activity, especially breast and colon cancer

    • Relief of menopausal symptoms such as hot flashes and sleep disorders

    • Relief of premenstrual syndrome, characterized by irritability and binge eating.

    2. Kyle

    For bones, skin and mood. Kale and avocado salad (Photo: ShutterStock)

    Kyle is rich in vitamin K, vitamin C and D. Vitamin K is a collective name for several organic compounds and is fat soluble, Vitamin C or ascorbic acid is a water soluble vitamin, and Vitamin D is produced in the human body and is found in a limited variety of foods, it is fat soluble.

    Main benefits:

    • Vitamin K is important for maintaining strong and healthy bones and for blood clotting

    • Vitamin C helps build collagen, a protein that keeps skin stable and smooth. It is a powerful antioxidant that is important for immune function and the health of the skin and teeth.

    • Vitamin D is important for bone health, prevention of diabetes, cancer, depression, stroke and more.

    3. Asparagus

    Good especially for pregnant women. Asparagus on scrambled eggs. (Photo: Yael Laor)

    Half a cup of asparagus makes up a third of the daily intake of vitamin K. Asparagus is also rich in folic acid, which belongs to the group of water-soluble B vitamins.

    Main benefits:

    • Prevention of congenital malformations in the fetus in the early stages of pregnancy

    • Prevention of anemia

    • Prevention of cardiovascular disease, stroke, dementia and breast and colon cancer

    4. Grapefruit

    Prevents heart disease. Grapefruit (Photo: ShutterStock)

    Grapefruits rich in flavonoids - plant pigments that give vegetables and fruits their yellow-red color.

    Main benefit:

    Prevention of heart disease and stroke

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    5. Berries and cherries

    Real food. Berries (Photo: Giphy)

    These fruits are rich in flavonoids which give them their bright color and vitamin C. They are considered a superfood that is rich in powerful antioxidants, such as alginic acid. Elgic acid is found in fruit seeds, and is also resistant to cooking.

    Main benefits:

    • Cancer prevention and aging processes

    • Improved mental function

    6. Yogurt

    How simple and healthy. Yogurt (Photo: ShutterStock)

    Yogurt provides the body with calcium and protein.

    Main benefits:

    Maintaining muscle and bone mass that are important throughout the woman's life cycle and thinning after menopause.

    7. Sardines

    Highly recommended while breastfeeding. Sardines (Photo: ShutterStock)

    Rich in omega-3 fatty acids, vitamin D and calcium. Contain small amounts of mercury relative to larger fish. Omega 3 fatty acids are essential fatty acids that the body does not know how to produce and needs from food.

    Main benefit:

    Omega 3 fatty acids improve breast milk quality and are associated with better neonatal cognitive function.

    8. Flax seeds

    Satisfactory! A woman cupped flax seeds in her hands (Photo: ShutterStock)

    Rich in dietary fiber and phytoestrogens. Dietary fiber is a polysaccharide derived from plants. They do not break down in the digestive tract. Colon bacteria break down the soluble fiber and form compounds that have an effect on health.

    Main benefits:

    • Dietary fiber is important for creating a feeling of satiety and for the proper functioning of the digestive system.

    • Through the effect on intestinal bacteria, the fiber affects inflammatory and oxidative processes in the body and the risk of developing obesity and related diseases.

    9. Tomatoes

    Good in any situation. Tomatoes (Photo: ShutterStock)

    Tomatoes are rich in potassium, lycopene and beta carotene. Contains vitamin C and dietary fiber. Lycopene is one of the most powerful antioxidants. Beta carotene is a pigment that gives plants a bright orange-red color. Turns the body into vitamin A.

    Main benefits:

    • Lycopene is associated with lowering the risk of cervical and breast cancer

    • Maintaining a balanced cholesterol and blood pressure level and preventing heart disease

    • Beta-carotene is associated with reducing the risk of heart disease, stroke, cancer and blindness. Associated with slowing down the aging process Reducing diabetes complications and improving lung function.

    10. Spinach

    May prevent wrinkles. Spinach (Photo: shutterstock)

    Rich in folic acid and an excellent source of lutein - a yellow-orange pigment from the carotenoid family

    Main benefits:

    • Associated with protecting the lens and retina from oxidative damage

    • May protect against skin aging and prevent wrinkles.

    11. Avocado

    Goes into any list of healthy foods. Avocado toast (Photo: ShutterStock)

    Avocados are an excellent source of potassium. Contains monounsaturated fat rich in dietary fiber.

    Main benefits:

    • Potassium is associated with balancing blood pressure and with muscle contraction and nerve transport

    • Monounsaturated fat is associated with balancing blood lipids and preventing heart disease.

    12. Red meat

    To prevent anemia. Steak (Photo: Giphy)

    Meat is rich in iron, zinc and B vitamins. Zinc is a trace mineral that is used as a role in many biological processes, iron is the most common mineral in the body and B vitamins are a group of 8 water-soluble vitamins.

    Main benefits:

    • Iron and B vitamins are important for preventing anemia especially during pregnancy and childbirth and during the fertile period when the woman loses blood during the menstrual cycle.

    • Zinc is associated with normal immune function with antioxidant activity and wound healing.

    What else is important?

    Awareness of eating and weight balance at any age. Every woman knows which food is good for her digestive system, satiety, normal weight and optimal function. It is important to perform periodic blood tests and be monitored by a gynecologist, dentist, dermatologist, and perform routine tests adapted to age and health - mammography, breast examination, bone density, colonoscopy and even seek expert advice as needed. For women with diabetes, it is recommended to use a continuous sugar meter that monitors sugar without the need for a sting. You can use it to learn what the personal effect of each food is on sugar levels. In addition, it is important to exercise, get enough sleep and manage stress and reduce stress.

    Adina Bachar is a clinical dietitian at the DMC at Diabetes Center

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    Source: walla

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