10: Soy protein
Soy protein is found in products like tofu and soymilk ,soya nuts and soya flour. Soy protein is heart healthy (helps lower "bad" cholesterol levels) and is rich in phytonutrients. It relieves menopausal symptoms.It helps improve bone health.It prevents breast cancer.
9: Whole grains
Whole grains are high in fiber and therefore help keep away from digestive problems that are so common in women and help in weight loss. They are beneficial in Diabetes and Heart diseases.Try to incorporate more whole grains like brown rice, wheat bran ,wheat flakes, whole wheat, barley and quinoa into your diet.
8: Foods rich in folate
Foods rich in folate like asparagus, oranges, fortified cereals and beans. Folate is important during pregnancy for ensuring proper neural tube development of the fetus and has been shown to be important for heart health.
It eases digestion,fights infection,reduces inflammation(arthritis). It also lowers blood cholesterol and blood sugar levels.It is used as a galactogogue(milk producing agent) by nursing mothers to increase milk production in the breast
Flaxseeds are rich in omega-3 fat They are a very good source of dietary fiber and manganese. They are also a good source of folate and vitamin B6 as well as the minerals magnesium, phosphorus, and copper. In addition, flax seeds are concentrated in lignan phytonutrients.It helps in relieving menopausal hot flushes.It has anti cancer,antimicrobial activity,anti-inflammatory properties,lowers cholesterol and blood sugar levels.
Nuts are full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Plus, nuts are a good source of good fat, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A.
4: Green leafy vegetables
These vegetables provide important nutrients like Vit C ,A, calcium,Vitamin K , iron,folic acid,Magnesium as well as fiber .It reduces the risk of cancer and heart disease .It protects your eyes and reduces risk of osteoporosis.
3: Fruits rich in vitamin C
These include citrus fruits, strawberries, green and red peppers, mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. It boosts immunity and accelerates the healing process.In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have been linked to a decreased risk of coronary heart disease.
2: Iron-rich foods
Due to their monthly cycles, premenopausal women need more iron. Good sources of iron are green leafy veg , meat and fish,raisins ,garden cress seeds ,dried apricots
1: Calcium-rich foods
Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to stave off osteoporosis. Good choices are low-fat milk and milk products, dark green leafy vegetables ,sesame seeds , fishes maily salmon and sardines .