A woman’s schedule is always full — she has to work, manage her household, maintain relationships, and also take care of her health. Women experience unique biological changes at different stages of their lives, including: pregnancy, Menstruation and menopause. Therefore, nutrition is essential for maintaining good health and well-being at these stages.
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Diet-related health concerns
Heart disease and stroke (both hemorrhagic or intracerebral bleeding and ischemic or vascular obstruction that causes impaired blood flow) are two major health concerns in women.They are most likely to die Heart disease.. Symptoms of a heart attack include chest pain, shortness of breath, and weakness in the arms.In addition, the incidence is over 55,000 each year. stroke It is found in women rather than men.
The third most common health concern is diabetes. It increases the risk of heart disease in women. Diabetes-related complications such as blindness, kidney disease, and depression are also common in women. They experience gestational diabetes or elevated blood sugar levels during pregnancy.according to International Diabetes Federation1 in 6 pregnancies are affected by diabetes.
Number one cancer Some Indian women have breast cancer, according to cancer registries in various countries, with an age-adjusted mortality rate of 12.7 per 100,000 women and an age-adjusted incidence of 25.8 per 100,000 women. It is important to have your breasts self-examined on a regular basis to identify changes that need to be shared with your provider. Next, you need to get a mammogram every year from the age of 40.
Last but not least, women’s health concerns are osteoporosis. Osteoporosis is a disease in which bones become weak and easy to fracture.Postmenopausal women are at increased risk of fractures related to: osteoporosis..
5 health foods to add to your daily diet
There are many nutritious foods, but women’s daily diets should only include those that are abundant, readily available, and reasonably priced.
1. Broccoli and other Brassicaceae vegetables: Crunchy Brassicaceae vegetables are great for salads, curries, soups and sautes. Brassicaceae vegetables such as broccoli, cauliflower and cabbage are nutritious and have anti-cancer properties.Lab base the studySulforaphane, a chemical derived from Broccoli Other vegetables in this family have shown leukemia and self-destruction of melanoma cells. In addition, one cup of broccoli provides 135 percent of your daily vitamin C requirements. Broccoli should not be overcooked to avoid losing the vitamin C content of broccoli.
2. Root vegetables: Root vegetables rich in phytonutrients such as beets, carrots, radishes and sweet potatoes should be included in the diet. The Carotenoid content Because these vegetables are natural antioxidant pigments, they help improve the immune system, skin health, and eye health. Root vegetables provide other essential nutrients such as potassium, folic acid, B vitamins, vitamin C, and fiber, and are essential for overall health. A 2004 review Diabetics who took 4 grams of white sweet potato extract daily for 12 weeks were found to be associated with better control of blood glucose levels.
3. Turmeric: Indians, and people living in Asia, use turmeric abundantly.It is known for that Curcumin Content, powerful anti-inflammatory and antioxidant compounds. Chronic inflammation is a difficult condition to deal with. the study We have found that low levels of inflammation are associated with a reduced risk of many health conditions, including heart disease, cancer, and Alzheimer’s disease. Curcumin is inflammation, Oxidative stress, and chronic illness. Combine it with black pepper to increase the availability of curcumin.
4. Greek yogurt and other dairy products: include Greek yogurt Other dairy products that provide calcium, phosphorus, and magnesium — essential for maintaining strong bones. Green yogurt contains healthy live bacterial cultures, vitamin B12, riboflavin and more. The amount of protein in yogurt is impressive — 12 grams per 200 grams.Yogurt is packed with proteins, probiotics, and other essential nutrients that can boost and maintain immunity. digestion It runs smoothly and prevents osteoporosis. If Greek yogurt is not available at your local store, you can use tofu or kefir instead.
5. Soybeans and soy foods: Soybeans and foods derived from soybeans are essential because they are rich in phytoestrogens, which are phytochemicals that mimic the function of the female hormone estrogen. soy Rich in essential amino acids, polyphenols, antioxidants, calcium and iron. Some health problems, such as heart disease, stroke, coronary heart disease (CHD), some cancers, and improved bone health, can be prevented with soy foods. Women who eat a soy-rich diet may benefit from improved childbirth, according to some studies. A 2015 survey Of the 315 women, women with high soy isoflavone intake were found to be 1.3 to 1.8 times more likely to become pregnant in the next birth treatment cycle than women with low soy isoflavone intake.
Also, lactose intolerant women can easily rely on soy-based foods to get the best. calcium..
A nutritious all-day meal menu for women
* breakfast – Greek yogurt + Fruit + 1 tablespoon mixed seed
* Lunch-Brown Rice + Vegan / Vegetarian / Non-Vegetable Protein (Beans, Beans, Tofu, Panelers, Fish, Seafood, Lean Meat) + Broccoli and Green Bean Curry + Buttermilk
* Snack – Roasted Chana and Peanut Mix + Green Tea
* Dinner-Multigrain Chapati + Chic Dal + Protein
Remember to be healthy Balanced diet Get the best health benefits, not just one food or food group. Women experience physiological changes, so special attention should be paid to how they nourish the body.
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