Best foods for women's health

The best foods for women’s health are:

• Edamame
• Papaya
• Beans
• Sardines
• Flaxseed
• Oranges
• Avocado
• Salmon
• Pomegranate
• Beef or lamb liver

Now let’s learn more about them:

Edamame

Edamame are rich in isoflavones, a type of compound that imitate oestrogen and are particularly good for those going through menopause - alleviating symptoms such as hot flushes. They are also thought to prevent osteoporosis in those who have already been through the menopause.

Allergy alert!

Edamame is a form of Soya, one of the 14 major food allergens.

Papaya

In addition to being considered an antioxidant, papaya contains lycopene, which is thought to lower the risk of breast and cervical cancer.
As its colour suggests, papaya is also rich in beta carotene, which is good for eyesight and precursor to Vitamin A.

Beans

Beans are full of fibre, the consumption of which lowers the risk of heart disease and high blood pressure. They are also high in protein and a healthy but filling diet option that can be used for weight management and preventing belly fat that puts pressure on internal organs - of which women are more at risk than men.

Grapefruit is also a healthy, fibre-rich food, but it does interfere with some medications used in the treatment of depression, high blood pressure and high cholesterol.

Sardines

As an oily fish sardines are bursting with the good type of fats - Omega 3, and a good choice for pregnant or breastfeeding women as they contain less mercury than other fish and are thought to improve breast milk quality.

Sardines also contain a good amount of Vitamin D, which is integral to bone and teeth health - especially important given that women are at greater risk of osteoporosis.

Allergy alert!

Sardines are a type of Fish - one of the 14 major food allergens.

Flaxseed

Like oily fish, flaxseed is rich in Omega 3, the good type of fat, and like beans it contains fibre, but in addition to these things flaxseed has high amounts of the polyphenolic compounds lignans - thought to help lower the risk of breast cancer.

Oranges

Oranges (and to a slightly lesser extent other citrus fruits) are one of the best natural sources of folic acid. Folic acid is important for pregnant women and those trying to conceive, and to a certain extent all women of childbearing age. For the former, it helps the development of a foetus’s brain, skull and spinal cord, and for the latter it helps prevent folate deficiency anaemia.

Avocados

As one of the best sources of the healthy type of fat, avocados are thought to help regulate hormones and boost fertility. They also contain the natural compounds phytonutrients, which are linked to a lessened risk of cardiovascular diseases of the heart and some types of cancer.

Salmon

Rich in both protein and healthy Omega 3 fats, salmon is a healthy choice for those looking to eat healthier and avoid the belly fat that puts pressure on internal organs. Omega 3 via this fish is also thought to lower inflammation, and consequently regulate or even improve your mood - this can be helpful for those going the menopause.

Allergy alert!

Salmon is a Fish, one of the 14 major food allergens.

Pomegranates

The main benefit of consuming pomegranates is their high level of antioxidants, which improve blood flow and can stimulate the uterus by improving blood flow to the womb.

On a more general level, pomegranates are also rich in vitamin C and folic acid - the latter of which is recommended for all women of childbearing age, even those not looking to conceive, as it helps combat fatigue.

Beef or lamb liver

Though not to everyone’s taste or dietary requirements, beef and lamb liver are two of the best food sources of vitamin B12, which is crucial for the maintenance of the body’s blood cells and nerve cells, and preventing the blood condition megaloblastic anaemia.

B12 also helps to make the genetic cell material DNA. Those who are pregnant or breastfeeding need more B12 than usual.