5 Super Foods That Every Woman Should Have In Her Diet

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Low fat milk, especially Vitamin D fortified one helps the bones to absorb calcium and reduces the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.

1. Low-fat Dairy Products
  
Low fat milk, especially Vitamin D fortified one helps the bones to absorb calcium and reduces the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.
 
 
Yogurt is another brilliant source of calcium and vitamins. It can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men. It also helps reduce the risk of stomach ulcers and vaginal infections.
 
2. Fatty fish -- like salmon, sardines, and mackerel 
 
 
The healthy factor in fish is omega-3 fatty acids that play a vital role in the health of the membrane of every cell in our body as well as protecting us from a number of key health threats like heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. 
 
3. Berries 
 
  
3 to 4 servings every week of berries like blueberries, strawberries, raspberries, cranberries, etc may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. 
These berries are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.
Cranberry juice is magical in its properties.  When it comes to treating women's urinary tract infections, cranberry juice is a recommended strategy. Drink unsweetened 100% cranberry juice to avoid excess sugar.
 
4. Nuts  & Seeds
 
 
Nuts are a great source of protein, healthy fats, vitamins, minerals and anti-oxidants. Eating a wide variety of nuts is best but stick to the plain ones and not the roasted and salted variety.
 Almonds contain high levels of calcium, magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium. 
 
 Brazil nuts contain selenium and may protect against breast cancer. They are also high in zinc, which is a vital mineral for digestion and metabolism. People with skin conditions such as eczema or psoriasis are often low in zinc and it is essential for immune system function. 
 
Walnuts contain omega 3 (and 6) which prevent heart disease, maintain healthy joints and brain function and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. 
 
Cashews are lower in fat than most nuts and contain good levels of iron copper, magnesium, zinc which are essential for optimal bodily functioning. 
 
5. Stem, stalk and leafy vegetables 
 
 
Greens, such as broccoli, kale, spinach and other leafy greens offer roughage, water, and many essential phytochemicals, vitamins and minerals extremely essential to good healt!
 
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