Top 13 Foods Women should Eat Every Day: Top Health Tips by Khadijah - Essential Health Portal

                                      بسم الله الرحمن الرحيم

Top 13 Foods Women  should Eat Every Day

Q: Did you know that gender plays a role in determining the best diet for you? 

A: Men and women share almost 95% of their DNA but their diet and nutritional requirements are different. Your body stature, reproductive functioning, and metabolic rate determine which is the best-suited diet for you.

For example, women need more calcium than men, to avoid the possibility of osteoporosis. Women’s bone density is naturally lower. A well-tailored diet with the right food choices will make a whole world of difference for the ladies.

Here, I will discuss the top 13 foods which are essential for women's overall health.

1. Dark Chocolate 


Maintaining your heart health and keeping blood pressure in check. It’s an amazing, healthy, sweet substitute for women. The absence of sugar makes it a good choice for diabetics, too. If you’re having a dull day at work, then having some dark chocolate will definitely help. Eating chocolate, every day, keeps the arteries unclogged and also improves vision.

Another benefit is that it promotes endorphin release in your body, leaving you feeling happy and relaxed.

2. Blueberries

Did you know that blueberries contain more than twice the amount of antioxidants compared to other fruits? 

Blueberries are more than just pretty desserts, they’re superfoods. Berries contain all the essential nutrients and vitamins, necessary for detox and keeping you healthy. These are good immunity boosters and are mainly responsible for muscle growth and repair.

Eating just half a cup of blueberries every day, sweetened or frozen, will work as:

  •  An immunity booster.

  • To prevent urinary tract infections.

  • To stop age-related memory loss.

3. Garlic

Garlic is a dark horse of the health world. It contains Vitamin C, Vitamin B6, and manganese among other essential nutrients. It’s also used as a natural and effective home remedy for the flu. The active compounds also manage high blood pressure and hypertension.

For women, having garlic every day minimizes the possibility of bone loss by increasing estrogen production. Eating dry garlic extract every day helps menopausal women get rid of the problems related to low estrogen.

Garlic and onion together ease problems related to osteoarthritis as well

4. Dark Leafy Green Vegetables

 Green vegetables are everyone’s best friend. Spinach, kale, and lettuce are some of the most nutrient-rich veggies. The benefits of these greens include: a reduction in inflammation, lowering the risk of obesity, heart health, and, of course, improved anemia and brain function. From kids to adults everyone should have a good portion of dark leafy green vegetables every day.  Iron, magnesium, calcium, and Vitamin A, these are all minerals essential for women in the package of green vegetables.

Women should drink green juice and add them to their salad or in pasta and side dishes, there are many fun ways of including these vegetables in everyday meals.

5. Lentils

Lentils are a staple food for everyone, and women should eat them every day or at least three times a week. Especially if you’re over 40. 

Did you know that lentils are 3rd for being the most protein-dense vegetable on the planet? 

Lentils are a huge relief, for women who tend to overeat. Due to its slow digestion process, You feel fuller for longer and do not feel like indulging in sinful snacks. Lentils are good for weight loss. If you’re vegan or vegetarian by choice then they are the best substitute for red meat.

6. Flax seeds

Often termed a wonder food, just one tablespoon of flax seeds will give you long-term health benefits. Packed with protein, carbs, fiber, and numerous other important minerals and vitamins, they’re beneficial for your brain, tissues, and organs. Flaxseeds are also good for skin and hair. 

These seeds are used in different recipes from soups to salads to baked goods. They can be eaten with anything. 

Women should eat flax seeds every day to improve cognitive function which tends to decrease with age. They are also helpful in flushing out toxins and excess fat from the body. Containing dietary fiber in these seeds keeps your gut and digestion healthy as well.

7. Sweet Potatoes

Sweet potatoes are packed with many nutrients, that are valuable for women. They contain big amounts of Vitamin B6 which is great for the brain. They’re also loaded with fiber that maintains gut health and protein which is necessary for maintaining muscles. Iron in sweet potatoes helps promote fertility among women. 

Eating more iron from food sources such as these can help in reversing secondary fertility, as well as reducing the chances of ovulatory infertility. They also have Vitamin A which is good for the vision, skin, and urinary tract health in women. 

8. Plain Yogurt

Plain yogurt should be in the everyday diet for many reasons. Women normally don’t meet their daily requirements for calcium. Having a plain, low-fat yogurt cup will fulfill that amount because it contains more calcium content than one cup of milk. 

It keeps your bones and teeth strong. Due to the natural presence of good bacteria or probiotics, yogurt is a great way of keeping your nervous system healthy. 

Blend it up in a smoothie or have it with fresh fruits, it’s a great way of compensating for protein deficiencies, especially among vegetarians.

9. Eggs

Eggs are packed with nutrition vital for women's health. They are easily digestible and contain healthy fats. These nutrients have been linked with lowering the chances of breast cancer in women. 

Eggs are a popular breakfast choice and starting your day with essential omega-3, phosphorus and protein is an awesome idea. Eggs contain high-quality protein. They contain all of the essential amino acids, your body needs daily. 

You can make a breakfast burrito or boil it. They’re versatile, cheap, and easily available

10. Beans

Hormone imbalances in women can trigger several health conditions like acne, eczema weight fluctuations, and skin inflammation. Having beans as part of your meal will control appetite, manage diabetes and stabilize blood glucose levels. They’re also low in fat and high in protein and fiber which aids weight loss. 

Beans lower the possibility of cardiovascular diseases in women. Although beans have been a staple among households for hundreds of years, it has currently evolved into a superfood. 

Eating beans every day and especially for lunch will help you power through the day.

11. Walnuts

Walnuts are found everywhere these days. From muffins to chocolates and bread, these nutrient-rich superfoods will not just add an earthy taste to any meal but will also provide health benefits like: 

  • Controlled weight.

  • Reduced chances of developing or aggravating cancer. 

  • An improved level of cognition like better memory. 

Walnuts can also fight depression. This is good news especially for women because women have a greater risk of developing depression. Using 2 to 3 walnuts on daily bases will be enough.

12. Almonds

Almonds are a nutrient powerhouse. They contain enough healthy fat to keep your heart in good shape. Almonds are great for brain strength. One of the main components of this nut is Vitamin E, which helps in decreasing the severity of wrinkles. 

Eating almonds regularly helps women to lose weight due to the presence of health and skin-boosting minerals. Almonds also contain a dense amount of folic acid which is good news for pregnant women. They support a healthy pregnancy by lowering the chances of birth defects.

13. Cruciferous Vegetables

Cruciferous vegetables include: 

  • Cauliflower

  • Cabbage

  • Collard greens

  • Arugula 

  • Broccoli. 

Pairing these with other colorful vegetables like yellow bell peppers and carrots will provide all types of vitamins and minerals important for staying healthy. These foods not only look pretty but when eaten regularly they reduce the chances of developing breast cancer.

Cruciferous vegetables are also unique because they have sulfur-containing compounds which are known to have cancer-fighting properties, reduce inflammation, regulate blood sugar and enhance heart health.


Post a Comment


  1. Thanks for the update. I really appreciate the efforts you have made for this blog.
    All the best !!!

    IV Therapy La Quinta CA

  2. Very well done! It helps me a lot.... Thank you!