It is no secret that women face a multitude of health challenges throughout their lives.
From menstruation to motherhood to menopause, their bodies go through a lot of changes that can affect their overall health and well-being.
One way to support your body during these times is by eating a healthy and balanced diet that includes essential and nutritious foods.
Some foods, as it so happens, are more needed by female bodies than male ones.
These ingredients are important for maintaining hormones, replenishing lost nutrients and supporting reproductive health.
Here are just some foods that all mums, whether would-be, expectant orf ‘retired’, have to eat to maintain their health.
6 Foods to Help Maintain Female Health
Leafy Greens
Leafy greens such as spinach, kale, and collard greens are rich in nutrients that are essential for female health.
These greens are packed with vitamins A, C, and K, which support bone health, as well as folate, which is important for women who are trying to conceive or are pregnant.
They also contain iron, which is essential for women who are menstruating or have heavy periods.
Leafy greens can be cooked in stir-fries, soups or eaten on its own as a delicious salad.
Berries
Berries are not only delicious but also packed with antioxidants that can help protect against cancer and heart disease.
They’re also high in fibre, which can help support digestive health and prevent constipation.
Berries such as strawberries, blueberries, and raspberries are also rich in vitamin C, which can help support a healthy immune system.
You can get mixed frozen berries for cheap online which retain their flavour, nutrients and shape much longer than the fresh variety.
You can mix berries in smoothies, fruit salads, parfaits, jellies or even make your own jam.
Cold Water Fish
Cold water fish like salmon are an excellent source of omega-3 fatty acids, which are essential for brain health and can help reduce the risk of depression and anxiety.
Omega-3s also have anti-inflammatory properties, which helps body and lower the risk of chronic diseases such as heart disease and arthritis.
It is also good for fertility, helping promote ovulation. Salmon is also a good source of vitamin D, which is important for bone health.
Other types of cold water fish that are rich in omega-3 include herring, sardine, mackerel, and tuna.
Legumes
Legumes such as lentils, chickpeas, and black beans are excellent sources of protein, fibre, and essential nutrients such as folate and iron.
They’re also low in fat and calories, making them an excellent addition to any healthy diet.
Legumes can help support digestive health and regulate blood sugar levels, which can be especially important for women with PCOS or diabetes.
Some ways to eat legumes are soups, stews, salads, dhals, vegan burger patties, tacos and purees (to be eaten as dips).
Yogurt
Yogurt is a great source of calcium, which is important for bone health, as well as probiotics, which can help support digestive health.
Eating yogurt regularly can also help lower the risk of developing yeast infections, which can be a common problem for women.
Yogurt can be eaten in a multitude of ways, in smoothies, curries, overnight oats, parfaits, or simply eaten on its own with some honey, nuts and berries.
Other forms of pastured dairy are also good for boosting fertility.
Whole Grains
Whole grains such as brown rice, quinoa, and whole-wheat bread are excellent sources of fiber. They can help support digestive health and lower the risk of heart disease and diabetes.
They’re also rich in vitamins and minerals such as iron, magnesium, and B vitamins, which are essential for overall health and well-being.
Whole grains can be prepared in a variety of dishes.
Brown rice can be eaten with normal side dishes, while breads can be eaten as sandwiches.
Quinoa for instance can be mixed into a salad, or eaten in the place of rice.
Maintain a Balanced Diet
Eating a healthy and balanced diet is important regardless of sex. But for women and mothers, these foods can greatly help support female health throughout all stages of life.
Whether that’s ensuring smooth menstruation, boosting fertility or supporting pregnancy.
These essential foods include leafy greens, berries, salmon, legumes, yogurt, and whole grains
By focusing on certain nutrient-dense foods, you can give your body the support it needs to thrive. As well as to overcome the unique health challenges that women and mothers face every day.
With your health in check you’ll be able to look your best, feel your best and most all, be the healthiest you’ve ever been.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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