Good nutrition has a huge influence on our health, and there are many ways to eat healthy. It’s important to learn which options are best for you so that healthy eating becomes a lifestyle. เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา Here are the top 6 healthy foods for women .
Top 6 Healthy Foods for Women
1. Whole Grain Oats: 100% whole grain goodness with no added sugar or sodium. They are a good source of beta-glucan, a soluble dietary fiber that may help lower LDL cholesterol, regulate blood sugar levels, and help control appetite. Oats are also prebiotics. Prebiotics are foods (generally high in fiber) that act as food for the “good” bacteria in our gut. The gut is often called our “second brain” because studies suggest it influences our mood and behavior. A healthy gut microbiome can affect our appetite and weight, and has a profound effect on our immune system.
2. Berries: Blueberries, strawberries, raspberries, and blackberries, whether fresh or frozen, are rich in flavonoids, plant compounds that may help reduce your risk of dementia. They’re also rich in anthocyanins, a type of antioxidant that can reduce inflammation throughout the body, especially in the brain.
3. Dried prunes are rich in antioxidants and are a good source of soluble fiber, which helps promote regular bowel movements. They also contain sorbitol, a sugar alcohol that acts as a natural laxative. Despite its sweet taste, it does not cause a significant increase in blood sugar and insulin levels after eating, and can be used to naturally sweeten foods without “adding sugar.” It may help maintain bone mass and reduce the risk of fractures in postmenopausal women.
4. Dark green leafy vegetables , such as spinach, kale, Swiss chard, and collards, are rich in vitamin K, which can help protect your bones from osteoporosis and help prevent inflammatory diseases. They are also high in antioxidants and may be one of the best foods to prevent cancer, as well as reduce your risk of heart disease. They are great for adding “bulk” to your meals without too many calories or carbohydrates, and can help you feel full and satisfied, as well as maintain a healthy weight.
5. Walnuts and other nuts. Walnuts are an excellent source of healthy fats and are particularly high in plant-based omega-3 fatty acids, which are important for brain health. Nuts also contain dietary fiber and other prebiotic compounds that support the growth of healthy gut bacteria. While all nuts are “heart-healthy,” they are not “weight-friendly,” and I believe portion control is important.
6. Beans/Legumes : Lentils, chickpeas, and kidney beans. Beans are a good source of fiber, which is important for gut health and overall health. Most women don’t get the recommended 25 grams per day. A half-cup of cooked lentils provides 7 grams of fiber, 9 grams of plant-based protein, and is a good source of B vitamins, iron, magnesium, potassium, and zinc.