10 ideal foods for women

Yogurt with probiotics helps to restore the intestinal flora and prevents opportunistic infections by fungi, which often take to invade our tissues when we have low defenses
10 alimentos ideales para las mujeres
There are certain foods that are important to every stage of our lives, so it also there are products that are ideal for women, since these need special nutritional properties. In this article we are going to say what are the 10 ideal foods for women.

1. apples

Health benefits granted us apples are well known by the majority of the people. It is best to eat them with the skin, since this part is the one with the greatest amount of vitamin C that is in this fruit. In addition, the skin provides a great source of insoluble fiber which is good for the health of the intestine.
Fiber is essential for a healthy digestive system and helps prevent problems such as constipation. Because many women suffering from digestive problems, Apple is an important food for them. Apple also contains a soluble fiber called pectin, which can help reduce blood cholesterol levels.

2. the yogurt

Yogurt is an excellent source of protein, calcium, potassium, zinc, and vitamins B6 and B12. Are good for digestion and bone health, so it is recommended daily consumption of three dairy products in women, as for example three cups of yogurt.
This food is also good, if one has been taking antibiotics, since the system is stripped of healthy bacteria and to eat yogurt with probiotics can help you to return to your natural levels and prevent opportunistic infections by fungi, that take advantage of the disappearance of the flora to invade our tissues, especially the vaginal area in women.

3. the blue fish

Blue fish such as salmon, sardines and mackerel contain fatty acids omega-3. It's a great source of omega-3 , which can help with the prevention of heart disease and is also a good source of vitamin D, a fat-soluble vitamin that helps us with the bone health.
Although the evidence is not conclusive, studies also suggest that the consumption of oily fish can protect against degeneration macular, which is one of the causes of blindness in old age.
Ideally, consume at least a portion of oily fish per week, in the case of women who are pregnant, planning be it or breastfeeding mothers, not to eat more than two servings a week.
Small fish are much more recommended because accumulate less heavy metals in your body.

4. legumes

legumbres carme r.
Vegetables are a good source of protein low in fat that provide carbohydrates, fiber and iron, so help with intestinal health and digestive problems in the long run. Even the fiber that is in vegetables helps lower blood pressure.
Another advantage of legumes, according to studies published in the International Journal of Cancer, is that researchers found that lentils and grains in general in particular, may have some protective effects against breast cancer.

5. the berries

Blueberries, strawberries and raspberries, are not only delicious, they are also good for our health, and especially that of women. They are high in folic acid and vitamin C, which offer antioxidant protection.
He is believed that antioxidants have cancer fighting properties, there is a lot of research that is underway in this area, but the medical profession does not understand completely all the properties and benefits so far.
What is a fact is that blueberries, blackberries and strawberries contain flavonoids that may be beneficial for the health of the heart and of the eye due to its antioxidant activity.
In addition the cranberry can help to eradicate urinary tract infections and to prevent them. It is very useful in those people, mostly women, who suffer from recurrent urinary tract infections.

6 whole grains

Whole grains are a cornerstone of a healthy diet and include foods such as brown rice, whole wheat bread, pasta and whole-grain breakfast cereals.
The whole grain means that it contains the three layers of the grain in the product. These layers are the fiber-rich outer layer, an inner layer that is filled with nutrients and central starch coating. These layers work together to reduce the risk of developing many common diseases such as heart disease, stroke, some forms of cancer and type 2 diabetes.
Whole grains are also good for the health of the intestine, in addition to reducing blood pressure and cholesterol. Many are fortified with folic acid and iron, which is especially good for women, since they are more prone to anemia.

7 bananas

Snack healthy you can be anywhere and much healthier than a packet of crisps or a chocolate bar. You can have slightly more calories than other fruits, but bananas are rich in potassium, which helps regulate blood pressure. They also contain vitamin B6, good for the skin and hair health.

8. green vegetables

It is good to include green vegetables such as broccoli, spinach and green beans in your diet. Green leafy vegetables are low in calories and fat but high in protein, fiber and iron. They are also full of vitamins and minerals such as magnesium, vitamin C and K.
A review of six studies carried out by the University of Leicester found that a higher intake of green leafy vegetables was associated with a lower risk of developing type 2 diabetes. For women in particular green leafy vegetables are excellent due to its good content of iron, so protect yourself from deficiency may have.
According to a study this year by scientists at the University College of London confirms the importance of fruits and vegetables in our diet. They found that eat seven or more servings of vegetables and fruits a day reduces the risk of death by cancer and diseases of the heart by 25% and 31% respectively. The investigation also found that vegetables have benefits significantly higher health that the fruit.

9. eggs

The egg is one of the most nutritious foods that can be consumed. Eggs are protein filled with nutrients such as vitamins D, A, B2 and iron. Contrary to belief, it is good to have the eggs in the diet and there are no restrictions of how many can eat within a balanced diet.

10. water

Agua colon
This, more than a food, is a liquid that is essential for human beings and, in particular, for women, since many of them may suffer from fluid retention, infections urinary tract and other problems associated with low water consumption. Staying hydrated is very important given that most of our body consists of water.
In addition, the chemical signals in our brain for dehydration and hunger are similar, so it is important to drink a glass of water instead of a snack if you feel hungry to discard the sed first.
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