The 6 best foods for women

Do real women need to eat other than men? After all, we are all human. The answer is Yes. The women have different nutritional requirements. This is because the activities we do, age, our physiological needs and all of our features.
Read on to discover the foods every woman should consume for good health.

Whole grains

The whole grains they are rich in fiber and facilitate the work of the digestive system. This is great news for women who have digestive as slow transit, poor digestion, gastritis or colitis problems. Recommended products are:

• Brown rice.
• Whole grains.
• Whole wheat bread.
• Quinoa.

You can prepare your own whole wheat bread and avoid preservatives or conservatives present in commercially breads. Here you have a very simple recipe:

Whole wheat bread

This bread is ideal for consumption in every day. Its main advantage is that you can make the changes you consider necessary: reduce sweeteners, add seeds, nuts or prepare it in small portions (such as brownies).
Ingredients

• 2 and 1/2 tsp. instant yeast, or 1 packet active dry yeast dissolved in 2 tablespoons water.
• 1 and ? cups (330 ml) water.
• ¼ cup vegetable oil (56 g).
• 1/4 cup of natural honey, molasses or maple (120 g).
• 3 and 1/2 cups (437 g) whole wheat flour.
• ¼ Cup skim milk powder (32 g).
• 1 and ¼ tsp salt (22 g).

Procedure

• In a large bowl, combine all ingredients and stir until the dough starts to grow.
• Takes the dough to a lightly greased surface, a little oil your hands and knead for 6 to 8 minutes, or until it begins to be smooth and elastic. Also you can knead the dough in an electric mixer, a processor of food or in a programmed for manual or dough bread machine.
• When the dough is soft, take it to a lightly greased Bowl, cover with a damp cloth and let it rest the dough in a warm place for fluffy, for about 60 minutes.
• After the hour, place the dough in a greased or waxed paper prepared bread pan.
• Bake the bread at about 350 ° C for 40 minutes, or until the toothpick inserted, comes out clean.
• When the bread is ready, remove it from the oven and let cool.
• You can store it in a plastic bag and eat when you want.

Nuts

Walnuts are packed with monounsaturated fats that help to lower cholesterol levels. These foods give you protein, calcium, phosphorus, zinc, selenium, vitamin A and vitamin E, making them your best allies. That Yes, watch the amount you eat, because they have many calories that can accumulate if you don't do too much exercise. The ideal quantities are:

• 28 peanuts.
• 14 nuts.
• 7 walnuts from India (cashews).

Bananas

One of the eternal struggles of women is given against fat and we know that the best way to fight it is generating muscle. This is where comes the banana and its benefits. Since it is rich in potassium, facilitates the creation of muscle and recovery of fluids that are lost through sweat. A normal banana contains the same carbohydrate than two slices of whole wheat bread, so it is ideal if you do not eat many meals.

Soy protein

You can find soy protein in foods like tofu, the soy milk, cereals and soy butter. The minimum amount that you should eat are 25 grams a day. The benefits that gives you this food are the reduction of bad cholesterol and contribution of phytonutrients. A good choice to start the day is the following recipe:

Energy Smoothie

Ingredients

• 6 medium-sized strawberries.
• 2 cups of spinach (360 g).
• 1 cup (200 ml) soymilk.
• Ice cubes.

Procedure

• Combine all ingredients and blend or pass them through the processor.
• Drink immediately.

Eggs

There are many myths about egg consumption. Forget the idea that consumption will increase your negative cholesterol levels. An egg provides 215 milligrams of cholesterol to 300 milligrams that we need a day. As for the yolk, it is a rich source of iron and lecithin. A healthy choice is the following omelet:

Omelet with peppers

Ingredients:

• 1 tablespoon butter (30 g).
• 1 small onion, diced.
• 1 green pepper diced.
• 2 eggs.
• 1 tablespoon milk (16 g).
• Salt and pepper to taste.
• 1 slice of Swiss cheese.

Procedure

• Melt the butter in a hot pan.
• Skip the onion and pepper. Let Cook for about five minutes or until the two vegetables are soft.
• While cooked vegetable, whisk the eggs with the milk, pepper, salt and cheese.
• Remove the vegetables from the Pan and place them in a bowl separate.
• Cooking the mixture of eggs in the same skillet for about 2 minutes or until well set.
• Separate the eggs from the Pan, place vegetables and covers as if it were an omelet.
• Leave to cook for another minute, turn and remove.

This recipe makes for one person, and you can change the pepper by other vegetables if you want.

A varied diet, your best friend

These are the foods that should not be missed for any reason in your diet, but remember that variety is the best. In the event that you are pregnant or feeding your baby, check your doctor to give you the proper diet to meet your nutritional needs.

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