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Top 10 foods for Women’s Health

In today’s fast paced life where we as woman are busy juggling with multiple roles and trying to balance, eating healthy has become a challenge as picking up fast food is easier than preparing meals at home. Everything that you put in your body can be used as a tool for boosting your immune system, maintaining healthy skin and hair and to stay strong, smart and balanced.

Here are lists of nutrient rich foods which can be used to serve different wellness purposes.


Do you know that 1 cup of broccoli meets 135% of our daily vitamin C requirement. It has a compound called sulfora phane which helps to fight of cancer cells. In addition, it also has some amount of protein, vitamin K and folate.


Blueberries contain Anthocyanidins which provides them their distinctive color. It has anti-inflammatory properties, prevents diabetes and arthritis, memory loss, and improves motor skills. High in antioxidants they fight against free radicals and wrinkles & prevent urinary tract infections.

Black beans:

Black beans are a good source of complex carbohydrates and proteins. It contains isoflavone which helps in the regulation of hormones and thus helps with PMS, perimenopause or menopause symptoms. It also helps in maintaining your sugar levels and weight management.


Quinoa is loaded with vitamins, minerals and antioxidants. It contains all the nine essential amino acid, thus a plant-based “complete” protein. These help in muscle building and strengthening the body. Quinoa is also a rich source of iron, magnesium, calcium, potassium, and folate all essential for women.


Did you know that a cup of yoghurt has more calcium than a cup of milk. It contains Lactobacillus needed to maintain the right balance of helpful bacteria in the gut. It reduces problems associated with irritable bowel syndrome and inflammatory digestive tract disorders.


Almonds & Walnuts:

Almonds & Walnuts contain good amount of vitamin E and alpha-linolenic acid. They are cardio protective. Almonds also have magnesium which helps in the synthesis of dopamine – the happy hormone preventing depression.


It is unique fruit which has 77% of healthy fats i.e: monounsaturated fatty acids, 2 gms of protein and 7 gms of fiber. It contains more potassium than a banana and a lot of antioxidants. It has numerous benefits including weight management, cardio protective effects; lowers the risk of metabolic syndrome and lower your risk of macular degeneration and cataracts.

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Amaranth Seeds (Rajgira):

A good source of plant based protein. Are you aware it has more calcium than that in milk? Thus will prevent osteopenia & osteoporosis. It also has lysine an essential amino acid which helps to prevent hair loss, nourish your scalp and strengthen your hair root.  


It has curcumin which has anti-inflammatory properties and is used to treat infections, digestive problems, arthritis and Alzheimer’s.

Must Read: Management of Epilepsy with Ketogenic Diet


Eggs are an excellent source of protein, 11 vitamins and minerals. The vitamins, minerals, carotenoids and omega-3 fats are all found in the yolk. Choline found in yolk is useful during pregnancy as it helps in foetal development & cognitive function.

For more such trivia and to plan a better diet, consult your nutritionist today.

Watch video on Handwashing before cooking


Saima Qureshi,

RD, MSc in Clinical Nutrition & Dietetics,



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