Five Essential Foods For Every Women

Leafy vegetables

 
This is for  nutritional needs in diet. Spinach, legumes, asparagus, lettuce, fenugreek leaves, broccoli are available in abundance and are huge sources of fibre, Vitamin C and K, folic acid. They provide four essential minerals, i.e. calcium, magnesium, iron and potassium. 

 

Berries

Berries are rich of fibres and also helps curb weight. Berries have more protective plant antioxidants than almost any other food. These antioxidants not only lower your disease risks, but also help prevent memory loss.

 

Whole grains

Whole grains have up to 96 per cent more fibre and essential nutrients and vitamins than refined grains.  whole wheat bread, whole wheat pasta, and brown rice as they are high in essential nutrients and do not contribute to weight gain. You can start your day with whole wheat cereal or a whole wheat bread toast.

Nuts

Nuts are essential ingredient in diet. Sprinkle it on salads or breakfast cereals or stir them into yoghurt because they are an excellent source of protein, magnesium and B & E vitamins. They are useful in fighting heart disease and cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. About a quarter cup or about 15-20 almonds, cashews, walnuts are good enough a week.

Yoghurt

Low fat or plain yoghurt is a great source of vitamins, protein and calcium. It also has healthy bacteria which can fight diseases. 

 

Source TOI