Women should eat the following foods at least once a week to improve health and maintain shape

Women should eat the following foods at least once a week to improve health and maintain shape.

1. Legumes

One of the foods women should eat is legumes. This food is very rich in protein and especially rich in iron. In particular, women who are pregnant or in menopause should eat beans because they can have iron deficiency leading to anemia, fatigue and shortness of breath.

2. Red bell pepper

Red bell pepper is also one of the foods that are good for women's health. Each cup of bell peppers has about 117 milligram of vitamin C. When combined with foods like beans, lean meat, you will easily absorb iron. In addition, vitamin C in red bell peppers also helps prevent colds, respiratory tract and eye health.

3. Red meat, poultry meat

There are two types of iron that can be found in foods: heme iron, which is found in animal products such as red meat, fish and poultry. Non-heme iron is found in plants. Heme iron is more easily absorbed and women should eat lean meats at least once a week. If you supplement iron through vegetables, you should add foods rich in vitamin C to make it easier to absorb.

4. Salmon

In salmon is rich in omega-3 fatty acids and vitamin D. Not only good for the heart, salmon is also very good for the brain. Women as they age often have bone problems and can easily cause fractures. You should eat salmon once a week for a healthy vitamin D and omega-3 supplement.

5. Banana, avocado

The type of food women should eat is fruit, in which bananas and avocados are two very good fruits for women. Bananas are rich in potassium, a mineral needed to regulate heart rate and muscles. And avocado is rich in strong cold fat, rich in fiber and folate, which is good for women, especially pregnant women. Avocados are great for nourishing hair, skin and nails.

6. Eggs

A very familiar and nutritious food that women should eat more often is eggs. Choline in eggs is necessary for the growth of cells.

Experts believe that choline may reduce the risk of breast cancer. According to scientists, women should consume at least 425 milligrams of choline per day, an egg provides about 147 milligrams of choline.

7. Spices

In addition to vegetables, fish, meat, women should add spices to the dishes, such as garlic, ginger. Garlic has anti-inflammatory, antibacterial and antioxidant properties that are good for the skin. Meanwhile, ginger also has anti-inflammatory properties and helps strengthen the immune system. According to a study in the journal BMC, ginger can prevent ovarian cancer. In addition, this food also reduces the symptoms of nausea in menopause.

8. Green vegetables

Indispensable foods in the meal are vegetables rich in vitamins A, C, K, B. Vegetables are also rich in fiber and low in calories to help women lose weight and keep in shape. Certain iron-rich vegetables like spinach and foods rich in vitamin C like peppers, oranges, and strawberries can promote iron absorption.

9. Tomato

Tomatoes are a year-round food in our country and this is a certain food that women should eat at least once a week. This fruit is rich in vitamin A which is good for the skin, fights acne and maintains a rosy, healthy skin. In addition, tomatoes are rich in antioxidants that help strengthen the immune system.

10. Nuts

Almonds, peanuts and many other nutritious nuts are rich in healthy fats, vitamins and minerals that can help you prevent weight gain, heart and brain problems. And walnuts are said to improve breast cancer effectively, you should also eat them more often.

11. Sweet potatoes, figs

The type of food rich in nutrients women should eat more often is sweet potatoes. One cup of boiled sweet potatoes can provide about 8 grams of fiber and about 0.002 grams of vitamin A, in the form of beta-carotene needed for skin and eye development.

In addition, sweet potatoes are also one of the best foods to strengthen the immune system. Figs are rich in potassium and fiber, which are essential for a healthy digestive system.

12. Milk, yogurt

Women should drink milk and yogurt. Milk is rich in calcium, potassium and vitamin D that help keep bones healthy. You can choose soy milk if you are a vegetarian.

And yogurt is rich in protein and probiotics that are good for the digestive system. Yogurt is also rich in calcium, so women should eat it daily, especially pregnant women and elderly women.