8 best types of food to maintain women's health

Everyone needs nutrient-rich food to maintain a healthy body. No exception for women. Food sources of vitamins and minerals are very important to protect a woman's body from various diseases such as bone loss (osteoporosis), pregnancy problems, breast cancer, and other women's health problems. So, what foods are effective in maintaining a woman's health throughout her life? Check out the following list.

The healthiest food choices to maintain women's health

1. Edamame

One of the super foods that can help maintain women's health is edamame. Edamame contains lots of fiber and good fats that can keep the function of a woman's organs working optimally, even though she is getting older.

Not only that, edamame also contains isoflavones, which are estrogen-like compounds that can be your best friend at menopause. The reason is, this is very helpful to overcome hot flashes or a burning sensation in the body at menopause.

2. Broccoli

Broccoli is one of the green vegetables which is very beneficial for women's health. Broccoli contains sulforaphane, a chemical that can help reduce excess estrogen in the body thereby preventing the risk of cancer.

In addition, this tree-shaped vegetable also contains essential vitamins and minerals needed to boost immunity, such as vitamin C, vitamin A, fiber, folate, calcium, iron, and potassium. Therefore, it is recommended that you consume at least 500 grams of broccoli a week.

3. Sardines

For women who are actively breastfeeding, try to eat more sardines. The reason is, sardines contain healthy fatty acids, vitamin D, and calcium which can improve the quality of breast milk.

In addition, sardines also contain omega-3 fatty acids which specifically consist of DHA and EPA. This is very useful for improving brain function in babies in the womb.

The benefits of sardines don't end there, you know. For women who are not pregnant and breastfeeding, sardines are also beneficial for maintaining brain health.

4. Give away

The berries have a vivid color and are attractive to women. For example, blueberries, raspberries, and blackberries. Not only beautiful in terms of color, but in fact provide benefits that are no less attractive for women's health.

Berries contain flavonoids and antioxidants, which function to protect healthy cells from damage. For those of you who have entered old age, berries are very suitable for consumption to help maintain brain acuity so that it is not easily senile.

5. Nuts

For women who have hypertension or diabetes problems, it's a good idea to eat nuts. Nuts that are rich in fiber and low in fat are useful for lowering your blood pressure and blood sugar.

Choose red beans, walnuts, or almonds that are safe to keep your body's cholesterol stable. By eating 12 walnuts every day, you will avoid the risk of heart disease.

6. Papaya

Papaya fruit that tastes sweet in fact also provides sweet benefits for women's health. The reddish orange color of papaya comes from the content of beta-carotene and lycopene. These two things are very useful for reducing the risk of cervical and breast cancer, two of the deadliest diseases for women.

By eating papaya regularly, you will also avoid the risk of heart disease. Because, papaya contains antioxidants that can help keep cholesterol and blood pressure from spiking drastically as a result of aging.

7. Yogurt

For those of you aged 50 years and over, you need additional calcium intake to avoid osteoporosis. As you know, the best source of calcium lies in milk. However, what if you don't like drinking milk?

Don't worry just yet. You can replace it with eating yogurt, a source of calcium that is no less important than milk. The reason is, every 230 grams of yogurt can meet one-third of your calcium needs every day. Therefore, choose yogurt that is fortified with vitamin D to help your body absorb minerals better.

8. Avocado

Avocado is one of the best fruits that contain monounsaturated fatty acids (MUFAs) for maintaining women's health. In fact, a study shows that the avocado diet can help lose belly fat and protect your eyes and skin.

Interestingly, the habit of eating avocados regularly can help lower LDL (bad cholesterol) and increase HDL (good cholesterol). Therefore, it is enough to consume a quarter to one and a half of an avocado every day and see for yourself the benefits.