What products are essential for women’s health?

Полезная и вредная еда.

For women of all ages most useful five products with a high content of vitamin D, folic acid, magnesium, calcium, iron, vitamin K and omega-3 fatty acids.

The best part is that all these products are very easy to find in almost every grocery store.


The broccoli is almost no competition among all products, when it comes to protection from cancer.

Powerful phytonutrients of this product not only help neutralize carcinogens and stimulate detoxification enzymes that help the body get rid of harmful toxins.

Брокколи.Another compound found in broccoli – indole-3-carbinol, is especially useful for female. It has been proven that it seriously reduces the risk of cervical cancer and breast cancer, and also helps to suppress the spread of existing carcinogens. This green vegetable contains one of the richest food sources – the flavonoid kaempferol, which has a protective effect against ovarian cancer.

Broccoli is a good source of folic acid, a vitamin necessary for the creation and protection of DNA, which produces new blood, forming new cells and protein synthesis. Folic acid is also directly linked with reduced risk of many types of cancer in adults.

There are several important reasons why folic acid is crucial to the health of women in particular.

First, it is practically the most important nutrient for pregnant women. Folic acid supports the proper development of the fetal nervous system.

Secondly, studies have shown that women are twice as likely to experience depression when compared with men, and numerous studies have linked folate deficiency with depression. The good news is that increased levels of folic acid contributes to a strong increase serotonin levels and reduces symptoms of depression.

Broccoli is a great source of fiber and many vitamins, but it is also a good source of magnesium, phosphorus, tryptophan, manganese, potassium, and many vitamins and proteins. Plus it has a high content of zinc, calcium and iron.

It is worth noting that many of these substances work in the complex: vitamin C helps the body in the absorption of iron; vitamin K due to the content of calcium good for the bones; dietary fiber contribute to a better uptake of nutrients.

The onion.

Onion is anti-inflammatory and antibacterial agent. Onions are a great source of tryptophan, vitamin B6, potassium, manganese and folic acid.

Onions can be used to combat such serious diseases as cancer, arthritis and osteoporosis, and helps in the fight against various infections, fever, asthma and colds.

Onion helps to prevent constipation, improves circulation, strengthens heart health, and, according to scientists, helps to reduce triglyceride levels and blood pressure.

Лук.The use of the bow in General there is no doubt. It is especially good for women who are five times more likely than men to develop osteoporosis. During menopause the risk of developing this disease increases even more.

Onion helps to reduce the loss of bone destroying osteoclasts type of bone cells responsible for bone breakdown. In fact, the onion works as bisphosphonates are a type of medication that is usually prescribed for the treatment or prevention of bone diseases. However, unlike hard drugs, it has no dangerous side effects.

Onions, like broccoli, is a powerful anti-cancer food. High consumption of onions has been associated with an enormous decrease breast cancer risk by 27 percent, and the risk of ovarian cancer by 72 percent.

The greens.

Such vegetables as spinach, cabbage, turnip, watercress have similar nutrient content, having composed a lot of vitamins a, b, C, and K, calcium, beta-carotene, manganese, magnesium, folic acid, iron and dietary fiber.

Листья шпината.Spinach has a very high content of iron and protects the immune system. This fact is especially important for women in the period of menstruation and pregnancy, which require higher levels of this nutrient.

However, iron deficiency is perhaps one of the most common deficiencies of nutrients for all women. Iron deficiency causes anemia and a drop in energy due to the reduction of oxygen to cells.

Other good sources are chard, mustard and Apple.

Leafy vegetables such as spinach, chard, seaweed and turnip greens are also excellent sources of magnesium, which plays a significant role in many important biological processes.

This miracle mineral recommend because of the crazy health benefits. Magnesium reduces high blood pressure, and strengthens the immune system, strengthens bones, helps insomnia, relaxes muscles and relieves stress.

Капуста.Here are some good reasons to eat foods rich in magnesium: according to the results of the study of an American magazine was found that of 29500000 Americans suffer from migraines, about 75 percent are women. Magnesium has been proven to reduce the severity and recurrence of migraine.

Magnesium also helps in the absorption of calcium. Several studies in humans have shown that magnesium helps to maintain the mineral density of bone tissue.

Many types of greenery can boast a high level of vitamin E that helps prevent hot flashes of menopause. Excellent sources of vitamin E include mustard, turnip greens and Swiss chard. You can also find it in spinach, greens and cabbage.

Like broccoli, many kinds of greens are natural diuretics and perfectly suited to combat bloating and water retention.

The beans.

Regardless of what type of bean you choose, you will get a lot of nutrients. Beans are an incredibly rich source of fiber, folic acid, protein, tryptophan, magnesium, iron and potassium. All these substances are associated with lower risk of type II diabetes, breast cancer and high blood pressure.

Фасоль.One of the best food sources of fiber is Pinto beans, which contains approximately 15-18 grams of fiber (along with other nutrients). But a lot of fibers is found in practically all varieties of beans.

Fiber is a wonderful nutrients that regulate digestion, lower cholesterol, help control weight and have a preventive effect on diabetes and heart disease. In women the risk of heart disease increases significantly in connection with menopause.

Potassium is a vital element for the health of all cells in our body, and in large quantities it can be found in Lima beans and Pinto. This mineral plays an important role in bone strength, muscle function and nerve function.

Numerous studies have shown a positive Association between dietary intake of potassium and mineral density of bone tissue in the periods before and during menopause.

Beans and other foods high in tryptophan can help in regulating appetite, improve sleep and improve mood.

Wild salmon.

Wild salmon is rich in omega-3 fatty acids, iron and vitamin D, and is also a source of high quality protein. However, should give preference to wild salmon in front of farmed fish, as the latter is a sharp decrease of nutrients.

Лосось.They also found significant levels of carcinogens and other toxins, plus higher levels of inflammatory omega-6 fats.

If you eat salmon for health, make a choice in favor of wild species.

Experts recognize that vitamin D is important for overall health. Alas, but vitamin D deficiency is a common problem associated with depression and multiple sclerosis.

Our body unfortunately does not produce essential fatty acids, so we must obtain them from food. Wild salmon is extremely rich in beneficial for the cardiovascular system: omega-3, which is good for prevention of inflammation, reduce the risk of stroke, increase HDL (“good”) cholesterol and help prevent heart disease.

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