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Healthy Foods for Women

Eating healthy food is important to good health. Women have specific nutritional needs that are different from men. There is a higher sensitivity to the chemicals and artificial hormones found in many processed food products. Additionally needs for nutrients such as iron are different due to menstruation and reproductive concerns. To keep your body healthy and strong it is important to have the adequate amounts of vitamins and nutrients that your body requires. There are a variety of specific foods that can be very beneficial to women's health.

Calcium Rich Foods: This is needed to maintain strong bones and prevent osteoporosis. There are various foods high in calcium. They include dairy products and dark green leafy vegetables. Kale: This is a vegetable that is a great choice for women. It's high in calcium as well as folate which are important to women's health. Kale also has vitamin C and B for additional nutritional value. Other good choices are broccoli and brussel sprouts. Too much dairy is not healthy. Limit it to healthy portions with foods such as yogurt. This will give you the additional benefit of the probiotics found in yogurt. This is good for a healthy digestive system. Avoid the premade yogurts that are full of sugar and use the plain ones instead. You can just add some fresh fruit and nuts for added flavor and nutritional value.

Nutritional tips for women:The best food choices are plant based. You should eat a variety of fruits and vegetables daily. When selecting produce use organic as much as possible to avoid the pesticides that are often sprayed on non organic items. Include fiber based foods as well. Beans and healthy whole grains will keep you feeling full and satisfied. Alcoholic beverages should be limited. One glass per day should be the maximum intake. Drinking wine is a good choice due to the healthy benefits of the resveratrol. Enjoy a glass of wine with dinner. This is a heart healthy habit. Caffeine is also fine in moderation, with one cup per day being a good standard to follow. Caffeine can affect hormonal balance in some women as well as decrease calcium levels if consuming excessive amounts.

Keep protein levels in moderation as well. The popular high protein diets are not healthy long term. A well balanced diet approach is the key to good health, energy and weight management. You need the healthy carbohydrates such as whole grains and dark leafy vegetables on a regular basis. Excessive protein can also deplete calcium levels over time, potentially leading to osteoporosis later in life. Healthy snacks for women include nuts such as walnut and brazil nuts. They contain monounsaturated fats which help reduce the risk of heart disease by lowering cholesterol levels. One ounce per day is a good serving size.

Fiber Rich Foods: Foods high in fiber include beans and whole grains. They are a very affordable, filling and healthy food choice. They help maintain a healthy digestive system and may prevent problems in this area from occurring. Green leafy vegetables such as kale are high in fiber. Whole grains such as brown rice and whole wheat bread are also fiber rich choices to include in your diet.

Iron Rich Foods: Women have unique needs when it comes to iron. A high quality multivitamin made for women should contain the adequate amount of this very important mineral. Women also need more iron during their monthly cycle as it becomes depleted. Some good food choices for iron include beef, dark meat poultry, spinach and swiss chard.

Omega Rich Foods: Women need adequate amounts of omega-3 fatty acids in their diet. This is important for proper brain functioning. It also protects against heart disease and inflammation which can lead to a multitude of disease conditions. Foods such as salmon, mackerel and sardines are very good sources. Symptoms that you are deficient in omega 3 fatty acids include dry skin, joint pain, fatigue and depression.

You should aim for 2-3 servings of omega rich foods weekly. Omega 3 fatty acids contain two very important forms known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA and EPA are the omega-3 types that are found in seafood. Other omega-3 forms such as ALA or alpha-linoleic acid, is found in foods such as flax seeds, walnuts and dark green leafy vegetables.

Folate Rich Foods: Women also need to have an adequate amount of folate in their diet. Folate is important to building red blood cells. Some women have a tendency to become anemic and folate is important to preventing this from occurring. Symptoms of a folate deficiency may include confusion, mental fatigue, difficulty sleeping, and depression. Sufficient folate is very important for women during pregnancy. The RDA recommendation is 400mcg daily. Foods such as broccoli, lentils, asparagus and oranges are all great sources of folate.

Healthy eating is so very important for everyone. Women in particular have specific needs in this area and therefore should include foods that will help them maintain energy. The variety of gender specific concerns women face such as pregnancy, pms and menopause can all be helped with correct food choices. Foods that contain the key nutrients needed for these areas can help women to feel better, manage stress and control weight. It is very important to always consult with your medical doctor before undertaking any changes in your diet or lifestyle, particularly if you are currently taking prescription medications or have been diagnosed with any disease.

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For example, when I go to the grocery store, I see apple Juice that has no fiber at all and then when I go to a health food store, I see apple Juice with the fiber in them. Unfortunately the apple Juice with the fiber in them are expensive and they are not found any where except in health food stores so a great majority of the population do not get access to the healthy apple Juice except the one that has been heavily processed and all the fiber taken out from them. The apple Juice with the fiber in them are the good ones because they are full of fiber and are able to help aid weight loss and good health. The apple Juice with no fiber is usually full of added sugars and they tend to contain more calories than the regular apple or the apple Juice with the fiber. This is to say that process foods are not good that is why they are usually less expensive than the healthy unprocessed equivalents.

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Even though manufactures of food argue that there is a need to include preservatives into our foods to preserve them and make them last longer, the side effect of such practice is not good as it has caused many of industrialized world’s health to deteriorate as it stands now. Perhaps our biggest nutritional mistake has been turning away from foods in their natural state. We have replaced them with processed foods that have been modified to last longer, be easier to manufacture and distribute, and be more convenient to store and use.

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When that happens we start feeling sick or weak and this I have found out that when it happens will cause people to eat more foods to stop the stomach's cleansing work thus stopping the poisons from coming up to the surface and with this stopping comes our relief from the weakness that the food residues now turning into poison causes us to feel. Usually, people who undergo long periods of fasting for detoxification purpose experience this effect but even if you are not fasting one can still experience a mild form of this experience which even that is not convenient. This explains why people who eat junk food tend to eat more and that as already mentioned above is to stop them from getting sick or weak from the poisons in their stomachs that the stomach is trying to evict at ever chance of not eating for a few hours of time.

Tacos 😍

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The case against processed foods is that because their nutritional values are low and the fact that they do not make us feel full easily like the natural foods, they do not make us feel satisfied and this like addiction causes us to want to eat more of it when we know for sure that it is against our weight loss or maintenance goals. I once read a book about natural foods and the author said in that book that bad foods like drugs leave behind their unhealthy residue of waste behind after eating them so that as the residues stay in our system, it causes us to want to eat more to cover up the poisoning effect of that residues. You see, when we are not eating, our stomach gets into the mode for cleansing and when that happens, the poisons are all bubbled up from the tissues of our stomach into the surface.

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These meats are lean on fat and calories compared to raw beef. Lentils, dry beans and peas are also passing as clean foods. When one starts eating from the green vegetable and lean meat foods listed above, they will start losing weight because of the fact that fruits, vegetables and whole grain foods have high concentration of complex carbohydrates and fiber in them which the body can slowly absorb them and thus cause our hunger pangs to be satisfied quickly and efficiently.

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We have said that eating healthy foods will definitely help you lose weight. And someone may ask what constitutes healthy foods? My personal definition of healthy foods is the green vegetable foods and fruits. These I also call the clean foods as they are clean, low in calories and do not have any residues after eating them. Unlike the high calorie foods and its fatty cousins which always leave bad residues of waste in your system, fruits and vegetables do not leave such residues that are why I see fruits and vegetables as healthy foods. On the meaty side, clean foods include foods like chicken, turkey and fish.

Well, lah-dee-dah! A fear submitted by Kait to Deep Dark Fears - thanks!

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