Men and women differ physiologically, and therefore, metabolic processes in our bodies also occur in different ways.. For most of her life, a woman goes through a menstrual cycle, which every month prepares her for conception, and then for the menopause period. All this means that women's nutrition should be carefully planned and thought out.. We talk about the products that you definitely need to include in your diet the beautiful half of humanity.

Greens Iron-rich greens are also a natural and natural source of calcium to help our bones.. In addition, in the green lot of magnesium, vitamin K, vitamin C and phytonutrients that provide healthy bones. Eat more spinach, cabbage cale, parsley, cilantro, dill.

Whole grains Brown rice, buckwheat, quinoa, whole grain bread brings more fiber to our body. Another reason to add whole grains to your diet is because they improve digestion.. When the digestive system is clean and works like a clock, you will not experience flatulence, constipation and even avoid colon cancer..

Nuts Not just that, nutritionists advise us to take nuts as a snack! Nuts are a source of essential vitamins, minerals and healthy fats, they are good for healthy bones and improving brain function and memory.. For example, almonds contain magnesium and calcium to strengthen bones, and walnuts are a source of omega-3 fatty acids.. So feel free to throw in your bag a bag of unsalted roasted nuts!.

Bow Suddenly, right? It turns out that onions have amazing properties for strengthening bones, as they contain a certain type of polyphenol, which improves bone health.. Researchers checked and decided that daily onion consumption helps to increase bone mass by as much as 5%.. Also, researchers studied the effect of onions on women over 50 years old and found that those who regularly use onions have a 20% lower risk of a hip fracture than those who do not eat it..

Blueberries Almost every woman wants to keep her youth. If you want to slow down the aging process, add blueberries to your diet.. This berry contains a unique anti-aging substance, but in addition it also prevents memory deterioration, maintains blood pressure and improves the musculoskeletal system. And antioxidants in blueberries fight free radicals..

Tofu and soy milk Tofu is a very nutritious product that is enriched with protein and iron.. It also contains minerals such as manganese, phosphorus and selenium, which strengthen bones. You can also include soy milk in your diet, as this product is a good source of calcium..

Oats Start your day with oatmeal! The only condition is that it should be prepared from whole grains.. Oats help maintain normal cholesterol levels because they are rich in soluble and insoluble fiber.. Losing weight, improving digestion and maintaining cholesterol in the blood are just some of the benefits you can get from eating oats..

Tomatoes Tomatoes help prevent breast and cervical cancer. In addition, they also promote heart health and protect against cardiovascular diseases..

Bananas This sweet fruit is rich in potassium, which supports the cardiovascular system of the body.. Bananas are also an excellent source of natural energy because they contain various vitamins, minerals and carbohydrates.. Bananas promote intestinal health and relieve stool problems..

Cranberries Cranberries contain compounds called proanthocyanides.. They have a large number of properties, one of which is preventing the growth of bacteria in the walls of the bladder.. Thus, eating cranberries prevents urinary tract infections.. It also helps in promoting heart health..

Broccoli Broccoli has become a real superfood among adepts of healthy lifestyles. And not just like that! Broccoli contains compounds that help prevent breast cancer.. Also this superfood contains a large amount of vitamins C and A, fiber, potassium, iron and very few calories..

Apples Apples, especially seasonal, contain quercetin - an antioxidant that helps increase the body's ability to fight disease. These rosy fruits also contribute to improving brain function, losing weight, and normalizing cholesterol levels in the blood.. By the way, those who want to lose weight should include apples in their diet, because they help satisfy hunger..

Flaxseed Flax contains a lot of omega-3 fatty acids, fiber, lignans (anti-TB compound) and is considered one of the best products for women's health. The use of flaxseed helps to reduce pain during menstruation, improve reproductive function, reduce the appearance of PMS and is also a preventive measure for breast cancer..

Carrots Orange root vegetable - an excellent source of complex carbohydrates, which provide the body with energy. And potassium contained in carrots controls blood pressure.. Carrot is also enriched with vitamin A and literally makes your skin shine.

Avocado Another superfood that we have been singing for a long time! Avocados are rich in monounsaturated fatty acids to help reduce fat mass.. In addition, it contains a lot of potassium, magnesium, protein, vitamins B6, E and K.

Dark chocolate It is not about industrial chocolate with a huge amount of sugar, but about natural and healthy chocolate, the content of cocoa beans in which more than 55%. Such chocolate can not be cheap, but its beauty is that you will have enough of one tile to maintain your health for a long time! Dark chocolate contains antioxidants that protect the heart, helps reduce the risk of stroke and heart disease.. It is also rich in bones for strengthening bones, magnesium, manganese, copper, zinc and phosphorus, helps in moisturizing the skin, reduces blood pressure and improves memory.

Green tea This drink helps in the fight against cancer and cardiovascular diseases, prevents dementia (dementia), diabetes and stroke. Green tea also helps fight fatigue..

Water You can not even talk about it, but, as they say, repetition ... Water is our best friend.. It should be a daily ritual! It helps keep our skin radiant and healthy, remove toxins from the body and increase energy. Drink at least 8-10 glasses of pure water per day..

Ekaterina Romanova.

Source: Times of India vegetarian. ru.

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