World Health Day 2018: Superfoods every woman should include in her diet
Biologically a women's body is different from a man. So, the requirments also varies and it changes with age, hormonal changes which takes place in the body like lactation, pregnancy, menstruation, and menopause.
The ability to reproduce and menustration often makes it difficult for women to cope up in certain situtions. They need to manage everythings at home and workplace, hence it becomes difficult for them to concentrate on their health. They often neglect a wholesome diet and opt for easy to make options, which in a long run can be harmful.
Women are always suggested to take a extra nutrients which would help them to work extra and boost their energy. A wholesome diet is essential for them to maintain a healthy body.
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Black rice
It is also known as ‘forbidden rice’, the rice used to be consumed by the Chinese royalty. All of us are familiar with brown, red rice but people don't know much about black rice and its heath benefit. It has rich content of nutrients, protein, antioxidants, fibre and phytonutrients. The black rice also contains high amount of iron and copper and is a best source of anthocyanin which helps to fight free radical damage and inflammation. It keeps heart healthy, maintains cholesterol levels and detoxifys the body.
Quinoa
A lot of people refer it as ‘the mother of all grains’, this particular itme has gained too much importance from last few years. It is gluten-free, complete protein and has more fibre than grains. It helps in reducing hypertension, heart disease and diabetes. It is rich in copper, iron, magnesium and phosphorus and is a good source of manganese, an antioxidant, which helps manage PMS. It also restores tissue damage.
Chia Seeds
Chia seeds are from Mexico, they have high nutritional and medicinal benefits. They are also rich in fibre and omega-3 which is beneficial for the heart and the digestive system. They are also rich in in alpha lipoic acid or ALA, an omega-3 fatty acid, which is highly effective in preventing breast and cervical cancer. The seed also prevent premature ageing and skin. It also helps in building strong bones and healthy muscles. Chia seed are helpful for expectant and lactating mothers.
Amaranth
Also known as ramdana in hindi, ‘amaranthus’ in Greek means non-wilting. It is rich in calcium, iron, and phosphorus and is remarkably high in protein. It has double amount of calcium as compared to milk and it prevent osteoporosis. Amaranth is a complete protein.
It also contains lysine, which helps strengthen hair follicles, and prevents premature graying and hair loss. It is also a good source of heart-friendly unsaturated fatty acids (upto 77%). High in dietary fibre, amaranth helps ease constipation, cramping of stomach muscles, gastric and peptic ulcers, and aids smooth digestion.
Buckwheat
Buckwheat is also called groats, is rich in protein and fibre. The amino acid composition in buckwheat helps in lowering cholesterol and blood pressure and assists in digestion. It also has heart-healthy fats. It is also a good source of B-vitamins, zinc and folate, all of which are essential for a healthy circulatory system. Besides, these minerals also help fight depression, headache and anxiety.
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First published: 6 April 2018, 11:49 IST
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