Women have more specific nutritional needs according to Pam Peeke, M.D., M.Ph., author of Fight Fat After 40 (Viking 2000) who is also an assistant professor of medicine at the University of Maryland School of Medicine. So we at PromoMAG  staying in-line with our Women’s Health Challenge have compiled a list of  Top 5 Healthy Foods For Women that have unique nutritional characteristics to keep you focused and energised throughout the day.


5. Nuts

Nuts contain a large amount of monounsaturated fats that are able to help lower cholesterol levels, as well as containing polyunsaturated fats that prevent heart disease. A benefit of eating nuts are that they are also a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts also contain a lot of calories for their size so limit your daily intake to an ounce a day (~28 peanuts).


4. Green leafy vegetables

These types of vegetables will range from spinach to kale to a range of darker lettuces. These vegetables provide very important nutrients as well a being a great source for fibre and you should aim to consume 20 to 35 grams in your everyday diet. The easiest way to do this is to get at least three servings day two with meals and one as a snack.


3. Vitamin C rich fruits

Fruits that are rich in vitamin C, an antioxidant such as citrus fruits, strawberries, green and red peppers, broccoli, spinach, tomatoes, potatoes, kiwi and guava have been linked to a decreased risk of coronary heart disease. Try and get at least two or three servings of fruit in your diet every day.


2. Iron rich foods

Due to monthly cycles pre-menopausal women require more iron. An easily accessible source of this can come from mushrooms, prunes, raisins, beef, chicken, beef and chicken liver, sweet potatoes,egg yolks and tofu.


1. Calcium rich foods

Calcium helps maintain your bones coupled with regular weight-bearing exercise will help to put off osteoporosis. Great sources of this would be low-fat dairy products, dark green leafy vegetables and calcium-fortified grains.

This list was compiled by us to provide tips and help on keeping and eating  healthy always consult a healthcare professional for detailed advice more so if you are pregnant or suffer from a disease. That being said keep being healthy, exercise and meet your goals!

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