2024-03-04 01:07:37
International Women’s Day is just around the corner. What if we took the opportunity to talk about female nutrition? So this week I present to you the top 10 foods for women.
1. Fresh soy beans (Edamame)
It is the soy product richest in phytoestrogens, plant components which have an action similar to estrogens (the main female hormone) and which could compensate, in part, for the hormonal drop at menopause. Consumed regularly, these beans could also help reduce blood cholesterol, strengthen bone mass, and even alleviate hot flashes. Just immerse them in boiling water for a few minutes and they’re ready! A pure delight!
►Discover my Buddha bowl with edamame beans and eggs: www.isabellehuot.com/blogs/recettes-et-conseils/bol-bouddha-oeuf–balsamique
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2. Fortified soy drink
One in four women over the age of 50 will suffer from osteoporosis. In this context, proteins, calcium and vitamin D are allies. Plant-based drinks are more popular than ever. In terms of nutrition, the soy drink wins since it is the richest in protein. Unsweetened soy drinks fortified with calcium and vitamin D are the best options.
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3. Probiotics
Women are more affected by constipation, irritable bowel syndrome and bloating than men. For this reason, the balance of their microbiota is important. Probiotics, particularly those found in Clinical guide to probiotic products sold in Canadacan promote the balance of the microbiota and, thus, favorably influence digestive health.
►To access the Guide: https://aeprobio.com/wp-content/uploads/2023/01/2023_ProbioticGuide_CanFr.pdf
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4. Flax seeds
Providing both omega-3 of plant origin and phytoestrogens in the form of lignans (a polyphenol), flaxseed is very interesting for women. Population studies associate lignan consumption with reduced risk of cardiovascular disease. Remember that after menopause, women are six times more likely to die from a cardiovascular event than from breast cancer!
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5. Walnuts
Walnuts provide good so-called essential fats since the body cannot synthesize them, as well as a good dose of omega-3, vitamin E, plant sterols and fiber. A real beauty and health cocktail for women!
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6. Cranberries
It has long been known that cranberries prevent urinary infections, which affect women much more than men. It was not until 1998 that this effect was attributed to proanthocyanidins contained in cranberries. These active components prevent bacteria from adhering to the walls of the bladder. Juice and dried cranberries are effective.
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7. Strawberries
With a low energy density (47 calories per cup), strawberries are a fruit of choice that provide little sugar while being rich in vitamin C, potassium and folate. Along with other small fruits, strawberries are among the fruits richest in antioxidants.
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8. Carrots
Carrots are among the best sources of beta-carotene, which acts as an antioxidant while being an ally of the immune system, night vision and skin health!
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9. Oily fish
The omega-3 fats in fish may promote emotional balance, which fluctuates with hormonal variations. Tuna, salmon, trout, sardines and mackerel are among the fish richest in fat. To be put on the menu at least three times a week. Alternatively, supplements rich in EPA (eicosapentaenoic acid) have also been the subject of studies regarding their role in supporting mental health.
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10. Chocolate
It is undeniably the food that women fall for the most. Not surprising, since chocolate provides several components with stimulating properties. The richer the chocolate is in cocoa, the richer it is in these precious bioactive components. As a bonus, chocolate provides magnesium, which plays a role in stress. Acute stress promotes urinary magnesium excretion, and clinical manifestations of hypomagnesemia include anxiety, insomnia, and hyperemotionality.
Want to discover value-added chocolate? The Better Chocolate, a company founded by successful entrepreneur Suzie Yorke, offers chocolate made with fair trade cocoa, enriched with vitamins (including biotin and vitamin D) as well as protein and fiber. Squares of chocolate that are sure to please women.
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