The 6 Best Foods For Women

Do women need to eat differently from men? Above all, it seems essential to remember that we are all human beings.

But, it must also be admitted that women have distinct nutritional needs.

This is partly due to the activities they perform on a daily basis, their physiological needs and their characteristics, which are sometimes different from those of men.

In this article, we’ll walk you through the foods every woman needs to include in her diet to be healthy.

Whole grains

Whole grains are rich in fiber, and greatly facilitate the work of the digestive system. 

This is great news for women who have digestive issues such as slow transit, poor digestion, gastritis or colitis, for example. The recommended products are:

• Brown rice
• Whole grains
• Seeds
• Wholemeal bread
• Quinoa
• Brown rice

You can make your own wholemeal bread to avoid preservatives, which are often found in store-bought breads. We are going to show you a very simple recipe:

Wholemeal bread

This bread is suitable for daily consumption.

Its main advantage is its malleability, because you can make any changes you want in its recipe : reduce sweetness, add seeds or nuts, or even prepare it in very small portions, the size of a brownie.

Ingredients

• 2 and a half teaspoons instant yeast, or a small sachet of active dried yeast, dissolved in two teaspoons of water
• 1 ⅓ cup of water (330 ml)
• ¼ cup of vegetable oil (56 g)
• ¼ cup of natural honey, molasses or maple syrup (120 g)
• 3 and a half cups of whole wheat flour (437 g)
• ¼ cup of skimmed milk powder (32 g)
• 1 ¼ spoon of salt (22 g)

Preparation

• In a large bowl, combine all the ingredients, then stir until a dough forms.
• Put the dough on a lightly greased surface, pour a little oil on your hands, then knead for 6-8 minutes, until the dough becomes smooth and supple.
  You can also do this in a programmable bread maker, or in an electric mixer.
• When the dough has become smooth, put it in a lightly greased container, cover it with a damp cloth, then let the dough rest in a warm place for about 60 minutes.
• Once this time has elapsed, put the dough in a loaf pan, greased beforehand, or lined with baking paper.
• Then bake the bread in the oven for 40 minutes, or until you can stick the tip of your knife into the bread, and come out clean.
• When the bread is ready, take it out of the oven and let it cool.
• You can keep it in a plastic bag, and consume it whenever you want.

Nuts

Nuts have a high content of monounsaturated fats, elements that help lower bad cholesterol levels.

This food provides protein, calcium, phosphorus, zinc, selenium, vitamin A and vitamin E. This certainly makes it one of your best allies on a daily basis.

If you are careful about the amount of nuts you eat, you shouldn’t be accumulating calories. The ideal amounts per day are:

• 28 peanuts
• 14 nuts
• 7 cashews

Bananas

Women often struggle with the accumulation of fat, and one of the best ways to combat this phenomenon is to convert it into muscle.

This is why the banana is especially recommended in the diet of women.

Rich in potassium, it facilitates the transformation of tissues into muscles, and the recovery of fluids that are lost with sweat.

One normal-sized banana contains as many carbohydrates as two slices of whole-wheat bread. It is therefore an ideal solution if you do not want to consume too much flour.

Soy protein

You can find soy protein in foods like tofu, soy milk, soy butter, and grains. The minimum daily amount required is 25 grams.

The benefits of this food are multiple, but it is especially famous for facilitating the reduction of bad cholesterol contained in the body, and for providing phytonutrients.

The recipe we are going to give you is a great option to start your day.

The energy smoothie

Ingredients

• 6 medium strawberries
• 2 cups of spinach (360 g)
• 1 glass of soy milk (200 ml)
• Ice cubes

The preparation

• Combine all the ingredients, then blend them well in a blender.
• Drink immediately.

Eggs

Many myths about eggs say  they raise bad cholesterol levels.

But know that an egg provides 215 milligrams of cholesterol, out of the 300 milligrams we need every day. Additionally, egg yolk is a great source of iron and lecithin.

The following recipe will enchant you:

Pepper omelet

Ingredients

• A spoonful of butter (30 g)
• 1 small onion, diced
• 1 green pepper, diced
• 2 eggs
• 1 tablespoon of milk (16 g)
• Salt and pepper
• 1 slice of Swiss cheese, emmental type

The preparation

• Melt the butter in a hot pan.
• Then sauté the onion and pepper. Cook for 5 minutes, until the vegetables are cooked through.
• While the vegetables are cooking, combine the eggs, milk, pepper, salt and cheese, then whisk everything well.
• Remove the vegetables from the pan, and set aside.
• Then pour the mixture made with the eggs into the pan for 2 minutes, until they are seared.
• Add the vegetables to the omelet, then close it by folding one of the sides. Cover.
• Let cook for a minute, finally turn over and serve.

This recipe is ideal for one person, and you can substitute the bell pepper for another vegetable, if you wish.

A varied diet, your best ally

The foods that we have presented to you are those that should not be missing, under any circumstances, in the daily diet of women.

But remember that varying the ingredients is also important.

If you are pregnant, or breastfeeding, consult your doctor for the correct diet for all your needs.