The golden spice turmeric helps in reducing inflammation and oxidative stress. It improves your sleep quality.
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Women should start including superfoods to their diet as they are nutrient-rich foods that can offer significant health benefits such as better hormonal health, improved bone health, strong heart health, better fertility, improved immunity, hair and skin health. These superfoods can address specific issues like managing PCOD, PCOS, hormonal health, reproductive health, heart health, immunity, etc.
Women have to deal with several issues be it is their health or otherwise on everyday basis. Consequently, their health suffers. Women undergo plenty of health problems including hormonal imbalance, thyroid issues, diabetes, breast cancer, uterine, and cervical cancer, among others. These issues can affect their quality of life significantly. Therefore, it becomes significant to take adequate care of their health to prevent occurrence of such issues. Diet is one important way to manage such issues effectively. Women can start a healthy lifestyle simply by managing what they eat. The moment the food habits are changed, they can work on other aspects of fitness.
Women should start including superfoods to their diet as they are nutrient-rich foods that can offer significant health benefits such as better hormonal health, improved bone health, strong heart health, better fertility, improved immunity, hair and skin health. These superfoods can address specific issues like managing PCOD, PCOS, hormonal health, reproductive health, heart health, immunity, etc.
Recently, Ayurvedic health expert Dimple Jangda took to her Instagram handle and shared 5 superfoods that no women should miss. Sharing the post, the health expert said, “Here are 5 super foods that women should consider incorporating in their diet as often as possible for their peak health!.” 1
1. Avocados: They are great source of mono unsaturated fats, fibre, potassium, and magnesium. It is also the building blocks of for estrogen, progesterone, and testosterone. The fruit is great for women and men, actually. And, the fruit also gives you satiety, helps you lose weight, and gives you a flatter tummy within a few days because it lines your gut wall and allows smooth evacuation of waste and undigested food from the system, said Dimple Jangda.
2. Turmeric: The golden spice helps in reducing inflammation and oxidative stress. It improves your sleep quality. It is great for those with who have PCOS, PCOD, infertility, gynecological disorders, irregular period cycles, excessive bleeding as well or less bleeding. Turmeric is great for balancing all the three doshas and the hormones in your body. It heals and cleanses your hormones.
3. Vitamin C Rich Fruits: You should include vitamin C rich fruits like blueberries and guava. Now, guava has technically 3 to 4 times more vitamin C than blueberries. It helps you in getting glowing skin and boosts your immunity. While blueberries contain anthocyanins, which is great for your cognitive performance. It prevents brain fog and any kind of slump that you might feel in the afternoons, noted Dimple Jangda. Regular consumption will support healthy eating habits as guava is a vital source of sustainable nutrition.
4. Chia Seeds: “Chia seeds are rich in ALA. It is a great source of plant based protein And, the seeds can bind with the excess estrogen in your body and flushes it out of the system. Now estrogen dominance usually shows symptoms like heavy periods, tenderness of the breast, and big hips as well. Chia seeds are also a great source of fibre which means it helps in evacuating waste from your gut and preventing constipation, bloating, indigestion symptoms. Chia seeds are also great for muscle recovery,” added the Ayurvedic expert.
According to a study published in National Library of Medicine, “In diet-induced obese rats, chia seed oil demonstrated anti-inflammatory effects which reduced the severity of rheumatoid arthritis. Ingested chia seed and chia seed oil have been shown to improve systemic glucose and insulin tolerance in rats.” 2
5. Coconut Water: Tender coconut water is rich in potassium and low in sugar compared to packaged fruit drinks. Now this is a great way of hydrating yourself. “It also helps in reducing puffiness around the eyes and reduces PMS symptoms for women, cramps, and such mood irritability issues. With coconut water, you will also notice a slight reduction in blood pressure especially in those women who have high BP issues.
So, the above are the 5 foods that women should consider incorporating to their diet daily or a weekly basis, concluded the health expert.
FAQs
How do these superfoods specifically help with women's hormonal health?
The superfoods like avocados and turmeric aid hormonal health by providing building blocks for hormones such as estrogen and progesterone and balancing hormone levels. Turmeric reduces inflammation and balances the doshas, helping conditions like PCOS and irregular periods, while chia seeds help flush excess estrogen, reducing symptoms of estrogen dominance.
Can these superfoods assist in managing conditions like PCOS or PCOD?
Yes, turmeric is particularly effective in managing PCOS and PCOD due to its anti-inflammatory properties and hormone-balancing effects. Chia seeds help remove excess estrogen which can worsen these conditions. Incorporating these foods can support better hormonal and reproductive health.
What is the recommended frequency for including these superfoods in a woman's diet?
Women should incorporate these superfoods either daily or on a weekly basis as per expert advice. Regular consumption helps in achieving peak health benefits including improved immunity, hormonal balance, and better digestion.
How do these superfoods compare to typical dietary supplements for women’s health?
Unlike supplements, these superfoods offer a natural, nutrient-rich source of essential vitamins, minerals, and bioactive compounds that work synergistically. For example, avocados provide healthy fats and fibers, while turmeric offers natural anti-inflammatory effects without added chemicals, making them holistic options.
Are there any scientific studies supporting the benefits of these superfoods?
Yes, for instance, a study cited from the National Library of Medicine showed that chia seed oil has anti-inflammatory effects and improves insulin tolerance in animal models. Such research underscores the potential health benefits of including these nutrient-rich foods in the diet.
Ayurvedic Health Expert Dimple Jangda via Instagram|5 superfoods women should add to their diet for optimal health
National Library of Medicine|Nutritional properties of selected superfood extracts and their potential health benefits
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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