Greens
Iron-rich greens are also a natural and natural source of calcium to help our bones. In addition, greens are high in magnesium, vitamin K, vitamin C, and phytonutrients that support bone health. Eat more spinach, kale, parsley, cilantro, dill.
Whole grains
Brown rice, buckwheat, quinoa, whole grain bread bring more fiber to our body. Another reason to add whole grains to your diet is that they improve digestion. When the digestive system is clean and running like clockwork, you won’t experience flatulence, constipation, and may even avoid colon cancer.
Nuts
It’s not just that nutritionists advise us to take nuts with us as a snack! Nuts are a source of essential vitamins, minerals and healthy fats, they are good for bone health and improve brain function and memory. For example, almonds contain magnesium and calcium for strong bones, while walnuts are a source of omega-3 fatty acids. So feel free to throw a bag of unsalted, unroasted nuts into your purse!
Bow
Unexpected, right? It turns out that onions have amazing bone-building properties, as they contain a certain type of polyphenol that boosts bone health. Researchers have tested and found that eating onions daily can help increase bone mass by as much as 5%. The researchers also studied the effect of onions on women over 50 and found that those who regularly consume onions have a 20% lower risk of hip fracture than those who do not eat them.
Blueberries
Almost every woman wants to keep her youth. If you want to slow down the aging process, add blueberries to your diet. This berry contains a unique anti-aging substance, but in addition, it also prevents memory deterioration, maintains blood pressure levels and improves the musculoskeletal system. And the antioxidants found in blueberries fight free radicals.
Tofu and soy milk
Tofu is a highly nutritious food that is enriched with protein and iron. It also contains minerals such as manganese, phosphorus, and selenium, which strengthen bones. You can also include soy milk in your diet, as this product is a good source of calcium.
Oat
Start your day with oatmeal! The only condition is that it must be prepared from whole grains. Oats help maintain normal cholesterol levels as they are rich in soluble and insoluble fiber. Losing weight, improving digestion, and maintaining blood cholesterol levels are just some of the benefits that can be gained from eating oats.
Tomatoes
Tomatoes help prevent breast and cervical cancer. In addition, they also promote heart health and protect against cardiovascular disease.
bananas
This sweet fruit is rich in potassium, which supports the body’s cardiovascular system. Bananas are also an excellent source of natural energy, as they contain various vitamins, minerals and carbohydrates. Bananas promote intestinal health and relieve stool problems.
Cranberries
Cranberries contain compounds called proanthocyanides. They have many properties, one of which is preventing the growth of bacteria in the walls of the bladder. Thus, eating cranberries prevents urinary tract infections. The berry also helps in promoting heart health.
Broccoli
Broccoli has become a real superfood among healthy lifestyle adherents. And not just like that! Broccoli contains compounds that help prevent breast cancer. This superfood is also high in vitamins C and A, fiber, potassium, iron, and very few calories.
Apples
Apples, especially seasonal ones, contain quercetin, an antioxidant that helps boost the body’s ability to fight disease. These ruddy fruits also help to improve brain function, lose weight, and normalize blood cholesterol levels. By the way, those who want to lose weight should include apples in their diet, as they help satisfy hunger.
Flax-seed
Flax contains tons of omega-3 fatty acids, fiber, lignans (an anti-tuberculosis compound) and is considered one of the best foods for women’s health. The use of flaxseed helps to reduce pain during menstruation, improve reproductive function, reduce the manifestations of PMS and is also a prevention of breast cancer.
Carrots
Orange root vegetable is an excellent source of complex carbohydrates that provide energy to the body. And the potassium contained in carrots controls blood pressure. Also, carrots are fortified with vitamin A and literally make your skin glow.
Avocado
Another superfood that we have been singing an ode to for a very long time! Avocados are rich in monounsaturated fatty acids that help reduce fat mass. In addition, it has a lot of potassium, magnesium, protein, vitamins B6, E and K.
Dark chocolate
This is not about industrial chocolate with a huge amount of sugar, but about natural and healthy chocolate, the content of cocoa beans in which is more than 55%. Such chocolate cannot be cheap, but its beauty is that one bar will last you for a long time to maintain health! Dark chocolate contains antioxidants that protect the heart and help reduce the risk of stroke and heart disease. It is also rich in bone-strengthening compounds, magnesium, manganese, copper, zinc, and phosphorus, helps in skin hydration, lowers blood pressure, and improves memory.
Green tea
This drink helps in the fight against cancer and cardiovascular disease, prevents dementia (dementia), diabetes and stroke. Green tea also helps fight fatigue.
Water
You can not even talk about it, but, as they say, repetition … Water is our best friend. It should become a daily ritual! It helps keep our skin radiant and healthy, remove toxins from the body and increase energy. Drink at least 8-10 glasses of pure water a day.