12 foods women should eat to stay fit

12 Foods women should eat to Stay Fit

Start consuming 12 effective foods for better health.With all information about its nutritional value
   Start consuming 12 effective foods everyday for better health.

Women have unique nutritional needs with higher requirements than men of certain essential nutrients and these 12 foods women should eat to stay healthy will help them fulfilling their nutritional needs.

Starting from hitting puberty to meeting the Menopause, it’s needless to say that the nutritional needs for teenage girl and  women’s  are different from men due to various hormonal changes at each stage of their lives. While playing many important roles of being a daughter, wife and a mom, women tend to ignore their nutritional needs.

In this post we will be providing all   information about different foods and healthy meal plan that fulfills women daily nutritional needs. For better results start working  out with a workout plan for women and even for teenage female athletes. Start today with a motivation.

Whatever may be your age or situation, committing to a healthy & nutritious diet will help you look and feel your best and get the most out of life.

Here is a list of the 12 foods that every woman must include in their diet to stay fit.

1 Iron-rich Foods

 Iron which is one of the keys to good health for women ,Food loaded with Iron . Best source of iron.


Foods women should eat everyday include Iron  which is one of the keys to good health and energy levels in women prior to menopause. Iron rich foods are very effective and beneficial women’s health. Iron covers the  main role in women daily nutrition needs .

Let us view some of the Vegetarian Foods That Are Loaded With Iron.

  • Tofu and Soybean
  • Nuts and seeds (Pumpkin, Sesame, Hemp and Flax seeds)
  • Leafy Greens ( spinach, kale, collard and beet greens)

For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon.

Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods.

 2 Food Rich in Calcium and Vitamin D

For healthy bones and teeth, women need to eat a variety of calcium and vitamin rich foods in daily diet . Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become weak and break easily.

Women should include healthy meal ideas to protect themselves from vitamin d deficiency and include  some calcium-rich foods in their diet plan.

Best sources of vitamin D include :-

Salmon rich in vitamin D .

  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
  • Beef liver
  • Cheese
  • Egg yolks

You  already know that dairy products – such as milk, cheese, and yogurt provide calcium in sufficient quantity . Other foods sources that are high in calcium include these food in your diet plan for better results.

Soyabeen best vegetarian source of protein and clacium
Soybean best vegetarian source of protein and calcium
  • Spinach
  • Kale
  • Soybeans
  • White beans

 3 Protein Rich food

Chicken breast best source of protein for women .


Protein plays  a most important role in healthy living for both men and women , it is one the most essential part of our daily diet. To stay healthy a women should fulfill her daily nutritional needs and this can be fulfilled by  sources like  fish, meat, and beans etc . Proteins are vital in cell repair and the building of muscle.

According to an average  women require 46 grams, though of course this depends on your own body size and how much energy you expend. Generally speaking, the more physical activity you undertake during the day, the more protein you should eat.

Protein rich foods  have a specific importance in building muscles. Eating meat , fish are all non-vegetarian protein sources but you can also consume your protein requirement by Top 5 (Five) Protein Rich Vegetarian food.

Corn is rich in protein .Easy and quick meal for women with high nutritionla value

Let us view  food that are loaded with Protein.

  • Black Beans
  • Eggs
  • Whey protein
  • Hemp seeds
  • Corn
  • Chicken breast

4 Cereal grains For women’s health

Cereals play a key role in women's health it helps in Fulfilling women daily nutritional needs.

Cereal grains form the basis of any healthy diet for women . They refer to grasses that have been cultivated for their edible seeds and most commonly include wheat, barley, rye, oats and rice.

For women starting their day  with a wholegrain cereal grain that is high in fiber makes a lot of sense because it takes a long time to digest so keeps you feeling full for longer. Wholegrain cereals also help balance your blood sugar levels and can be beneficial for those wanting to lose weight.

In terms of nutritional value, most cereal grains contain lots of B vitamins and important minerals such as magnesium, copper, zinc, and iron.Women can get their daily dosage of cereal grain at breakfast, often by cooking oats in cow’s milk or soy milk. This is a quick healthy meal.

A single cup (156 grams) of oats contains 66% fiber and a staggering 26 grams of protein, as well as 41% iron and 8% calcium. Oats are especially good because they go well with other beneficial foods mentioned in this article, such as nuts, seeds, and fruits for example.

A popular choice is drizzling honey on cooked oats to give them a bit of extra sweetness. Now let us discuss health benefits of oats best and healthy diet for women.


Oatmeal is one of healthiest and quickest meal for women .Best meal for diet plan

High cholesterol can lead to the buildup of plaque in artery walls. Left untreated, this buildup can lead to heart attack and stroke, resulting in 2 of the top 5 leading causes of death in women.

Luckily, it’s not too difficult to combat. Simply eating a healthy diet that includes soluble fiber-rich whole grains, like oatmeal, can help.

Oatmeal can also protect you from heart disease. A Harvard study of more than 68,000 women found that those who ate the most fiber daily were 23 percent less likely to develop heart disease than were those who consumed the least.

Oatmeal have many healthy benefits , women’s should include oatmeal as the quickest healthy meal in their diet for seeing better results in their health .

5 Dark chocolate

Dark chocolate is very beneficial for women brain, boosting brain power

Food That Boost Your Brainpower

Dark chocolate contains cocoa . Dark chocolate is very beneficial for women  brain health Cacao contains flavonoids, a type of antioxidant , which is especially important for brain health cacao flavonoids seem to be good for the brain.

The researchers concluded that eating  of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.

Dark chocolate may help in  encouraging  neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.

 6 Coffee

 coffee enhance exercise performance

Food That Boost Your Brainpower

Most of you drink coffee in your daily routine but are you aware of the health benefits of coffee . Here are  reasons drinking coffee may be healthier for you than you thought.

Coffee is a potent source of healthful antioxidants. Caffeine provides a short-term memory boost . Coffee curbs depression. It also enhance exercise performance . Drinking coffee before workout helps in enhancing your performance in gym or any physical activity.


Broccoli contains high levels of both calcium and vitamin K healthy meal for women

Broccoli is known to be a hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable. Broccoli contains high levels of both calcium and vitamin K, with great detoxification and powerful antioxidant property .

And a cup of broccoli contains 270 percent of the vitamin K you need in a day. This vitamin, along with calcium, also helps maintain your teeth.

This basically means broccoli can help fight osteoporosis and many more health problems.

And here, we discuss what it can do for you – the excellent broccoli benefits. Read on

  • Detoxifies Your Body
  • Cholesterol reduction
  • Reducing allergic reaction and inflammation
  • Powerful antioxidant
  • Skin care
  • Great for detoxification

 8 Cinnamon  

Cinnamon have many healthy properties which are beneficial for women health.

Cinnamon have many health benefits,let’s us discuss some of the most effective benefits of cinnamon.It  may help treat Type 2 diabetes.While there is certainly no cure for this metabolic disease but  cinnamon can be an important tool in managing its symptoms.

Cinnamon can help your eyes . Some studies have shown that cinnamon, when used in conjunction with other herbs, may be useful in the treatment of eye disorders including conjunctivitis and dry eye.

Some of the beneficial properties of cinnamon :-

  • Cinnamon has antimicrobial properties.
  • It  may have anti-carcinogenic properties.
  • Anti-inflammatory properties are also present .
  • Cinnamon has antioxidant benefits.

 9 Beetroots

 beetroot juice amazing health benefits for women .

Let’s explore some of the benefits of drinking beetroot juice. Well beetroot is a sweet root vegetable that most people either love or hate.If you hate it, then by the end of this article, I bet you might change your attitude towards this amazing vegetable. Beetroots is a quick healthy juice with amazing health benefits for women and men.

  • Helps lower blood pressure
  • Boost Your Stamina
  • Anti-Cancer Properties
  • Supports your liver
  • Rich in Valuable Nutrients and Fiber

 10 Almond Butter

Best healthy diet for women rich in vitamin e

Almond Butter is best healthy diet for women as it  contain high concentrations of vitamin E (three times more than peanut butter), which has been shown to help reduce the risk of cognitive impairment. And some studies indicate the nutrient can also slow the decline caused by Alzheimer’s disease.

For a quick and healthy snack, spread a teaspoon of almond butter in brown bread or mix a spoonful into your morning oatmeal. Include this quick and healthy snack in your daily routine it will fulfill your  daily nutritional need.

Best Foods for Healthy Skin

11 Whole-Leaf Aloe Juice

Aloe juice The plant has been used for centuries for its medicinal, health, and beauty benefits. Best source to for women to cure skin problems

When you hear “aloe,” you might think of the gel you slather on your skin after a sunburn. But you can also buy drinkable, food-grade aloe Vera. The plant has been used for centuries for its medicinal, health, and beauty benefits.

It’s rich in antioxidant vitamins A, C, and E, and it also has vitamin B12, folic acid, and choline. Aloe is a good source of magnesium, calcium, and zinc. And it provides 20 of the 22 amino acids your body needs. The salicylic acid in it helps with inflammation.

 12 Green Tea

 Best source for women to loose weight,Maintain Healthy , helps in maintaining Youthful-Looking Skin

Green tea is loaded with nutrients and plant compounds that can have positive health effects. Best daily diet drink for women it has potent antioxidants called catechins, which may help protect against cancer.It is one of the best source for women to loose weight, Green tea  not only helps in loosing weight but also help you to keep your skin healthy .

Drinking green tea has a long list of health  benefits. In fact, research shows it can help you:

Maintain Healthy, Youthful-Looking Skin:-

Green tea can prevent wrinkles and the signs of aging because the antioxidants in green tea are able to fight free-radical damage. Similarly, the anti-inflammatory properties of green tea can help prevent damage to skin from all sorts of harmful environmental stressors.

  • Boost Your Physical Performance
  • Lower Your Risk Of Various Types Of Cancers And Diseases
  • Prevent Infection And Illness
  • Improve Your Mood And Help You Relax



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