Eight must-have food items in a woman’s diet

diet1Nutrition is important for women especially in their 20s. According to several health nutritionists, this is the busiest phase of their life, when they are working hard, partying harder and trying to settle in life. In such a condition, keeping their body fit and healthy is very important, and the best way to do this is to eat healthy. Here is a list of eight such food items every woman should include in her diet. Read them and plan your diet accordingly.

1. Bananas

Women often experience muscle cramps. Lack of sodium is one of the main reasons of muscle cramps. Studies have proved the benefit of potassium to prevent muscle cramps. Bananas are one of the fruits high in potassium. It helps controls excessive sweat loss and improves fluid absorption. Bananas are also rich in carbohydrates.

Fruits in general are more beneficial than wheat and grains. Note: 1 medium-sized fruit generally has 400 milligrams potassium and 29 grams carbohydrate. This proportion is equal to two wheat bread slices.

2. Egg Yolk

American Heart Association has set 300-milligram cholesterol as the ideal limit for every human. Many women prefer to skip the yolk thinking it to be too fatty. Do not do this. Note that one egg a day will give you approximately 215 milligrams of cholesterol. This much cholesterol is perfect for your body.

Moreover, egg yolk is rich in iron and contains lecithin – essential for brainpower.

3. Whole Grain cereal

You can take this just before you hit the gym. Go for the reputed brands that contain muscle-building protein and endurance improving complex carbohydrates. Try taking 3/4th cup of whole grain cereal along with 4 ounces of skimmed milk. This is a perfect 200-calorie snack to have before your gym session.

Leslie Bonci, R.D. says, ‘’ When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you’ll be less likely to overeat afterward’’

4. Berries

Be it raspberries, blueberries or blackberries, – just a handful of them will supply your body with essential nutrients. These nutrients will make your muscles stronger and protect them from radical damage.

Note: Select berries of deep colour. They are healthier than light coloured berries.

**USDA researchers have listed berries as one of the top 20 foods high in antioxidants.

5. Chicken Thighs

Cook up chicken thighs to get a balance of iron and zinc. You can also opt for turkey drumsticks if you do not like chicken.

Try to include dark-meat poultry than red meat in your diet. Dark-meat poultry have low fat and more iron, zinc and Vitamin B.

6. Nuts

  • Almonds: They help reduce cholesterol in the body.
  • Walnuts: It has Omega-3 and Omega-6 fatty acid that is vital for your body. An imbalance of these acids in your body will cause diabetes, depression, obesity and dyslexia and so on.
  • Hazelnuts: They are good for skin and are high in Vitamin E.
  • Brazil nuts: These nuts contain selenium that slows the skin ageing process. It also fights against sunburn.

7. Avocados

  • Avocados contain monounsaturated fat that lowers cholesterol and helps keeps your body strong. According to university of Buffalo, women who eat less fat are more likely to develop injuries than women who consume more fat.
  • A total low-fat diet makes joints and muscles weak. Thus, it is advisable for women to consume some percentage of fat to keep muscles strong.
  • Even the famous Leslie Bonci, R.D. director of University of Pittsburgh Medical Center has said, “A few slices of avocado a day are a great way to boost fat for women who are fat shy.”

8. Chocolate Milk

  • Milk is a perfect food that gives you good calcium and valuable energy. It helps keep your calorie level low. Cocoa improves the effectiveness of milk. Many nutritionists have stated that chocolate milk is high on calcium, vitamins, and minerals and improves muscles.

Author Bio: Nicola jackson is a renowned writer who has written several articles on grooming, nail salon, waxing Canada. In this article, she shifts slightly to talk about women health and fitness. She discusses the importance of fit body for a woman and states eight essential foods for them.

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