As a woman you have to take extra care of your health. You have to ensure that your weight remains in check, your skin has a natural glow and remains protected, and you prevent any health disorder. You also have to take steps to prevent breast cancer or ovarian cancer.

There are many foods which offer unique benefits for women’s health.

Make sure you add these 10 foods to your diet and enrich your health.


1. Nuts

According to research by the USDA, taking just 1-1/2 ounces of tree-based nuts a day can help in reducing your chances of developing diabetes and heart disease.

Walnuts contain high amounts of omega-3 fatty acids. Almonds contain polyphenols which are great for your heart. Hazelnuts have an amino acid know as arginine that helps in lowering your blood pressure.

Nuts also help in reducing your bad cholesterol levels. It is important to take nuts in limited amounts because they have high amounts of calories.

2. Olive Oil

According to a study published in the New England Journal of Medicine, the Mediterranean diet is considered to help reduce the risk of strokes, heart disease and heart attacks by up to 30% because of its high olive oil content.

Olive oil has monounsaturated fats that help in reducing bad cholesterol and increasing good cholesterol levels.

3. Eggs

Start taking organic eggs on a regular basis. They have high amounts of selenium, a nutrient which is difficult to find in most foods. Consuming eggs helps in improving your body’s powers to fight heart disease and cancer.

Eggs are also rich in iodine for improved thyroid function, and lecithin for preventing gallstones and heart disease.

4. Salmon

Salmon can replenish your vitamin D and omega-3 fatty acid needs. Consuming the fish regularly can offer many health benefits.

  • Reducing risk of heart disease
  • Improving skin smoothness
  • Helping with weight loss
  • Improving mood
  • Improving arthritis

Deficiency of vitamin D can cause so many health problems.

5. Oatmeal

High levels of cholesterol can cause so many health problems as you age. It can cause plaque buildup in the arterial walls. This can lead to stroke and heart attack. Eating oatmeal, which contains soluble fiber, can help in improving your heart condition.

According to a Harvard study involving over 68,000 women, it was found that taking fiber everyday helped in reducing the risk of heart disease by up to 23%. Oatmeal also helps in stabilizing your blood sugar levels.


6. Garlic

Garlic has over 70 phytochemicals. These compounds have been found to help reduce high blood pressure by up to 30 points.

A review research published in American Journal of Clinical Nutrition showed that taking garlic in good amounts can help in reducing risk of various types of cancers including colorectal and ovarian.

7. Apple

There are so many reasons why apple has always been recognized as one of the healthiest foods.

Just two of its compounds, quercetin and catechins, have been linked to prevention of cancer, heart disease and strokes.

Quercetin helps in improving collagen firmness and boosts skin elasticity. Pectin, a soluble fiber, is effective in lowering blood cholesterol.

Osteoporosis is a major concern for every woman. But apple has boron in it that helps in preventing calcium loss.

8. Blackcurrants

Every woman should take adequate amounts of vitamin C. Blackcurrants contain one of the highest concentrations of the vitamin.

This powerful antioxidant helps in improving your immune system. It enhances your skin condition and even increases speed of healing not only wounds but even fractures.

High vitamin C levels have also been associated with lowered risk of heart disease.

9. Carrots

You will already know carrots to be among the best foods for your eyes. The carotenes in carrots are powerful antioxidants that help in preventing so many types of cancers.

Taking carrots regularly can also help improve your eye health. Most importantly, you can reduce the risk of developing cataracts or macular degeneration. They can also reduce chances of night blindness.

Carotenes are also great for the skin, and protect against cancer and sun’s UV rays.