×

Seven Superfoods for Women

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

As a woman, you’re tackling PMS, headaches, mood swings, menstrual cramps, energy depletion, and acne - not to mention juggling your job, managing your home, sustaining relationships, and looking stunning while doing it all! Whew! It can get super overwhelming and seem like too much to grapple with. However, there are ways to manage all your stresses successfully and easily.

One of the most important factors is to watch your diet carefully. Everything you eat is a sharp weapon in your wholesome-health armament! Pick the right foods and supercharge your health! There are a whole host of nutritious contenders – all sitting in your pantry. We've rounded up 7 super foods that guarantee to give you that extra edge and ought to be a part of the healthy diet for women – foods high in nutrients!

7 Foods every woman must eat

These 7 foods boast of being extremely beneficial to every woman's health– they help thwart cardiac diseases and diabetes, cancer, boost your immune mechanism, reinforce your bones and give you lovely hair and skin.

Apple: Eat Breakfast The apple tops the list of super foods! Clinical trials show that the apples can help decrease the risk of death from cardiac diseases among women. The studies reveal that women who integrated apples into their daily diet, had lesser abdominal fat and lower blood pressure levels than those who didn't consume apples. So, kick start your day with an apple or satisfy the mid-afternoon hunger pangs with fresh apple juice.

Turmeric: Curcumin in this golden spice is a robust antioxidant that has powerful anti-cancer properties. Curcumin is also an excellent anti-inflammatory agent. Chronic inflammation is responsible for metastasis of cancer; curcumin's anti-inflammatory abilities diminish the formation of breast cancer significantly. Tata Sampann Haldi Powder comes from the fields of Salem and contains natural oils. What’s more, each packet of turmeric offers at least 3% curcumin – it should be a part of healthy diet for women. Have a turmeric latte or haldi doodh at bedtime and use copious quantities of the golden spice in your dals, gravies, and curries.

Beans: The beans are foods high in nutrients and must be an integral part of your diet plan. Contrasting to animal sources, beans do not contain unhealthy fats. Studies demonstrate that women who consume beans and lentils, a minimum of 5 times a week have a 22% reduced risk of developing cardiac disorders compared to those who consumed hardly any beans. In fact, consuming 1 cup of beans every day can help bring down levels of bad cholesterol by 5%. Thus, it is very essential to include legumes into your diet, more so for the peri-menopausal, menopausal and post-menopausal women.

Beet: Radish A nutritional champion, the beets are an exceptional source of betaine – which gives the root its vivid maroon color and makes it a formidable antioxidant and a robust anti-inflammatory agent. It battles inflammation, steadies your blood sugar profile, fires up your metabolism, helps shut down genes that persuade fat to accumulate, and peps up your mood. Whether you are already in love with the veggie or are trying to like it, including loads of it into your diet is a prudent move! Add beets to your recipes to lend them a vibrant color, great taste and loads of nutrients.

Sweet potatoes: Women are at a bigger risk for eye related diseases such as macular degeneration, cataract, and glaucoma. What’s more, women also face a higher risk for various health conditions which are known to have a detrimental effect on vision, such as diabetes mellitus. Sweet potatoes are loaded with beta-carotene, a precursor for vitamin A, which protects and maintains good eye health. Half a cup of the tuber gives you 80 % of your daily requirement of the vitamin. Additionally, sweet potatoes also contain carotenoids which proffer you a healthier, and a more radiant skin! So, include sweet potatoes into your diet plans.

Pumpkin seeds: Pumpkin seeds are the ideal super food – they need to be consumed in tiny amounts to reap mega benefits! 1 ounce of the seeds provides 8 grams of protein and 23% of the daily requirement of iron! The protein can help you get fabulous skin and hair, stay lean and become fit. Iron is necessary to help your body make blood. This can help make up for the blood which is lost during your period and is required when you’re pregnant as it helps ferry oxygen to your baby. Top your yogurt with 2 spoons of pumpkin seeds and mix in some fruits for a healthy snack.

Cinnamon: Alzheimer's is genetic and if the condition runs in your family, it is very vital that you make alterations to your lifestyle to cut down on your risk. Cinnamon can help you in this quest. The pro-anthocyanidins and cinnamaldehyde in the condiment have the potent ability to slow up the development of Alzheimer's-causing protein aggregates and consequently decelerate the onset and progress of the disease-condition. Add a dash of the spice to your smoothies, desserts and gravies.

Taking care of yourself is just as important as taking care of your family and other responsibilities. Pick up these foods the next time you go shopping to stay healthy and fit!



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

Related Products

selling
Tata Sampann

Chilli Powder

View details
selling
Tata Sampann

Coriander Powder

View details
selling
Tata Sampann

Dal Tadka Masala

View details
selling
Tata Sampann

Garam Masala

View details

Pregnancy’s effect on blood pressure and how a healthy diet helps

This article is authored by Dr. Dharini Krishnan, an award-winning Consultant Dietitian, she believes that for a healthy body and mind, we must combine modern medicine with native Indian practices which are proven to benefit us.

It is no mean feat to grow another human being inside oneself. So, it comes as no surprise that pregnancy has several profound impacts on the body.

Plasma volume increases progressively through pregnancy. Cardiac output increases by 20%. The mother’s body requires more iron to produce foetal haemoglobin and certain other enzymes, as well as folate and B12. Her glucose metabolism undergoes changes to provide the foetus with sufficient glucose and energy and fuel its development. And the growing uterus causes mechanical changes to the digestive tract, pushing the stomach upwards and increasing gastric pressure.

Pregnancy and blood pressure

Eat Breakfast

Among these many changes, one significant shift that women should watch out for is a change in blood pressure. The pregnancy causes blood pressure to decrease in the first and second trimester but increase in the third. This increase in blood pressure can have a significant effect on the foetus if care is not taken.

It can cause a decrease in blood flow to the placenta, affecting the amount of oxygen the baby receives. This can, in turn, lead to intrauterine growth restriction, low birth weight, or premature birth. High blood pressure can also cause the placenta to be separated from the uterine wall, causing severe bleeding.

There are several factors that contribute to increases in blood pressure during pregnancy. The risk increases if women are overweight or obese, over 35 years of age, not getting enough physical activity, carrying more than one child or have a family history of hypertension.

How a healthy diet can help

Skin Care

Pregnant woman must also look into their iodine intake, as deficiency of iodine in the mother can lead to congenital abnormalities and decreased intelligence. Supplementation of iodine in severely deficient mothers is likely to increase the IQ of the infant. In severe cases of deficiency cretinism could precipitate. Iodine deficiency also leads to hypothyroid issues in the mother and infant. The easiest and best way to ensure that the required iodine reaches the mother is through iodised salt.

However, one of the main contributors to high blood pressure is dietary sodium. Sodium levels in the diet increase from added salt as well as from processed or ready-to-eat foods. Hence, pregnant women should highly restrict the consumption of foods high in sodiumsuch as pickles, papads, and preserved food. Store-bought sauces are also another prominent contributor of sodium and should be avoided as far as possible.

One good way to do this is to replace salty tastes with tangy or citrus tastes. For instance, pregnant women require a large quantity of fresh fruits and vegetables in their daily diet to ensure adequate micronutrients. A good way to achieve this without adding more salt to the diet is through fresh salads seasoned with lime juice or coriander.

Another clear contributor to high blood pressure is bad cholesterol. When the arteries get clogged due to cholesterol, this forces the heart to pump harder, which increases blood pressure. Thus, women should also stay away from unhealthy cooking such as fried foods and dishes containing trans fats. What’s more, fried foods also often contain high levels of sodium, which increases sodium intake.

Sweets and desserts, particularly those prepared outside the home, can also be red flag. Such preparations often contain unhealthy fats, which again contribute to bad cholesterol and high blood pressure.

While it might seem like that cravingsareundeniable, all our cravings are learnt and we do get used to a variety of tastes over time. So, when eating while pregnant, it’s time to cut down on sodium-richand fatty foods, and experiment with more fresh fruits and vegetables, as well as a range of other spices and herbs. This will ensure that you and your baby stay healthy and happy.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

Related Products

selling
TATA Nutrikorner

Tata Salt

View details
selling
TATA Nutrikorner

Tata Salt Lite

View details
selling
TATA

Rock Salt

View details

loading