There’s no one-size-fits-all diet. People require varying amounts of essential nutrients, vitamins and minerals to ensure bodily functions run smoothly. Women, in particular, have certain nutritional needs related to menstruation, pregnancy and menopause.

Here are some amazing superfoods for women to include in their diets:

Green leafy vegetables

Leafy greens like broccoli and kale contain high amounts of vitamin C, which is linked to a reduced risk of osteoporosis and hip fractures in older women. Vitamin C also fortifies the immune system against disease-causing pathogens. Moreover, leafy greens are loaded with antioxidants, amino acids and phytochemicals that aid various body functions including metabolism, digestion and respiration.

Legumes

Legumes, such as chickpeas, red beans, green peas and split peas, play a role in stabilizing female hormones. They contain high amounts of estrogen, the hormone that promotes sexual and reproductive development. Estrogen also regulates the menstrual cycle, which is why estrogen levels typically decline in menopausal women. As a result, menopausal women may experience hormonal imbalance and abdominal discomfort.

Whole grains

Whole-grain intake may reduce the risk of coronary heart disease in postmenopausal women, according to the Iowa Women’s Health Study published in the American Journal of Clinical Nutrition. Moreover, women who consumed at least four servings of whole-grain foods daily were less likely to develop hypertension.

Fruits

Fruits are naturally rich in antioxidants, such as vitamins A, C and E, that contribute to various body functions and systems. For instance, vitamin E boosts collagen production, thereby giving the skin a bright, youthful glow. In pregnant women, vitamin C supports fetal development and prevents morning sickness. Meanwhile, fruits that contain folic acid can prevent fetal growth defects.

Nuts

Almonds, walnuts, pistachios and other nuts are excellent sources of vitamin E. Not only does vitamin E prevent inflammation, but it also promotes a healthy cardiovascular system. Clinical studies also show that women who eat at least two one-ounce servings of nuts per week are less likely to develop pancreatic cancer and metabolic syndrome.

Beets

Beets contain high amounts of folate, a B vitamin that plays an important role in tissue development. In pregnant women, a diet that includes many folate-rich foods can promote healthy fetal development. The potassium in beets can also lower blood pressure levels significantly.

Avocado

Avocados also support fetal growth due to its folate content. It is essential for proper brain and spine development, so pregnant women can greatly benefit from snacking on avocados. Avocados also contain nearly 20 vitamins and minerals including iron, potassium, calcium, folate, magnesium, manganese and vitamins A, C, D and K.

Fish

Fatty fish, like salmon, tuna, cod and herring, contain high amounts of omega-3 fatty acids, can ease abdominal cramps during menstruation. Omega-3 fatty acids can also relieve joint pain caused by rheumatoid arthritis, which affects more women than men. Additionally, omega-3 fatty acids are linked to blood pressure control and a lower risk of cardiovascular disease, heart attack, stroke and metabolic disorders.

Dark chocolate

Dark chocolate is loaded with antioxidants that regulate blood pressure and reduce the risk of heart disease. A recent clinical study published in Circulation: Heart Failure found that older women who ate small amounts of dark chocolate daily had a lower risk of heart failure. Moreover, snacking on dark chocolate may also lower cholesterol levels and improve insulin sensitivity.

Garlic

Garlic contains sulfur compounds that possess anti-inflammatory and antioxidant properties. In women, regular garlic intake is associated with flexible blood vessels and a lower risk of atherosclerosis and cholesterol plaque.

Women need the same essential nutrients, vitamins and minerals as everybody else to stay healthy. However, women can greatly benefit from consuming foods that can answer their unique nutritional requirements.

Sources:

EverydayHealth.com

TodaysDietitian.com

HealthyWomen.org

AHAJournals.org