Women are blessed with a dynamic personality. They are busy in their jobs, managing household, maintaining relationships, and still manage to look gorgeous. They have their tough days too - dealing with mood swings, cramps, energy drains and headaches can be daunting. Moreover, as women age, the nutrition rules change - they get stricter. Some vitamins (like B12, C and D) and minerals (especially iron and calcium) become even more important with time. This all may seem little overwhelming, but there is one simple way to ease things a little: healthy diet. According to a study published in the American Journal of Clinical Nutrition, higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-ageing appearance. The study also stated that promoting healthy dietary behaviours may have additional health benefits in women. Therefore, to match the nutritional needs, it becomes important to maintain healthy eating habits, which may help prevent bone and muscle loss, fend off ailments like diabetes, breast cancer, and heart-related problems, plus preserve eyesight and protect skin.
(Also Read: When to Eat Fruits? Best Time and The Worst)
Here are 6 fruits that women of all age must include in their diet:
Cherries are known to combat several health problems that are common in middle age like gout and arthritis. Plus, they are a rich source of antioxidant anthocyanin that boosts energy. Eat a dozen cherries or drink a glass of unsweetened juice three or four times a week. Better still; eat fresh cherries with yogurt to ensure absorption of the beneficial vitamins.
(Also Read: How To Pit Cherries Without A Cherry Pitter)
Tomatoes are an excellent source of the antioxidant lycopene. They are known to protect women against the formation and spread of cancer cells, moreover, preventing heart-related disease. According to a study published in the Journal of Nutrition, women consuming greater amounts of lycopene are more likely to look younger. Additionally, higher lycopene intake is also associated with a healthier dietary pattern. There was another study published in the same journal that stated, tomato product intake has been associated with a reduced risk of several cancer sites, particularly malignancies of the lung and the stomach. To make the most of lycopene antioxidant, consume cooked tomatoes, as it is the most convenient way to benefit from lycopene. You can also opt for juice, puree or sauce (fresh, not sweetened).
Papaya is packed with various health benefiting properties. It is a rich source of vitamin A, C, folate and different phytochemicals. It contains papain, a compound that can cure indigestion and other glycaemic index tract sicknesses. Compared to its other counterparts, papaya has a higher amount of beta-carotene. Sweet-tasting papaya is the perfect solution to problems like diabetes, heart diseases, bloating, etc. This delectable tropical fruit can be used ripe, unripe or dried.
(Also Read : 8 Amazing Benefits of Papaya for Health and Skin)
Guava provides 228.3 grams of vitamin C in just 100 grams of serving as per the United States Department of Agriculture (USDA) nutrition chart. This tropical fruit is often neglected due to its stiffness and seeds. However, the health benefits offered by this fruit are quite exceptional. Studies have proven that guava helps improve blood sugar levels and reduces insulin resistance. The high levels of potassium and soluble fibre contribute to the betterment of heart health. It is also known to reduce the intensity of the pain during menstrual cramps. To improve mental health, eye sight, complexion and metabolism, the consumption of this little fruit can do wonders.
Apples are rich in pectin fibre, which is known to help lower the body's absorption of excess dietary fats. This helps you feeling full for longer. Bangalore-based nutritionist Dr. Anju Sood says, "Fibre takes the longest to digest, which helps you keep satiated and prevents you from bingeing on other fattening and sugar-laden foods. In the long run, this aids in weight loss." Moreover, it is believed that including apple in daily diet helps in keeping heart-related issues at bay. A study in the American Journal of Clinical Nutrition, it was found that women who regularly ate apples were found to have a 13 to 22 percent lower risk of coronary disease than those who didn't bite into the crunchy fruit.
Avocados are not only pleasing to taste buds; they can be a woman's best friend too. This delicious-tasting fruit is packed with healthy monounsaturated fats that can help lower LDL cholesterol (the bad fat that clogs arteries) and soothe a growling tummy. As per a study published in Nutrition Journal, women who ate just half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours after.
So ladies, what are you waiting for? Start filling your stock with these fruits to enjoy all these benefits. Supermarkets may coat fruits with wax to give them a shine. Therefore, it is recommended that you wash your fruit thoroughly before having.
About Shubham BhatnagarYou can often find Shubham at a small authentic Chinese or Italian restaurant sampling exotic foods and sipping a glass of wine, but he will wolf down a plate of piping hot samosas with equal gusto. However, his love for homemade food trumps all.