1. Low-fat yogurt
Goal: 3 to 5 servings per week
Yogurt is rich in calcium. Each cup of yoghurt contains 448 milligrams of calcium. No matter what age woman needs this mineral. And studies have found that yogurt can also alleviate the symptoms of irritable bowel syndrome and digestive inflammation, help reduce the chance of gastric ulcers and vaginal infections.
2. Fat fish such as salmon, sardines, and mackerel
Goal: 2 to 3 servings per week
The beneficial substances in fatty fish are omega 3 fatty acids, especially DHA (docosahexaenoic acid) and EPA (dodecapentaenoic acid). Although many other foods such as walnut and linseed oil also contain omega 3 fatty acids, only DHA and EPA can be directly absorbed by the body. Fatty fish can prevent heart disease, stroke, high blood pressure, depression, joint pain, and many inflammation-related diseases.
3. Beans
Goal: 3 to 4 copies per week
Low-fat soy foods are rich in protein and fiber. Soluble and insoluble fiber helps to lower cholesterol levels and prevent heart disease. Its protein inhibitors help prevent breast cancer. And legumes can also balance female hormones. If you plan to become pregnant, legumes can also provide enough folic acid.
4. Tomato (or watermelon, red grapefruit, red navel orange)
Goal: 3 to 5 servings per week
These foods contain lycopene, which helps prevent breast cancer and heart disease. And the latest study found that the tomato can prevent aging through the prevention of ultraviolet light.
5. Low-fat milk or orange juice rich in vitamin D
Goal: At least 400 IU VD per day
VD helps the bone absorb calcium and prevent osteoporosis, diabetes, multiple sclerosis, and tumors in the breast, colon, and ovaries. Although salmon, mackerel, tuna, and sardines also contain VD, experts believe that fortified foods, such as milk, are the best source.
6. Berry (blueberry, strawberry, raspberry, cranberry)
Goal: 3 to 4 copies per week
The anthocyanidins in berries help in cell repair and are powerful anti-cancer substances that prevent breast cancer and gastrointestinal cancer. And these berries are also rich in vitamin C and folic acid, which is very useful for women who deliver. And the antioxidants in it protect the heart and prevent skin aging. Berries of lutein also help protect eyesight.
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