Top 20 foods that women should eat at least once a week

There are foods that women need more than men. They help them stay vigorous and energetic, delay the aging process, support the body during pregnancy and menopause, have the prevention of breast cancer and cardiovascular diseases.

And all because they contain valuable substances, sufficient intake of which is the main condition for women's health and longevity. Remember these products and include them in your diet at least once a week, and then – more often, bringing to the value recommended by experts.

Kefir, Greek Yogurt, Ayran

Goal: 3 to 5 servings per week.

Healthy food is hard to imagine without dairy products. And although now it is gaining popularity “not milk”, it is on yogurt, kefir and airan that should be relied upon. The listed products combines the contents of probiotics. These are healthy bacteria that support the normal functioning of the intestines and generally strengthen the body.

PhD, nutritionist Elizabeth Somer says: “There is preliminary evidence that regular consumption of yogurt can reduce the risk of breast cancer. And it has already been proven that it reduces the problems associated with irritable bowel syndrome, reduces the likelihood of stomach ulcers and vaginal infections in women. "

On a note!

On a note!

In one cup of yogurt – 448 mg of calcium – a mineral that the human body needs for healthy teeth and bones, preventing osteoporosis.

Salmon, Sardines, Mackerel

Salmon, Sardines, Mackerel

Purpose: 2-3 servings per week.

Fatty fish varieties are ideal for grilling, they can be an excellent side dish for dinner or part of hearty salads. And they – one of the best sources of Omega-3/6/9 fatty acids.

MD, nutritionist Laurie Tansman says that unsaturated fatty acids strengthen heart health, help prevent the development of stroke, hypertension and depression, reduce the likelihood of Alzheimer's disease.


Target: 4-6 servings per week.

An easily accessible source of protein has a high nutritional value. It is an easy breakfast and a great snack throughout the day. Eggs give a long-lasting feeling of satiety, replenish energy and help reduce cravings for unscheduled snacks.

The egg yolks contain the organic compound choline, which is necessary for the normal functioning of absolutely all the cells in the body. Studies show that it has the potential to prevent breast cancer, so you should not divide eggs into yolks and proteins, and use them entirely.


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Purpose: 3-5 servings per week.

If you love bananas, you can include them on a daily basis. They are unusually rich in potassium and magnesium, which are necessary for a woman's body to prevent heart disease and hypertension, maintain a normal state of mind and prevent depression.

Their role is difficult to overestimate during preparation for pregnancy and during childbirth. An additional plus is that bananas are hypoallergenic.

Did you know?

Did you know?

The most unusual variety of bananas grows in Hawaii, the Philippines and Central America. The variety is called ice cream. In its unripe form, the rind of the fruit has a beautiful silver-blue color, and after ripening it becomes habitually yellow.


Purpose: 3-5 servings per week.

Mushrooms are considered heavy food for the stomach, however, they have many advantages. So, according to the International Journal of Cancer study, their daily consumption will help protect a woman from breast cancer.

Residents of the Celestial Empire, who included in the diet only 10 grams of fresh mushrooms daily (which is equal to one small mushroom), were 60% less likely to experience breast cancer. And although scientists have not yet revealed a causal relationship to the phenomenon, it is already clear that mushrooms should more often be introduced into the diet. Especially in the cold season, when the body is deficient in vitamin D.


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Goal: 2-5 servings per week.

Adolescent girls, pregnant women and those who are actively involved in sports are prone to anemia. Therefore, they need to consume more foods rich in potassium, magnesium and iron. A great example is lentils. In addition to these substances, it contains a lot of fiber and is a dietary source of protein.

A study of the University of Manitoba in Canada showed that experimental animals susceptible to the occurrence of hypertension, maintain normal blood pressure levels if their diet is 30% lentil. There is something to think about!


Purpose: 3-5 servings per week.

If a woman loves tomatoes or tomato juice, she was lucky. Tomatoes contain a huge amount of the antioxidant lycopene, which helps the body to fight the damaging effects of free radicals and prevents damage to the DNA of cells. In addition, these tasty fruits have a natural SPF protection factor, which means they help the skin to protect itself from the sun.

Research at Rutgers University in the United States shows that a diet rich in tomatoes reduces the likelihood of developing breast cancer in women after menopause.

On a note!

On a note!

Tomatoes are 93% water, which means they can quench your thirst. In addition, they contribute to weight loss.

Brussels sprouts

Brussels sprouts

Purpose: 1-3 servings per week.

Unfortunately, this type of cabbage is not very popular. Meanwhile, it is a worthy source of calcium, vitamins A, C and K. At the same time, only 43 kcal per 100 g of product! It should be included in the menu to anyone who wants to maintain the slim figure to old age.

Brussels sprouts are of interest to researchers because they contain phytonutrients glucosinolates, which demonstrate potential in the prevention of many types of cancer, including breast cancer.


Goal: 7 times a week.

A popular spice with a sweet warming aroma has high anti-inflammatory and anti-bacterial properties. Due to the content of cinnamon aldehyde and proanthocyanidins, it can help prevent neurological disorders and Alzheimer's disease.

Dark chocolate

Purpose: 2-3 servings per week.

One of the important reasons to include dark chocolate more often in your menu is its ability to increase efficiency, improve memory and conquer stress. In the 100% tile, 67% of the daily iron requirement, 89% copper, 58% magnesium and 98% manganese.

It has been clinically proven that the antioxidants that black chocolate is rich in reduce the accumulation of cholesterol on the walls of the arteries, improve blood flow and help lower blood pressure.

Did you know?

Did you know?

Studies conducted in Finland have shown that mothers who consumed bitter chocolate in moderation during pregnancy gave birth to more active and happy children.


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Purpose: 3-5 servings per week.

According to scientists, garlic contains about 70 valuable phytonutrients, which have beneficial properties for human health. Thus, it is proven that regular consumption of garlic reduces the likelihood of ovarian cancer in women. However, it is worth remembering that garlic, as spicy and spicy food, can not be used by everyone. Before you enter it in the daily menu, you need to consult a doctor.

Lean beef

Purpose: 2-3 servings per week.

Many women are deficient in B vitamins, which is why they are more prone to anemia. These vitamins are necessary for the body for normal functioning of the brain and the cardiovascular system.

Lean beef is famous for its high content of protein and vitamins of group B at the same time low concentration of saturated fats.

Walnuts, Almonds, Pecans

Target: 5 servings per week.

Small, but extremely nutritious and high-calorie foods are filled with vitamins and valuable minerals. Various studies show that their regular consumption is a good measure for preventing heart and nervous system diseases.

“Because depression is more common among women, they need to focus on products that help maintain mental health. For example, walnuts, "- says MD Lauren Manaker. You can use nuts as a snack or sprinkle them with desserts, use in the preparation of salads and main dishes.

On a note!

On a note!

Surveys conducted by the American edition of The Washington Post show that over the past 10 years, the demand for almonds has grown by 220%. This was promoted by the promotion of a healthy lifestyle and vegetarianism.

Red wine

Red wine

Purpose: observance of moderation.

Harvard studies involving more than 14,000 middle-aged women have shown that consuming one glass of red wine per day significantly increases the chances of the fair sex to live to 70 years without chronic, mental and physical disorders in history.

In addition, it helps them stay young longer. However, it is very important to show a sense of proportion and adhere to a healthy lifestyle in general.

Expert comment

Elena Kalen, consultant on nutritional support and healthy lifestyle, psychologist, expert in weight loss psychology

Elena Kalen, consultant on nutritional support and healthy lifestyle, psychologist, expert in weight loss psychology

Nowadays there is an abundance of food. The food industry is developing and offering us an increasing number of different products, often ready to eat. People spend less time on cooking, getting the packaging that you just need to warm up. Under these conditions, it becomes possible to choose the best for yourself, taking into account your body's needs for nutrients, minerals, vitamins, dietary fiber.

In terms of nutrition, both men and women can eat the same foods. The only difference is in the amount and balance of nutrients. At the same time, it is important to learn to listen to your body, since it itself shows us what elements are missing. This signal comes in the form of a desire to eat some particular food when we are hungry.

What foods should be included in the diet of a woman?

Most women are concerned about how to preserve beauty and youth for many years. Elastic skin, strong nails, shiny thick hair, clean and smooth skin – all this will contribute to the right choice of products. For a balanced diet, it is important to include at least 30 different foods per week.

Check out the following products:

Cheese. It has a lot of calcium and B vitamins. It helps to relieve irritation that often occurs before critical days. Choose low fat cheeses.

Nuts An excellent source of unsaturated fatty acids that nourish tissue. It is better to use after soaking, because otherwise when they are digested some of the nutrients are removed.

Roots. Pay attention to kohlrabi cabbage, beets, celery root, daikon radish. They contain cellulose, well saturate, and they do not, unlike potatoes, difficult to digest starch. Try to use them raw, seasoning with lemon juice.

Unrefined vegetable oils. 1 tablespoon per day will help maintain skin elasticity from the inside.

Cereals. You can create a set of different crops, giving preference to unpolished varieties – they contain cellulose that helps cleanse the intestines. Also, porridge is important for proper protein digestion.

Bean products. Lentils, beans, peas, chickpeas – contain sulfur, which is called the mineral of beauty due to antioxidant abilities.

Fruits and berries. The most useful are those who are allowed to mature on their own. Pay attention to the red grapes. It contains isoflavones, which contribute to the formation of collagen.

Dairy products: cottage cheese, fermented baked milk, kefir, yogurt. Give preference to products with a short shelf life. The optimal fat content is 1.5-3.5%, since low-fat products lose their taste and become liquid. Therefore, they often add starches and stabilizers.

A fish. It is rich in phosphorus, omega-3 fatty acids, which reduce the risk of developing cardiovascular diseases and improve brain function.

Remember that if you are pulling on some products without feeling hungry, then most likely it is a question of some psychological need of the body. In this case, it is useless to use products as a way to close it, and it is better to learn how to work with them correctly.

Expert comment

Ksenia Dubovitskaya, top model

Ksenia Dubovitskaya, top model

Nutrition is an important component of a healthy lifestyle and a proven way to preserve youth, health and beauty. Bet on these products:


There is no other such fruit, and avocado refers specifically to fruit, which would contain so many useful vitamins and microelements. Avocado is the No. 1 product in the diet of people who monitor their weight and nutrition, because it contains Omega-3 fatty acids and reduces the level of cholesterol in the blood. Therefore, avocados are useful to those who have problems with the cardiovascular and digestive systems. And there is a high dose of folic acid in it, which makes avocado an irreplaceable source of this useful microelement for every woman.


A banana is known to contain potassium, therefore it is good for the heart, improves intestinal motility, therefore it is recommended to eat it for breakfast at least 2-3 times a week. Among other things, a banana is a natural antidepressant, and if you feel a surge of negative emotions and bad mood, eat a banana.


Beans are an indispensable source of iron and vitamins of group B. And it is also referred to as “female products” (along with cauliflower and red fish). They contain phytoestrogens that help us maintain beauty and youth.


Strawberries are rich in antioxidants, and it also, like cucumber or watermelon, helps to “wash” the kidneys – it is very useful to eat to prevent urinary tract infections. In addition, strawberry is one of the simplest and most useful ingredients of homemade masks for the care of the skin of the face, neck and décolleté.


Without this most useful cereal it is difficult to imagine the morning of any person watching his weight and nutrition. And all because oatmeal promotes metabolism, improves intestinal motility due to fiber and contains vitamins of group B.


Spinach, like other leafy vegetables with dark green leaves (broccoli, kale), is rich in vitamin K. Vitamin K supports kidney function and is involved in protein synthesis. With age, the production of protein (of the most collagen compounds) decreases markedly, and not only our skin suffers from this (wrinkles and tissue prolapse appear), but also bone and cartilage tissue.

The reason for the fragility of the joints is not only in leaching of calcium, but also in the fact that protein is not synthesized more actively. Therefore, you should try to fill in the missing vitamins in an affordable way – eat more healthy foods.

Cottage cheese

Of course, speaking of products for women who need to eat at least once a week, one can not say about cottage cheese and other dairy products rich in calcium. Calcium is necessary for all women, and the sooner you realize this, the sooner you begin to prevent osteoporosis, from the manifestations of which no one is insured in menopause.

By the way, do not forget that low-fat cottage cheese does not carry anything useful to our body. Therefore, choose products with low fat – they have the necessary vitamins and trace elements in the body.

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