Real talk: Being a woman isn’t easy, health complications pile up all too easily as soon as you slack on your diet.
Whether it’s menstruation, motherhood or menopause, the female body goes through multiple hormonal changes throughout its lifespan.
A healthy diet full of foods that support your nutritional needs during these cycles and transitions is important.
In this case, women require certain nutrients much more than men.
This is a list of foods that mums (all mums, even ‘retired’ ones) need to increase in their diet to boost their female health.
Foods for Female Health Mums Need
Fatty fish
A rich source of the much important omega-3 fatty acids, fatty fish is not just beneficial for young kids. Women need them, too.
The main thing that omega-3s help with is hormone regulation, especially if you suffer from conditions like PCOS (polycystic ovarian syndrome).
It also alleviates pain and cramps associated with menstruation.
And for those who are trying to conceive, omega-3s improves the quality of eggs and supports healthy ovulation, too.
Moreover, due to its inflammatory properties, omega-3s promote brain health, helping prevent depression and anxiety.
Additionally, it helps lower the risk of heart disease and arthritis.
Some good fatty fish include tuna, sardine, mackerel, and herring.
However, local fishes are also rich in omega-3s. These include catfish or ikan keli, cencaru and ikan kembung.
Legumes
Nutrient-dense, full of fibre and a good source of plant protein, legumes are crucial for female reproductive health.
They contain essential minerals and vitamins like folate and iron which are important for supporting a healthy menstrual cycle.
Legumes are also rich in phytoestrogens which mimic the body’s own oestrogen. They help to balance the female hormones especially in women going through menopause or those with PCOS.
Legumes also help regulate blood glucose, which may also alleviate the symptoms of PCOS.
Some examples of legumes that you can add to your diet include chickpeas, black beans and lentils.
Legumes are excellent sources of protein, fibre, and essential nutrients such as folate and iron.
Leafy Greens
Full of important micronutrients, dark leafy greens are important for supporting female health.
Leafy greens contain vitamins A,C and K which promotes the health of bones.
Rich in folate as well, leafy greens also promote fertility, helping women who are trying to conceive.
The iron content in kale and spinach are also important for preventing anaemia which is always the risk in women who experience heavy periods.
Packed with fibre, antioxidants, and inflammatory compounds, leafy greens can help promote a healthy hormonal balance especially in conditions like PCOS.
Whole Grains
The importance of fibre in female health cannot be understated. Their high fibre content not only supports a healthy digestive system but also hormonal regulation.
By balancing blood glucose and feeding the gut microbiota, whole grains can reduce inflammation in the body.
This makes them particularly beneficial for women who experience heavy periods, or those with conditions like endometriosis or PCOS.
Whole grains and complex carbs are also rich in magnesium, iron and B vitamins.
You may be familiar bread and rice, the same rules apply with whole grain versions.
Quinoa, on the other hand, may be a bit foreign. If it’s your first time trying it, quinoa is best eaten in a salad or even eaten in replacement of regular rice.
Berries
Berries are a powerhouse of nutrients. They offer numerous benefits for female health.
Rich in vitamin C, berries like strawberries, blueberries, and raspberries help bolster the immune system, making it easier to fend off illnesses.
The antioxidants found in berries play a crucial role in preventing cancer and heart disease while also boosting fertility for those trying to conceive.
Additionally, these antioxidants help balance hormones during menstruation, providing relief from hormonal fluctuations.
Incorporating a variety of berries into your diet can contribute significantly to overall female health and wellbeing.
Yoghurt
Much like whole grains, yoghurt is a prebiotic, helping feed important gut bacteria to support the body’s immune system and anti-inflammatory responses.
A rich source of calcium, yoghurt also helps keep bones strong. This is important for women especially as they enter menopause.
When oestrogen levels dip, bone density also decreases.
The probiotic content of yoghurt also assists in the replenishing of the gut microbiome, which is also responsible for supporting reproductive health.
Fantastic Foods for Feminine Health
A nutritious diet is important for supporting female health throughout all stages of a woman’s life.
Food can help with many things; supporting menstrual cycles, balancing hormones and even promoting fertility.
More than that, it can also help you deal with debilitating conditions such as endometriosis and PCOS, which many women may have these days.
By focusing on a nutrient-dense diet, you nourish your body from the inside out. And the glow you experience will be but a mere reflection of the overflowing health you feel within.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Mamahood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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