Food as a support of the body: what foods to include in the diet of women

Beauty and well-being of a woman largely depend on the diet: the necessary products help to maintain hormonal balance, strengthen bones, maintain immunity and slow down age-related changes. Russian endocrinologist, nutritionist Olga Pavlova told what products should be included in the diet of women, writes sb.by.

Foods with phytoestrogens

According to Olga Pavlova, phytoestrogens are plant compounds similar in action to female sex hormones (estrogens). They do not replace hormones, but can gently affect the body: improve the condition of the skin, hair and nails, as well as maintain comfort during periods of hormonal changes.

- The best sources of phytoestrogens are, first of all, flax seeds. Enough 1-2 tablespoons a day (you can add to porridge, yogurt, salads). To nutrients are better absorbed, the seeds are better grinded, the doctor continued. Secondly, soybeans and products from it. Tofu, soy milk, soybeans and soy protein are some of the richest sources. In part, it is the high consumption of soybeans associated with the peculiarities of nutrition in Asian countries, where the late onset of menopause and good skin preservation in women are traditionally noted. Third, sesame. In addition to phytoestrogens, it contains calcium, healthy fats and antioxidants. It can be used as a seed or paste (tahini). Fourth, legumes: beans, lentils, chickpeas and peas are not only a source of phytoestrogens, but also vegetable protein, fiber and iron.

Products containing calcium

Calcium is a key mineral for bone tissue, teeth, muscles and the heart. With its deficiency, the risk of osteoporosis increases, especially in women over 40-50 years old, and nails, teeth and the cardiovascular system can also suffer, said Olga Pavlova.

Where to look for calcium:

Fish and canned fish with bones. Sardines, sprats and other canned foods are a great option: the bones in them are soft and edible, and there is a lot of calcium in them. Hard cheeses. Cheddar, Parmesan, Gouda - they are high in calcium. But it is worth considering the calorie content and salt content. Sesame. 100 g of sesame contains more than 900 mg of calcium - this is one of the records among plant products. Dairy products. Cotton cheese and natural yogurt without additives are good sources of calcium and protein. If there are problems with lactose tolerance, you can choose lactose-free options or plant analogues enriched with calcium. Foods that contain vitamin D

As explained by Olga Pavlova, vitamin D is critical for the absorption of calcium, as well as for the immune system, heart and nervous system:

- Its deficiency is often found in regions with a lack of sunlight. Therefore, the diet should include fatty fish (salmon, mackerel, herring), cod liver and fish oil, egg yolks, caviar, butter.

If you are little in the sun (especially in the autumn-winter period), some products may not be enough: in such cases, the doctor may recommend vitamin D supplements.

Foods with vitamin C

Vitamin C is necessary for the synthesis of collagen and elastin - proteins responsible for skin elasticity, vascular strength and connective tissue health. In addition, it supports immunity and helps to absorb iron from plant foods, said Olga Pavlova.

Leaders in the content of vitamin C:

Rosehip. Dried is one of the richest sources of vitamin C. They make broths and infusions out of it. Sauerkraut. Thanks to fermentation, vitamin C persists for a long time, plus it has probiotics for gut health. Bulgarian pepper. Especially red: it has more vitamin C than citrus fruits. Fresh greens. Parsley, dill, cilantro – add them to dishes at the end of cooking to preserve the maximum of vitamins. Citrus. Lemons, oranges, grapefruits are classic sources of vitamin C, but not the most record in terms of its quantity. What drinks can dramatically raise blood sugar, explained the nutritionist