1. Yoghurt
It's estimated that osteoporosis, a disease characterised by thinning bones and bone fractures, affects twice as many women as men. Also known as the ‘silent thief', osteoporosis often progresses without any symptoms until bones become so brittle they break or become disfigured. While there are some drug treatments available to delay the progression of the disease once it's diagnosed, the disease remains largely preventable through proper nutrition and regular exercise.
Adequate calcium intake is essential to building strong bones and keeping them healthy as we age. One of the best dietary sources of calcium is yoghurt.
Half a cup (125ml) of low-fat yoghurt contains about 240 mg of calcium, roughly a quarter of the daily recommended intake for most women.
2. Oysters
Oysters are not often thought of as a health food, but the fact is they are one of the single best dietary sources of iron. Women, especially those of childbearing age who are menstruating, have increased iron needs and are at risk for iron-deficiency anaemia. In the body, iron helps the blood carry oxygen to the cells to give them energy to function properly, and is especially important during pregnancy and lactation. Iron deficiency can result in weakness, fatigue, pale skin and increased infections due to a poor immune system.
Food delivers two types of iron, heme and non-heme iron. Heme iron, like that found in oysters, is derived from animal sources and is better absorbed by the body than non-heme iron, which is found in plant sources, such as beans, lentils, vegetables and grains.
Five oysters contain three-quarters of the recommended daily intake of iron for women. To boost iron absorption in the body, pair iron rich foods such as oysters, with foods rich in vitamin C, like lemon juice.
3. Salmon
Salmon may be well known for its exceptional omega-3 content, but it's also one of the best dietary sources of vitamin D. Vitamin D has garnered quite a bit of attention in recent years, thanks to a mounting body of evidence that shows it can help prevent cancer, boost bone health and maintain a healthy immune system. In fact, the evidence for vitamin D's health benefits has been so overwhelming that some health organizations, including the Canadian Cancer Society, have increased their recommendations and now suggest that women get 1000 international units per day.
Despite its health benefits, many people, including most women in the UAE, continue to fall short on the vitamin. A 2007 study published in the American Journal of Clinical Nutrition found that of the 178 women tested in the UAE, 99 per cent were vitamin D deficient. Other food sources of the vitamin include egg yolks, herring, trout and sardines.
4. Black beans
Earlier this year, a groundbreaking study found that people who consume the most fibre in their diets tend to live longer than people who consume the least. Studies continue to show the health benefits of a diet high in fibre; including decreased risk of heart disease, cancer, diabetes and improved weight management. But despite its many health benefits, most women continue to fall short on their fibre intake. In fact, some studies indicate the average woman eats less than half of the recommended 25 grams of fibre per day.
Black beans outrank all other fruits, vegetables, whole grains and legumes when it comes to fibre. One cup (250 ml) of cooked black beans contains a whopping 13 grams of fibre, about half of the daily-recommended intake for women. Thanks to their rich colour, and creamy texture, black beans are a welcome addition to soups, stews and salads.
5. Cranberries
Cranberries may be most well known for their deep crimson colour and appearance at holiday meals, but they also pack a powerful punch for women's health. Cranberries contain compounds called anthocyanins, which have powerful anti-infective properties, especially against urinary tract infections. It's estimated that one in five women will develop at least one urinary tract infection (UTI) during her lifetime, with pregnant and older women at an increased risk due to changing hormones. Studies show that the anthocyanins in cranberries help prevent urinary tract infection by wrapping themselves around bacteria and preventing them from sticking to the wall of the bladder and urinary tract.
Research suggests as little as 300ml of cranberry juice per day may be effective at keeping infections at bay. While 100 per cent cranberry juice offers the most anthocyanins, it's also quite tart. Instead, look for cranberry juice that is diluted with water, but still contains pure cranberry juice as the first or second ingredient.
6. Spinach
Spinach is one of the best dietary sources of folate, a B-vitamin that is particularly important to women of childbearing age. Folate is essential for the healthy development of a foetus in the first few weeks of pregnancy since it protects against neural tube defects, such as spina bifida. By the time most women know or suspect they are pregnant, the time to benefit from extra folate has passed, so that's why it's important that all women of childbearing age stock up on folate-rich foods.
Half a cup (125ml) of cooked spinach delivers nearly half of the recommended daily intake of folate for women. Other food sources of folate include black beans, chickpeas, kidney beans, soybeans, lentils and asparagus.
7. Eggs
According to the American College of Obstetricians and Gynecologists, at least 85 per cent of women regularly experience at least one symptom of premenstrual syndrome (PMS), including irritability, food cravings, headache, acne and fatigue. Fortunately, studies show some foods can offer relief. A large study published earlier this year in The American Journal of Clinical Nutrition found that boosting intake of foods rich in B vitamins could dramatically reduce PMS symptoms.
Researchers studied more than 6000 women for ten years and found that women who consumed the most thiamin (vitamin B1), were 25 per cent less likely to experience PMS symptoms compared to women who consumed the least. Researchers found similar results for riboflavin (vitamin B2); women who consumed the most had a 35 percent reduced risk of PMS. What's more, researchers found that the protective effect was from B vitamins found in food, not supplements. Eggs are one of the best dietary sources of riboflavin.
In fact, 2 large eggs contain about 0.5 mg of riboflavin, more than a quarter of the recommended daily intake for most women. Opt for whole eggs, instead of egg whites, to reap the most health benefits and get the most riboflavin.
8. Hazelnuts
While heart disease is often thought of as a man's disease, the truth is rates of the disease are on the rise among women. In fact, heart disease is now the leading cause of death of women in most developed countries, including the UAE. Some foods, including hazelnuts, deserve special attention when it comes to preventing heart disease. Hazelnuts outrank all other nuts in term of monounsaturated fat, a heart healthy type of fat that not only lowers total and LDL (bad) cholesterol, it also helps increase HDL (good) cholesterol. When eaten in moderation or added to the diet to replace less healthy fats, such as saturated and trans fat, monounsaturated fat can help lower the risk of heart disease.
Hazelnuts, like all nuts are high in calories - so they're best consumed in moderation. Replace other high fat foods in your diet, such as potato crisps, with a small handful (60 ml or 30 g) of hazelnuts for a heart healthy boost.
9. Green tea
It's hard to believe something so good for you is also calorie-free. Studies continue to show the many health benefits of green tea, especially for women. Research shows that green tea may play a role in preventing both breast and ovarian cancer. One study found that women who consumed at least 5 cups of green tea per day were 22 per cent less likely to develop breast cancer, compared to women who drank less than 1 cup per day. Another study involving more than 60,000 women, found that women who regularly drank at least 2 cups of tea per day were 46 per cent less likely to develop ovarian cancer compared to women who drank less than 1 cup of tea per day.
Not only can green tea protect against some cancers, it can also protect the skin from some signs of ageing. Studies have shown that green tea can protect against the breakdown of collagen and elastin, proteins that keep the skin looking young by maintaining its elasticity and strength.
10. Soy
Soy appears to offer a range of health benefits for women. Studies show that women in Asian countries where soy is widely consumed tend to have dramatically lower rates of breast cancer compared to the rest of the world. Preliminary research has shown that a high soy intake among non-Asian women may protect against the disease by as much as 30 per cent. Breast cancer aside, soy may also be beneficial for menopausal women. Studies show that women in Japan who consume soy on a daily basis are two-thirds less likely to have menopausal symptoms, such as hot flashes, compared to women in the US. What's more, soy is heart healthy and is an excellent source of high quality protein, making it a staple for most vegetarians.
If you're unsure of how to add soy to your diet, try experimenting with a range of soy products including tofu, soymilk, soybeans, tempeh, textured soy protein and miso until you find one that suits your taste.
