HEALTHY DIET, women eat more not only health and beauty
It is easy to see that modern women are under increasing pressure to achieve something at work and to be as good as they can be in life, so they take time to buy new clothes, do beauty treatments, and take health supplements as much as possible, expecting to achieve a healthy state. However, many people often neglect diet and exercise in the process of making themselves better.
In fact, natural food, sunshine, grass, forests and fresh air are far from what health supplements and skin care products can completely replace. Of course, living in the city, we may rarely have the opportunity to stroll comfortably in the forest, but we can make use of nature’s most direct gift – food – to give ourselves a healthy body.
Next I’ll introduce you to some foods that are great for women’s health.
Soy: Phytoestrogen supplementation and delayed menopause
As we all know, soy is very nutritious, it contains about 40% protein and 20% fat, as well as vitamin B1, calcium, phosphorus, niacin and carotene, and other nutrients needed by the human body. It is clinically proven that soy contains 3.3 times more protein than wheat, 2 to 3 times more than meat, 5 times more than rice and 3 times more than eggs. More importantly for women, soy and soy foods are the best source of phytoestrogens. Soy isoflavones are a natural estrogen that not only prevents menopausal syndrome, but also strengthens bones and improves the water retention and elasticity of the skin. Miraculously, soy isoflavones are able to mimic and interfere with the effects of estrogen produced in a woman’s own body, with the interference process taking the form of a two-way regulation. In other words, if your own estrogen production is low, soy isoflavones act like estrogen to compensate for low estrogen, while if your own estrogen levels are too high, soy isoflavones act to counteract estrogen in your body. Moreover, because soy isoflavones are not true estrogen, they are easily broken down in the body and do not accumulate in the body, so they have no toxic side effects on the body.
The main food source of soy isoflavones is soy foods. It is recommended to consume 20-30 grams of soy foods per day (this refers to the weight of dry beans; 10 grams of soy is equivalent to 30 grams of northern tofu, 20 grams of dried beans, and 75 grams of lacto tofu). The effect of food cannot be equated with the medicinal effect. The content of soy isoflavones in general food is 1.8~2.3 mg/g, and the biological activity of “phytoestrogens” is only one thousandth of that of “pharmaceutical estrogens”, so there is no need to worry at all about causing uterine fibroids and other problems when consumed according to the recommended amount.
Broccoli: Reduce the incidence of breast cancer
Studies have shown that eating more cruciferous vegetables can help reduce the risk of breast cancer, and women who eat more fruits and vegetables rich in carotenoids are less likely to develop non-estrogen-sensitive breast cancer, and broccoli is a cruciferous vegetable rich in carotenoids. Numerous studies have shown that cruciferous plant extracts control tumor formation and growth by blocking the cell cycle, thereby reducing the ability of cancer cells to proliferate and inducing apoptosis.
Yogurt: Calcium supplement to maintain an upright posture
Women are more vulnerable to the threat of osteoporosis than men, so it is important to consume enough calcium in the diet. Milk, yogurt and other dairy products are the best dietary sources of calcium, which are not only easy to obtain and high in content, but also have a high absorption rate. Yogurt, in particular, also contains active lactic acid bacteria, which help promote intestinal health. But don’t overlook the added sugars contained in most yogurts. As we have previously covered, excess sugar can lead to obesity, tooth decay, involvement in glycation reactions leading to skin aging, and studies have shown that high sugar may promote inflammation by affecting autoimmunity, etc. If you can’t drink plain yogurt, you can add some natural fruits to it, or choose “sugar-free yogurt” with added sugar substitutes.
Kelp: Supplementing dietary fiber and maintaining cardiovascular health
Polysaccharides that cannot be digested by the body are called dietary fiber, which can be divided into insoluble polysaccharides and soluble polysaccharides. Insoluble polysaccharides can promote intestinal motility and prevent constipation, and are mainly found in vegetables and coarse grains. Soluble polysaccharides can combine with fat and cholesterol to reduce the risk of hyperlipidemia and fatty liver, and are mainly found in foods such as algae, mushrooms and fruits. Kelp is a lower-energy food that also improves satiety and can prevent rapid increases in blood sugar, so it is also helpful in preventing diabetes.
Nuts: supplement vitamin E, anti-aging
Nuts are rich in unsaturated fatty acids and protein, but also rich in minerals, vitamin E and B vitamins. Vitamin E for the prevention of sunburn, as well as the body’s antioxidant is very effective, the lack of cells will appear similar to the tissue aging when the lipofuscin. The daily sources of vitamin E are mainly vegetable oils and nuts, which do not require additional supplementation. Eat a handful of nut kernels a day, about 15 grams or so will do.