Proper Diet And Nutrition Maintains Women's Good Health

One of the most important parts of a woman’s ability to maintain
good health is proper diet and nutrition. Researchers continue
to find growing evidence of the link between healthy eating and
a variety of positive health outcomes which include:

•Reduced risk of cardiovascular disease
•Cancer
•Osteoporosis

If you are a woman looking to improve your diet you should eat
foods rich in fiber, folate, unsaturated fats and calcium.
Choose fruits, vegetables, whole grains and reduce intake of
sugar, salt, cholesterol, saturated fats and trans fats.

As you age, your nutritional needs may change and vary. Consult
with your personal physician or other healthcare professional to
ensure your diet is providing the proper nourishment required
for good health.

How do fiber, fat, folate, antioxidants, calcium, Vitamin D,
iron, protein, alcohol and caffeine actually affect a woman’s
health?

Fiber: The many benefits of high fiber intake include:

1.Substantially reducing the risk of coronary heart disease and
stroke;
2.Cereal fiber has been shown in particular to reduce the risk
of heart attack;
3.Diets high in fiber protect against diabetes;
4.Diets high in soluble fiber found in vegetables, fruits and
legumes can help diabetic individuals control their glucose
(blood sugar level);
5.Lower cholesterol levels;
6.Improved bowel function;
7.Research also suggests that diets high in vegetable and fruit
fiber may help prevent colon and rectal cancer.

Fat: It is important to reduce intake of foods high in certain
types of fat and cholesterol to help decrease the risk of
coronary heart disease. Of most importance is to reduce the
saturated fats and trans fats rather than concentrating on
reducing the total amount of “fat” intake. Avoid consuming too
many low-fat foods that are high in carbohydrates. Too many
carbohydrates can lower the so-called “good” cholesterol that
protects against heart disease.

Folate: Is a type of B vitamin important to the production of
red blood cells that can help reduce the risk of coronary heart
disease and colon cancer. Folate supplements are recommended for
women of child-bearing age usually in the form of multivitamins
to help prevent a group of birth defects known as neural tube
defects. These defects include spina bifida and anencephaly
(failure of the brain to form).

Natural sources of folate include:

•Certain breakfast cereals
•Orange juice
•Peas
•Peanuts
•Beans
•Leafy green vegetables

Antioxidants: Certain fruits and vegetables, Vitamins A, C, E
and beta carotene contain antioxidant properties. There are some
studies that indicate antioxidants help prevent cancer and
cardiovascular disease. The evidence to support these claims
remains mixed.

Calcium: An adequate amount of daily calcium can help prevent
osteoporosis. Osteoporosis particularly affects many women after
menopause. It can lead to bone fractures. Calcium may also
protect against colon cancer and may aid weight loss in obese
women. If you are a woman who feels you need more calcium in
your diet or you are just not sure how much is adequate for you,
check with your physician about taking supplements.

Good sources of calcium include:

•Milk
•Yogurt
•Cheese
•Canned fish with soft bones such as sardines, anchovies and
salmon
•Leafy green vegetables
•Calcium-fortified orange juice

Vitamin D: It is important to consume adequate amounts of
Vitamin D to aid calcium absorption and bone formation. A lack
of vitamin D can lead to softening of the bones.

Good sources of vitamin D include:

•Egg yolks
•Herring
•Sardines
•Tuna
•Salmon
•Fortified milk

Iron: A deficiency of iron can cause fatigue, decreased immunity
and a type of anemia called iron-deficiency anemia. Iron is
especially important to girls and women of childbearing age.
Iron should be taken in moderation. Studies show high levels of
iron can lead to heart disease in postmenopausal women.

Good sources of iron include:

•Liver
•Kidneys
•Red meat
•Poultry
•Eggs
•Peas
•Legumes
•Dried fruits
•Leafy vegetables

Protein: Women should get 10 to 35 percent of daily calories
from protein to help prevent muscle tissue from breaking down
and help repair tissue that has been damaged.

Good sources of protein include:

•Fish
•Poultry
•Eggs
•Milk
•Cheese
•Dried beans and peas
•Peanut butter
•Nuts
•Bread
•Cereal

Alcohol: Many experts agree the health risks of moderate
consumption of alcohol outweigh the potential benefits of
reducing the risk of cardiovascular disease shown in some
studies.

Pregnant and nursing women should not drink alcohol in any form
as it can cause harm to their offspring.

The many adverse health consequences of alcohol consumption
include:

•Increased risk of cancers of the breast, mouth, esophagus,
throat, larynx and liver
•Alcohol consumed during pregnancy can cause birth defects
including fetal alcohol syndrome
•Cirrhosis of the liver
•May increase the frequency and severity of hot flashes during
menopause

Caffeine: Is a stimulant and diuretic found in coffee, tea, soft
drinks, chocolate and some over-the-counter drugs. A reduction
of caffeine is often recommended during pregnancy. It may affect
the heart rate and blood pressure, contribute to dehydration and
have other possible side effects.

Numerous health problems can be the result of poor nutrition as
well as obesity, which causes additional health problems. By
contrast, are women with eating disorders such as anorexia
nervosa or bulimia nervosa. Women who are underweight may
experience irregular menstrual cycles, a stopping of
menstruation called amenorrhea, which can lead to dental
problems and osteoporosis and a shortened lifespan.

Source: Science Daily Healthology

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.