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Top 10 Healthy foods of the world for women — Pregnancy and Lactation Specific

Why is there need of Top 10 Healthy Foods for Women? In fact there is somewhat difference in the requirements of food elements in men and women.

According to WHO it is estimated that more than 40% of pregnant women worldwide are anaemic. At least half of this anaemia burden is assumed to be due to iron deficiency.

Pregnant women require additional iron and folic acid to meet their own nutritional needs as well as those of the developing fetus. Deficiencies in iron and folic acid during pregnancy can potentially negatively impact the health of the mother, her pregnancy, as well as fetal development.

Similarly lactating mothers will not only require her own nutrition but also those elements which are necessary to make perfect nutritious milk for her baby.

Those specialized food elements are Calcium, Iron and Folic Acid. Need of these elements is increased in women specially in Pregnant and Lactating Mothers. That is why the we bring “Top 10 Healthy Foods for Women”.

Healthy Food Elements

Hence, healthy foods for women means not only those food elements which are required for daily requirement of body; but also some essential food elements for growth and development of their body as well as future or present babies– which are Calcium, Iron and Folic Acid.

Calcium — Healthy foods for women

Calcium has two roles; first (Structural Role) it makes Strong Bones, second (Physiological Role) helps in contraction and relaxation of cardiac, smooth and skeletal muscles.

Iron — Healthy foods for women

Iron is part of Hemoglobin (Hb), the reddish protein molecule in red blood cells that carries oxygen to various part of organs in body.

Folic Acid — Healthy foods for women

Folic Acid is responsible for synthesis of Red Blood Cells and repair of DNA and RNA.

Reference Daily Intakes (RDIs) of Healthy Food Elements

Below table indicates the accelerated demand of these 3 healthy food elements in Pregnancy and Lactation.

NutrientUnit of measureAdults and Children
≥ 4 years
Infants through 12
months
Children 1 through 3
years
Pregnant women
and lactating women
CalciumMilligrams (mg)1,3002607001,300
IronMilligrams (mg)1811727
FolateMicrograms DFE (mcg)40080150600

What are Top 10 Healthy Foods for Women ?


Focusing on nutritional values and women bodily requirements, here are “Top 10 Healthy Foods for Women” listed below:

1- Soybeans, Mature Seeds

Soybeans, Mature Seeds: TOP 10 HEALTHY FOODS FOR WOMEN
Soybeans, Mature Seeds

Soybeans, Mature Seeds are a best source of Specialized Food elements Folic Acid, Iron and Calcium. So just 1 cup of Soybeans mature seeds contains 698mcg Folic Acid, 29.2mg Iron and 515mg Calcium as shown in below table of Soybeans, Mature Seeds’ nutrition. Table also shows other nutrients that are also very important for health.

NutrientUnit1 cup = 186.0g
Waterg15.88
Energykcal830
Proteing67.87
Total lipid (fat)g37.09
Carbohydrate, by differenceg56.1
Fiber, total dietaryg17.3
Sugars, totalg13.63
Minerals
Calcium, Camg515
Iron, Femg29.2
Magnesium, Mgmg521
Phosphorus, Pmg1309
Potassium, Kmg3342
Sodium, Namg4
Zinc, Znmg9.1
Vitamins
Vitamin C, total ascorbic acidmg11.2
Thiaminmg1.626
Riboflavinmg1.618
Niacinmg3.019
Vitamin B-6mg0.701
Folate, DFEµg698
Vitamin A, RAEµg2
Vitamin A, IUIU41
Vitamin E (alpha-tocopherol)mg1.58
Vitamin K (phylloquinone)µg87.4
Lipids
Fatty acids, total saturatedg5.364
Fatty acids, total monounsaturatedg8.191
Fatty acids, total polyunsaturatedg20.934

Soybeans, Mature Seeds are rich in Iron and Folate fulfill sufficient bodily requirement to make Red Blood Cells and keeping Hb level normal.

2- Sesame Seeds, Whole, Dried

Sesame Seeds, Whole, Dried: TOP 10 HEALTHY FOODS FOR WOMEN
Sesame Seeds, Whole, Dried

The seeds of Sesame, whole, dried are one of the most healthiest foods in the world for women. Because these are packed with Calcium and Iron meeting the RDIs for Women. As shown below in table, 1 cup of Sesame Seeds whole dried contain 1404mg of Calcium, 20.95mg Iron and 140mcg of Folic Acid.

So eating Sesame seeds regularly will make your Bone and Teeth Strong and also fulfill increased calcium requirement in Pregnency and Lactation. Other nutrients, especially Vitamins Niacin, Vitamin B6, Vitamin A and Thiamine are also found in Sesame Seeds.

NutrientUnit1 cup = 144.0g
Waterg6.75
Energykcal825
Proteing25.53
Total lipid (fat)g71.52
Carbohydrate, by differenceg33.77
Fiber, total dietaryg17
Sugars, totalg0.43
Minerals
Calcium, Camg1404
Iron, Femg20.95
Magnesium, Mgmg505
Phosphorus, Pmg906
Potassium, Kmg674
Sodium, Namg16
Zinc, Znmg11.16
Vitamins
Thiaminmg1.139
Riboflavinmg0.356
Niacinmg6.502
Vitamin B-6mg1.138
Folate, DFEµg140
Vitamin A, IUIU13
Vitamin E (alpha-tocopherol)mg0.36
Lipids
Fatty acids, total saturatedg10.018
Fatty acids, total monounsaturatedg27.013
Fatty acids, total polyunsaturatedg31.353

3- Beans, White, Mature Seeds

Beans, White, Mature Seeds: TOP 10 HEALTHY FOODS FOR WOMEN
Beans, White, Mature Seeds

Beans white mature seeds are good source of specialized elements for women health. 1 cup of Beans white mature seeds contains 784mcg Folate, 21.09mg Iron and 485mg Calcium, which will help to meet enhanced bodily requirements. Beans white mature seeds are also rich in fibers, vitamin K and minerals.

NutrientUnit1 cup = 202.0g
Waterg22.87
Energykcal673
Proteing47.19
Total lipid (fat)g1.72
Carbohydrate, by differenceg121.75
Fiber, total dietaryg30.7
Sugars, totalg4.26
Minerals
Calcium, Camg485
Iron, Femg21.09
Magnesium, Mgmg384
Phosphorus, Pmg608
Potassium, Kmg3626
Sodium, Namg32
Zinc, Znmg7.41
Vitamins
Thiaminmg0.883
Riboflavinmg0.295
Niacinmg0.968
Vitamin B-6mg0.642
Folate, DFEµg784
Vitamin E (alpha-tocopherol)mg0.42
Vitamin K (phylloquinone)µg11.3
Lipids
Fatty acids, total saturatedg0.442
Fatty acids, total monounsaturatedg0.149
Fatty acids, total polyunsaturatedg0.735

4- Mothbeans, Mature Seeds

Mothbeans, mature seeds: TOP 10 HEALTHY FOODS FOR WOMEN
Mothbeans, mature seeds

Mothbeans, Mature Seeds have plentiful Folate and Iron that supports women’s complete blood count. 1 cup of Mothbeans, Mature Seeds contains 1272mcg Folate, 21.27mg Iron and 294mg Calcium.

So eating Mothbeans, Mature Seeds will provide you RDI of Folate and Iron making women body healthy and strong to fight diseases. Mothbeans, Mature Seeds also contains other vitamins and minerals especially Niacin, Potassium and Phosphorous.

NutrientUnit1 cup = 196.0g
Waterg18.97
Energykcal672
Proteing44.96
Total lipid (fat)g3.16
Carbohydrate, by differenceg120.58
Minerals
Calcium, Camg294
Iron, Femg21.27
Magnesium, Mgmg747
Phosphorus, Pmg958
Potassium, Kmg2334
Sodium, Namg59
Zinc, Znmg3.76
Vitamins
Vitamin C, total ascorbic acidmg7.8
Thiaminmg1.102
Riboflavinmg0.178
Niacinmg5.488
Vitamin B-6mg0.717
Folate, DFEµg1272
Vitamin A, RAEµg4
Vitamin A, IUIU63
Lipids
Fatty acids, total saturatedg0.713
Fatty acids, total monounsaturatedg0.253
Fatty acids, total polyunsaturatedg1.47

Iron and Folic Acid rich Foods makes Red Blood Cells and beautify your Skin Glowing and Rosy Coloration. While the deficiency (Anemia) leads to dull yellow coloration to skin.

5- Beans, kidney, California Red, Mature Seeds

Beans, kidney, California red, Mature Seeds: TOP 10 HEALTHY FOODS FOR WOMEN
Beans, kidney, California red, Mature Seeds

Of course all the beans are healthy foods; likewise Beans, kidney, California Red, Mature Seeds, which contain women specialised elements Calcium, Iron and Folate.

One cup of Beans, kidney, California Red, Mature Seeds contains 725mcg Foltae, 17.2mg Iron and 359mg Calcium. Beans, kidney, California Red, Mature Seeds also contains other ingredients for body requirement.

NutrientUnit1 cup = 184.0g
Waterg21.62
Energykcal607
Proteing44.84
Total lipid (fat)g0.46
Carbohydrate, by differenceg110.03
Fiber, total dietaryg45.8
Minerals
Calcium, Camg359
Iron, Femg17.2
Magnesium, Mgmg294
Phosphorus, Pmg745
Potassium, Kmg2742
Sodium, Namg20
Zinc, Znmg4.69
Vitamins
Vitamin C, total ascorbic acidmg8.3
Thiaminmg0.973
Riboflavinmg0.403
Niacinmg3.79
Vitamin B-6mg0.73
Folate, DFEµg725
Vitamin A, IUIU15
Lipids
Fatty acids, total saturatedg0.066
Fatty acids, total monounsaturatedg0.035
Fatty acids, total polyunsaturatedg0.254

6- Cowpeas, Catjang, Mature Seeds

Cowpeas, Catjang, Mature Seeds: TOP 10 HEALTHY FOODS FOR WOMEN
Cowpeas, Catjang, Mature Seeds

Cowpeas, Catjang, Mature Seeds are healthy foods for women because these are good source of Folate and Iron. It also contains Calcium.

1 cup of Cowpeas, Catjang, Mature Seeds contains 1067mcg Folate, 16.62mg Iron and 142mg Calcium which will make women body healthy and strong. Cowpeas, Catjang, Mature Seeds also contains other vitamins and minerals which are healthful to body.

NutrientUnit1 cup = 167.0g
Waterg18.45
Energykcal573
Proteing39.83
Total lipid (fat)g3.46
Carbohydrate, by differenceg99.6
Fiber, total dietaryg17.9
Minerals
Calcium, Camg142
Iron, Femg16.62
Magnesium, Mgmg556
Phosphorus, Pmg731
Potassium, Kmg2296
Sodium, Namg97
Zinc, Znmg10.2
Vitamins
Vitamin C, total ascorbic acidmg2.5
Thiaminmg1.136
Riboflavinmg0.284
Niacinmg4.668
Vitamin B-6mg0.603
Folate, DFEµg1067
Vitamin A, RAEµg3
Vitamin A, IUIU55
Lipids
Fatty acids, total saturatedg0.905
Fatty acids, total monounsaturatedg0.289
Fatty acids, total polyunsaturatedg1.485

7- Winged Beans, Mature Seeds

Winged Beans, Mature Seeds: TOP 10 HEALTHY FOODS FOR WOMEN
Winged Beans, Mature Seeds

Winged Beans, Mature Seeds are rich source of Calcium and Iron. It aslo contains Folate. 1 cup of Winged Beans, Mature Seeds contains 801mg Calcium, 24.46mg Iron and 82mcg Folate. They are great source of Protein and Fibers which build your body and lower cholesterol levels.

NutrientUnit1 cup = 182.0g
Waterg15.18
Energykcal744
Proteing53.96
Total lipid (fat)g29.7
Carbohydrate, by differenceg75.91
Fiber, total dietaryg47.1
Minerals
Calcium, Camg801
Iron, Femg24.46
Magnesium, Mgmg326
Phosphorus, Pmg821
Potassium, Kmg1778
Sodium, Namg69
Zinc, Znmg8.15
Vitamins
Thiaminmg1.875
Riboflavinmg0.819
Niacinmg5.624
Vitamin B-6mg0.319
Folate, DFEµg82
Lipids
Fatty acids, total saturatedg4.191
Fatty acids, total monounsaturatedg10.942
Fatty acids, total polyunsaturatedg7.881

8- Mung Beans, Mature Seeds

Mung Beans, Mature Seeds
Mung Beans, Mature Seeds

Mung Beans, Mature Seeds are loaded with Folate. It also contains Calcium and Iron. 1 cup of Mung Beans, Mature Seeds contains 1294mcg Folate, 13.95mg Iron and 273mg Calcium. High amount of Folate and Iron are very helpful to make Red Blood Cells.

NutrientUnit1 cup = 207.0g
Waterg18.73
Energykcal718
Proteing49.39
Total lipid (fat)g2.38
Carbohydrate, by differenceg129.62
Fiber, total dietaryg33.7
Sugars, totalg13.66
Minerals
Calcium, Camg273
Iron, Femg13.95
Magnesium, Mgmg391
Phosphorus, Pmg760
Potassium, Kmg2579
Sodium, Namg31
Zinc, Znmg5.55
Vitamins
Vitamin C, total ascorbic acidmg9.9
Thiaminmg1.285
Riboflavinmg0.482
Niacinmg4.66
Vitamin B-6mg0.791
Folate, DFEµg1294
Vitamin A, RAEµg12
Vitamin A, IUIU236
Vitamin E (alpha-tocopherol)mg1.06
Vitamin K (phylloquinone)µg18.6
Lipids
Fatty acids, total saturatedg0.72
Fatty acids, total monounsaturatedg0.333
Fatty acids, total polyunsaturatedg0.795

9- Sisymbrium sp. Seeds, Whole, Dried

Sisymbrium sp. Seeds, Whole, Dried
Sisymbrium sp. Seeds, Whole, Dried

Sisymbrium sp. Seeds, Whole, Dried are rich in Calcium. 1 cup of Sisymbrium sp. Seeds, Whole, Dried contains 1208mg Calcium and 70mcg Folate. They are packed with Calcium which make women body Strong.

NutrientUnit1 cup = 74.0g
Waterg4.51
Energykcal235
Proteing8.98
Total lipid (fat)g3.4
Carbohydrate, by differenceg43.11
Minerals
Calcium, Camg1208
Iron, Femg0.08
Magnesium, Mgmg232
Phosphorus, Pmg4
Potassium, Kmg1576
Sodium, Namg68
Zinc, Znmg0.22
Vitamins
Vitamin C, total ascorbic acidmg22.7
Thiaminmg0.141
Riboflavinmg0.313
Niacinmg12.45
Vitamin B-6mg0.576
Folate, DFEµg70
Vitamin A, RAEµg2
Vitamin A, IUIU47
Lipids
Fatty acids, total saturatedg0.667
Fatty acids, total monounsaturatedg1.1
Fatty acids, total polyunsaturatedg1.497

10- Radishes, Oriental, Dried

Radishes, Oriental, Dried
Radishes, Oriental, Dried

Radishes, Oriental, Dried are filled with healthy nutrients. Just 1 cup of Radishes, Oriental, Dried contains 730mg Calcium, 342mcg Folate and 7.81mg Iron.

Frequent eating of Radishes, Oriental, Dried will be healthful to women bodily requirements of top essential elements. Other ingredients are also listed in below Table:

NutrientUnit1 cup = 116.0g
Waterg22.83
Energykcal314
Proteing9.16
Total lipid (fat)g0.84
Carbohydrate, by differenceg73.51
Fiber, total dietaryg27.7
Sugars, totalg43.29
Minerals
Calcium, Camg730
Iron, Femg7.81
Magnesium, Mgmg197
Phosphorus, Pmg237
Potassium, Kmg4053
Sodium, Namg322
Zinc, Znmg2.47
Vitamins
Thiaminmg0.313
Riboflavinmg0.789
Niacinmg3.944
Vitamin B-6mg0.717
Folate, DFEµg342
Vitamin E (alpha-tocopherol)mg0.01
Vitamin K (phylloquinone)µg5.2
Lipids
Fatty acids, total saturatedg0.253
Fatty acids, total monounsaturatedg0.138
Fatty acids, total polyunsaturatedg0.377

Source = USDA

Take away Tips:
  • Adapt Healthy Life Style (Morning Walk, Take Care of Hygiene, Sunlight exposure, any Physical Activity, Games, Tours etc.)
  • Avoid Smoking
  • Take Fresh Juices
  • Avoid Carbonated Drinks
  • Avoid Alcohol

Top 10 Healthy Foods for Women


Summary:

Women are very important part of our society. They have many roles in every sector of life including family developing. So that is why Women need special care to their bodily requirements. Obviously eating these “Top 10 Healthy Foods for Women” will make your body strong in all aspects. Hence Healthy and Strong Body must be developed. For that Women need to eat healthy foods and adapt healthy life style.


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Dilshad Zaman

Dilshad Zaman is professionally qualified Doctor of Pharmacy and Master in Business Administration. He loves to write articles on various topics including health, life style, business, news, and technology. Dilshad Zaman is editor and publisher of https://dizwa.com

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7 Comments

    1. Dear Melvinkic, if you look statistics of pregnant and lactating mothers in world, you will find 40% mothers anaemic- blood deficiency. Early marriages and poor diet in different parts of the world is major problem leading to Hb/blood deficiency.

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