Healthy foods for every woman

Mushrooms
These are a good source of zinc. Dr Paul Kasenene, a nutritionist at Wellcare limited says zinc is essential to health, and yet many people do not get enough zinc. “The body needs zinc to make proteins and DNA, a genetic material in all body cells. It also helps wounds heal and is important for proper senses of hearing, taste and smell. Mushrooms also deliver cancer-fighting antioxidants which reduce the risk of breast cancer,” he says.

Legumes & grains
Lentils, soy beans, oatmeal and others are rich iron stores with low calorie content. Many women in the reproductive age need iron to prevent anaemia. Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen throughout your body. If you do not have enough iron, your body will not have enough healthy oxygen-carrying red blood cells.

Whole-grains are loaded with B vitamins, which help your body convert food into energy. And unlike processed grain products that lack fibre, whole grains are more filling than the processed ones and have fewer calories
Vegetables
Broccoli contains vitamin C which is crucial for production of collagen, which gives skin elasticity. It is also rich in beta-carotene, which the body converts to vitamin A. This vitamin assists in cell turnover, so old skin cells are replaced with fresh ones thereby working as an anti-aging food.

Vitamin A foods
Age-related macular degeneration and cataracts are leading causes of vision loss, but foods rich in lutein, zeaxanthin, and vitamin A, like bell peppers, oranges, tangerines can keep eyes sharp. Deficiency of vitamin A can cause difficulty seeing in dim light.

“As aging occurs, say Dr Kasenene, sight is usually impaired but since pumpkins, carrots are rich in vitamin A, they are good for improving eyesight and preventing conditions like night blindness from developing as we age. Beta-carotene also forms a pro-vitamin A, which is often associated with better sight.”