Women have a unique body and physique; hence their food requirements are different from men. Both men and women require a specific diet that is full of nutrients and vitamins. But women need more nutrients and minerals as their bodies go through the monthly menstrual cycle and phases of pregnancy. Here are five essential foods that every woman should include in their daily diet regime for optimal health. 

Walnuts

This small brain-shaped nut is the powerhouse of essential vitamins, minerals, and healthy fats. Walnuts are beneficial for reducing the risk of breast cancer, depression, and arthritis. Have we mentioned that walnuts are good for bones too? They strengthen the bone intensity and make your memory sharper. You can eat them raw, soaked or lightly toast them. 

Yoghurt

Yoghurt is a source of calcium, protein, and vitamins. It has healthy bacteria which can help in fighting diseases. Curd is highly beneficial during menstruation and pregnancy. A study suggested that two cups/ bowls of curd are good enough for your diet. But make sure you don’t add much sugar or salt, instead choose plain curd and add fruits and berries to it.

Flax Seeds 

Flax seeds have anti-inflammatory properties that prevent the body from the risk for breast cancer, arthritis. Apart from this, it has digestive properties that help ease irritable bowel syndrome. Sprinkle some flax seeds on your smoothies, oats or salads, as they are safe for all women and can be eaten any time. 

Leafy Green Vegetables

Green leafy veggies are enriched with a high content of iron, calcium, magnesium, which strengthens your bones and muscles. In addition, they contain unique nutrition values which you can’t consume from other artificial sources. For example, spinach, broccoli, lettuce, kale, and legumes are abundant in fibre and other vitamins such as C and K. Also, these can help in reducing the symptoms of PMS like bloating, weight gain, breast tenderness, and swelling.

Whole Grains

Whole grains have up to 96 per cent fibres and essential nutrients and minerals. In addition, whole grains such as quinoa, bran flakes, brown rice, whole-grain bread, and pasta increase the body's level of fibre content. Another main reason you should include whole grains in your diet regime is that it improves digestive health and other stomach-related problems. If your digestive system is clean and smooth, you can prevent the body from flatulence, constipation, and even colon cancer.