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Women's Health: 3 Tips on Longevity and Nutrition

salute femminile

Women's health is a topic of great relevance and interest, as women face specific challenges related to their biology and lifestyle. One of the crucial aspects to maintaining optimal health in the long term is proper nutrition.

Nutrition plays a vital role in preventing chronic disease, maintaining ideal body weight, and promoting a long and healthy life for women.

In this article, we will explore three key tips for promoting longevity and women’s health through nutrition.

Before you begin, did you know that you can do a diet test by simply collecting a sample of your saliva? With the test, you will discover which foods are ideal for your body and which ones to avoid.

That said, all that remains is to see what advice to apply to improve women's health.

1. Follow the Mediterranean diet

The Mediterranean diet , characterized by a high proportion of fruits, vegetables, fish, nuts, and olive oil, has been widely celebrated for its many health benefits, especially for women.

This eating pattern is rich in antioxidants, omega-3 fatty acids, and other vital nutrients that can help prevent heart disease, diabetes, and other chronic conditions.

Furthermore, the Mediterranean diet is associated with greater longevity and a reduced risk of cognitive decline in older women.

Incorporating more of the fresh, whole foods that are typical of this diet can be a significant step toward better women’s health throughout the years.

2. Choose antioxidant foods that are ideal for excellent women's health

Antioxidants play a crucial role in protecting cells from damage caused by free radicals and in warding off inflammation in the body.

Women may especially benefit from a diet rich in foods high in antioxidants.

Some examples are berries, dark green leafy vegetables, citrus fruits, and legumes .

Not only do these foods provide a wide range of essential vitamins and minerals, but they may also help reduce the risk of chronic disease.

At the same time, the introduction and regular consumption of antioxidant foods allows you to significantly improve the health of your skin, but also promote healthy aging.

Offal is good for women's health

Offal, such as animal livers and kidneys, is a valuable source of essential nutrients.

In particular, lamb liver is remarkably rich in vitamin B12 , offering approximately 3,571% of the daily value in a modest 100-gram serving.

While beef or veal liver may contain less vitamin B12 than lamb liver, they are still significant sources, providing about 3,000% of the daily value for a similar serving.

In addition to vitamin B12, lamb liver is a concentrated source of copper, selenium, and vitamins A and B2.

The clams

Clams, small but nutritious shellfish, are a lean source of protein and are especially rich in vitamin B12. Just 20 small clams provide more than 7,000% of the daily value for vitamin B12.

These shellfish are also a significant source of iron, providing nearly 200% of the DV in a 100-gram serving .

Additionally, clams are rich in antioxidants, and boiled clam broth is an additional source of vitamin B12, ranging from 113% to 588% of the daily value per 100 grams, depending on the preparation.

The sardines

Sardines, small saltwater fish, are another valuable source of vitamin B12. A 150-gram serving of drained sardines provides over 554% of the daily value for vitamin B12.

These fish are also an excellent source of omega-3 fatty acids , known for their cardiovascular health and anti-inflammatory benefits.

Beef

Beef is well known for being an excellent source of vitamin B12.

A grilled beef steak (about 190 grams) can provide up to 467% of the daily value of vitamin B12. This meat also contains significant amounts of vitamins B2, B3, and B6.

To maximize your vitamin B12 intake from beef, it is advisable to choose lean cuts and prefer cooking methods such as grilling or roasting, which better preserve the B12 content.

Enriched cereals

For those following a vegetarian or vegan diet, fortified cereals provide a synthetic source of vitamin B12.

While not an essential part of a balanced diet, fortified cereals can be a convenient source of B vitamins, including B12.

They are enriched through the process of fortification, which consists of adding nutrients not originally present in the food.

3. Weigh the portions

Weighing your portions is essential to maintaining a healthy body weight and preventing excess calories, which can lead to obesity and related conditions like type 2 diabetes and heart disease.

Reducing your intake of processed foods, which are high in added sugars, saturated fats, and sodium, is equally important.

Opting for whole, fresh foods, such as fruits, vegetables, whole grains, and lean proteins, can help women maintain optimal nutritional balance and promote better overall health throughout their lives.

Are there any other secrets to women's health?

Regular exercise is another pillar of longevity and health. Physical activity not only helps maintain a healthy body weight, but it also has numerous other health benefits.

It improves cardiovascular health, increases muscle strength and elasticity, reduces stress and anxiety, improves mood, and promotes better sleep.

Even just a short walk a day can make a difference in our overall health and emotional well-being.

Adequate rest is crucial to longevity and health. During sleep, our bodies repair and regenerate, strengthening the immune system, consolidating memory, and reducing stress.

Lack of sleep can lead to a variety of health problems, including increased risk of obesity, diabetes, heart disease, and depression. To ensure quality rest, it is important to establish a regular sleep routine, create a comfortable sleep environment, and practice relaxing bedtime habits.

Finally, stress management and mental well-being are key elements to a long and healthy life. Chronic stress can have serious consequences on our health, increasing the risk of cardiovascular disease, digestive disorders, sleep disorders and other health problems.

Finding healthy ways to deal with stress, such as meditation, yoga, art, or music, is essential to protecting our bodies and minds.

Conclusions

In conclusion, proper nutrition plays a fundamental role in promoting longevity and women’s health. Embracing healthy eating patterns such as the Mediterranean diet, integrating antioxidant-rich foods, and balancing portions can be three simple but powerful strategies to improve women’s health.

Therefore, investing in your health through conscious food choices is an act of self-love that can bring lasting benefits to the entire female body and mind.

Integrating these longevity tips into our daily lives will not only help us live longer, but also live better, with greater vitality, happiness, and fulfillment.

Awareness and practice of these eating habits can therefore represent a precious asset for a long, healthy and balanced life for women of all ages .

If you want to take a DNA test to understand how to personalize your nutrition and have an optimal diet, CLICK HERE.

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