As a woman, there are certain nutrients I know I need to thrive in my daily diet and exercise regimen, so I always keep these foods every healthy woman must have in her fridge on hand. Whether you’re vegan or an omnivore, including as many of these foods as possible will make you strong, support brain and nerve function, are great for your hormones, and keep your metabolism strong while also supporting your heart. Bring this list of foods every healthy woman must have in her fridge with you next time you go to the store. You can also store these in the freezer if it applies!
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Flax seeds are one of the top foods every healthy woman must have in her fridge. First, they contain plant-based Omega 3s to keep your heart healthy, prevent depression, and these healthy fats also aid in metabolism. Secondly, flax seeds support female hormonal functions and can decrease PMS and inflammation. The final benefit of flax seeds is they contain quality fiber and are low in insulin-spiking carbohydrates. They are wonderful for your digestion, elimination and blood sugar levels. You can buy them raw and grind yourself, or buy them cold-milled, which are already pre-ground. Be sure to store them in your freezer so they don’t go rancid, and eat them ground. Your body can’t absorb the nutrients from the whole seeds unless you blend them, or grind them before consuming. The seeds will simply be excreted and you won’t retain any benefits besides being more regular! Add them to anything you want since the possibilities for use are endless.
If you don’t drink dairy milk, which I think women should avoid for a variety of reasons anyway, you need to include an unsweetened almond milk in your healthy food supply. Unsweetened almond milk has 50% more calcium than dairy milk, tons of Vitamin E for antioxidant support and healthy skin, potassium and sodium to balance your electrolytes, is low in fat with only 30 calories, contains no sugar and is low fat. I use almond milk everyday, usually three times a day, in a smoothie, or just as nice pre-workout drink. Almond milk by Silk is my favorite unsweetened brand, but pick one you like. Almond milk is extremely similar to dairy milk in texture and it has a yummy, creamy taste that I just love.
Any kind of berry will do, but be sure to keep berries on hand, all the time. You can choose the basic blueberries, raspberries, blackberries, kiwi, or strawberries either fresh or frozen, or go for more exotic superfood berries such as acai, gogi, camu-camu, and mulberries. Berries are among some of the most antioxidant rich foods that aid in metabolism, Vitamin C for immunity, fiber for regularity, resveratrol for a healthy skin appearance, and antioxidants for heart health. Berries help reduce cholesterol, reduce constipation, aid in brain health, keep you from getting sick, lower your blood sugar, and prevent or treat inflammation. Eat them anyway you want, but be sure to include them every day.
Spinach is such a powerful green! It is one of the tastiest greens you can eat, and you can literally use it in anything. Spinach only has 20 calories per cup and 5 grams of protein per cup. It is rich in iron, Vitamin A, Vitamin E, folate and other B vitamins, fiber, and chlorophyll. I love using spinach in salads, smoothies, and homemade dressings. If you eat animal products, spinach is also great in omelets for breakfast, or sautéed with fish for a nice dinner.
Just like spinach, kale is a must-have green for women, in my opinion. Every woman should learn to love kale. Kale is the king of greens, but it can take some time to get used to if you’re new to greens. Once you eat kale prepared the right way, you’ll be hooked for life, I promise! Kale is rich in Vitamin A for skin and heart health, iron for energy, fiber for digestion and healthy blood sugar levels, protein for metabolism, and Vitamin K for healthy blood clotting. Kale is also great for treating depression, in my experience. It nourishes the body on a deep level and is strong in brain-boosting nutrients. I like eating kale in a massaged kale salad, where I take 3 cups of destemmed, chopped kale, and add the juice from a lemon, cracked black pepper and add a little flax oil. You can also add a touch of sea salt if you wish. Then I massage it with my hands to break down the tough fibers for just a few minutes. This takes tough textured-kale and turns it into a somewhat sweet, satisfying, incredibly soft salad. Trust me, it’s amazing. Try it!
Organic Yogurt or Vegan Probiotics
If you eat dairy, be sure to buy it organic and keep yogurt in your fridge as the main source of your dairy consumption. Buy hormone-free organic yogurt or kefir for healthy levels of probiotics. Probiotics are important for women on so many levels. Probiotics ensure nutrient absorption, aid in digestion, eliminate wastes and toxins, can help with depression by supporting gut health, aid in immunity and more. If you’re vegan, you can either choose a vegan yogurt or kefir, make your own with live cultures at home, or just take the easy option and take a vegan probiotic supplement.
Celery is a wonderful food for women. Let’s start with the basics. Celery is high in Vitamin K, which aids in blood health, and it contains a good bit of fiber and natural sodium to balance your electrolytes. Celery is also wonderful for lowering your blood pressure, which all of us stressed out ladies need! One of my favorite benefits of celery is that it aids in constipation and acts as a natural way to treat bloating. Celery flushes wastes from the body, and also offers a delicious crunch. I love dicing it up with some onions and topping my salads with it. It is so tasty, or you can dip it into some hummus or raw nut butter for a healthy afternoon treat.
Raw Almonds or Raw Almond Butter
Almonds are a great food for ladies, and for many, many reasons. Keep raw almonds in your fridge instead of roasted. Raw almonds retain all of their fabulous Vitamin E for your skin, healthy fats for your heart and metabolism, magnesium for nerve and digestion health, fiber, B vitamins, protein and many minerals. Raw almond butter is also a great choice to replace peanut butter. Almonds reduce inflammation, keep your blood sugar stable, can help with PMS and depression, and contain vital protein for your metabolism. They're great to eat in the afternoons or when you're a little stressed out. Just be sure to store raw almond products in your fridge to prevent the healthy fats from going rancid and eat moderate portions. This includes about 20 almonds or 2 tbsp. raw almond butter per serving.
Cucumbers are similar to celery in their body benefits, but I especially love them for reducing puffiness and aiding in fatigue. Cucumbers are full of essential electrolytes, vitamins and water to prevent you from being dehydrated. At the same time, cucumbers help to flush waste from the body and aid in bloating. I love them juiced, in a salad, in a smoothie, or just to munch on alone or with some nut butter. You can put them on a sandwich, eat them with hummus, or use them add them as a side dish to any entrée. Cucumbers are also wonderful for lowering your blood pressure and enhancing your skin tone. They contain the mineral silica, which is rich in beautifying properties for your hair and skin.
Salmon or Chia Seeds
If you’re a meat eater, be sure to keep salmon on hand at all times, but if you’re not, supplement with chia seeds. Hemp seeds are also a wonderful substitution. Why do you need these foods? Salmon, chia and hemp are among the foods highest in Omega 3 fatty acids, even more so than flaxseeds. They are also richer in protein than flaxseeds. Unlike flaxseeds, chia and hemp seeds are complete proteins all by themselves. Salmon, chia and hemp all contain protein, Omega 3’s Vitamin E , B vitamins, magnesium and iron. Do not go without these foods girls! They keep you strong, happy, and healthy.
If these foods aren’t in your fridge, add as many as you can in at a time, and start from there. Even just including one or two in place of unhealthy foods can do wonders for you. Replace items like butter, sugary items, high fat dairy, processed foods or foods high in sodium with these foods and you’ll be well on your way to being a healthy woman in no time. What are your favorite healthy fridge staples?
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