Women's Wellness: 5 Essential Food to Include in Your Diet

The right diet will give you a boost of energy and improve your overall mood, but the right food can improve your mood, boost your energy, and control your cravings and achieve a healthy weight.

By Carol Williams

Women have unique nutritional needs. Balancing the emerging needs of work, family or school, while trying to cope with the media and society's pressure for them to eat, and look in a certain way, will make it hard for any woman to maintain a healthy diet.

The right diet will give you a boost of energy and improve your overall mood, but the right food can improve your mood, boost your energy, and control your cravings and achieve a healthy weight. 

Additionally, it can also help support you through the different stages in your life as a woman, allowing you to look and feel your best.

Women's Dietary Needs Are Important Too.

Many women are known for negligence towards their dietary needs. They are often too busy to eat well and put the needs of their loved ones before themselves. 

Other times, women may try to follow a strict diet for personal reasons that leaves them short of important nutrients, and the effects are cranky moods, hunger, and low energy. If that sounds like you, then this bit of information is for you.

The dietary needs of women are often neglected by research too. Women, especially older women, need the best diet possible. They need to watch their weight, and the combination of a great diet, and supplements such as Canadian Anabolics, can help with that.

Most nutritional studies tend to focus more on male subjects, who, unlike women, have more predictable and stable hormone levels. 

Well, today, that ends. Below is a compilation of five essential foods every woman should try to incorporate into their diet for a healthy lifestyle.


Oats are the ultimate superfoods. Compared to other whole grains, oats will always top the list because of their numerous benefits, including lowering cholesterol levels, according to a review of more than 20 studies.

Additional research shows that whole grain oats will help you eat less and cut back on your weight because of their feel-full fibre content. One study shows that eating oats helped people shed some weight around their waist and lose body fat overall.

This superfood is on a roll because it doesn't stop there. It will also help keep your skin healthy too, and we all know how important that is as a woman. It's packed full of nutrients like zinc, niacin, and copper. 

Image by Melissa di Rocco (Unsplash)

You don't even have to eat oats to benefit from its skincare properties. For centuries, people have used it as a topical treatment for itchy, rough, and dry skin.


It's pretty common to see people avoid eggs, especially the yolks, because of the cholesterol levels it adds to your body, but you should eat the whole egg —yolk too. The American Heart Association (AHA) research and the 2020 Dietary Guidelines show that including eggs in your diet is a healthy eating pattern.

Image by Jakub Kapusnak (Unsplash)

An AHA advisory, in 2019, recommended one whole egg a day for adults, and up to two gets for older healthy people, for a healthy heart.

Eggs are a natural choice for nutrients, and they especially pair well with produce and whole grains. They're also quite affordable and pretty quick to prepare, so if you're on a time crunch, cooking them won't take up your precious time. 


These tasty tidbits are very high in antioxidants than most foods. They deliver powerful benefits to your heart. 

A study conducted in Harvard, where more than 93,000 women ate three servings of blueberries and strawberries, showed that it could cut the risks of a heart attack by more than 30%.

Image by Jeremy Ricketts (Unsplash)

Antioxidants also help slow down and prevent sun damage to the skin. Eating blueberries, therefore, is a great way to improve your skin's appearance and make it look younger. 

The fibre from blueberries also makes you feel full and can potentially help you lose weight.


According to a 2013 study that the Hass Avocado Board funded, people who eat avocados are healthier than those who don't. With a sample size of more than 17,000 people, researchers were able to find that people who eat avocados had less body fat and weighed less. 

They also had a much lower risk of metabolic syndrome— a compilation of symptoms that can lead to heart diseases and diabetes than non-avocado eaters.

Image by Dirk Ribbler (Unsplash)

Additionally, they also tend to consume vegetables and fruits overall. Eating avocados will also give you great skin. 

This is because avocados are packed full of vitamins E, C, and K, all of which are important for your skin's health. The healthy fat from avocados also helps prevent wrinkles and fine lines.


Apples and pears are the same, but the former gets more props to boost your heart health and keep the doctor away, but pears deserve some too. Pears will give you an amazing 5g of fibre per serving. This makes them perfect for your heart health.

Image by Tijana Drndarski (Unsplash)

They also have the power to lower your blood pressure and cholesterol levels, and because of their high fibre content, they aid in reducing the risk of heart disease.


The above foods are essential to your diet as a woman and highly beneficial. 

Try as much as possible to incorporate one or two in your daily diet to avoid nutrient deficiencies which can introduce serious effects in your body like abnormal weight gain, depression, and much more.

(Carol Williams is a content analyst who writes about health and wellness)

(Edited by Aparmita Das)

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