Maintaining a balanced diet is very important for women to be healthy, energetic, and maintain hormonal balance.
Traditional foods, if selected judiciously, can help them maintain menstrual health, reduce stress, improve digestion, and enhance their vitality.
Here, we will discuss the best foods for women’s health, how they aid hormone balance, and practical ways to incorporate them into daily meals.
1. Desi Ghee & Healthy Fats (Avocados, Nuts, Seeds, Olive Oil)
Benefits:
Help maintain hormone production such as estrogen and progesterone.
Help in maintaining skin health and brain functions.
Provide long-lasting energy and decrease sugar cravings.
How to Incorporate:
Desi ghee in moderation in cooking.
Snack on almonds, walnuts, or flaxseeds.
Use extra virgin olive oil in salad dressings.
2. Lentils & Beans (Daal, Chickpeas, Kidney Beans)
Benefits:
Rich in plant-based protein and fiber.
Helps digest food; maintains blood sugar levels.
Important for repair of muscles and hormone balance
How to Incorporate:
Make daal in traditional form using turmeric and cumin
Add chickpeas to the salads or prepare chana chaat
Kidney beans in curry or stew.
3. Fermented Foods (Yogurt, Lassi, Pickles)
Benefits:
Helps gut health, which is essential for hormone regulation.
Helps to enhance digestion and immunity.
Reduces bloating and improves skin.
How to Incorporate:
Yogurt or lassi with meals for probiotic benefits
Use homemade pickles in moderation
Add raita to the meal for more digestive benefits
4. Leafy Greens & Vegetables (Spinach, Methi, Bitter Gourd)
Benefits:
Rich in iron, prevents anemia and fatigue.
High in magnesium, reduces stress, and helps improve sleep.
Support detoxification of the liver, which helps maintain hormone balance.
How to Incorporate:
Cook methi (fenugreek) with roti or daal.
Saute spinach with garlic and olive oil.
Make bitter gourd (karela) curry for maintaining blood sugar level.
5. Whole Grains (Chapati, Rice, Barley)
Benefits:
Sustained energy and controlled blood sugar.
Help manage stress by supporting adrenal function.
Essential for optimal thyroid health.
How to Incorporate:
Take whole wheat chapati in place of white flour chapati
Replace white rice with brown rice or barley.
Include oats in breakfast dishes.
6. Spices & Herbs (Turmeric, Ginger, Fenugreek, Cinnamon)
Benefits:
Inflammation and digestive issues decreased.
Improve menstrual health and hormone balance.
Boost metabolism and immunity.
How to Incorporate:
Include turmeric and ginger in milk or tea
Use Methi or Fenugreek in curries and parathas.
Sprinkle cinnamon over oatmeal or yogurt
7. Protein-Rich Foods (Eggs, Chicken, Fish)
Benefits:
Essential for muscle repair and energy production.
Helps in hormone balance by keeping the sugar in blood steady, thus avoiding excessive sugar cravings.
Keeps you fuller for longer.
How to Incorporate:
Have eggs for breakfast or as a snack.
Add some lean chicken into curries and salads.
For omega-3 benefits, grilled or baked fish.
Final Tips for Women’s Health
Drink water and herbal teas in abundance.
Eat less processed food and refined sugar, which affect hormones.
Eat a balanced plate with protein, healthy fats, and fiber.
Add traditional foods with a mindful mindset to achieve excellent health.
These foods can be included in the daily diet to help women support their hormones, improve their well-being, and maintain high energy levels throughout the day.
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You may also want to see our healthy recipes on Chicken Biryani Recipe – Healthy and Delicious, Gluten Free Grilled Chicken Burger, Wholesome Almond Brownies: A Healthy Twist on a Classic Dessert, Healthy Pakistani Protein-Rich Salad Recipe: A Fusion of Flavor and Nutrition.
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