5 healthy foods every woman needs to stay strong

In today's fast-paced world, women's bodies and minds deserve the right clean, green, wholesome nourishment that fuels, balances, and elevates their being. The right foods are not just fuel, they are your allies, keeping you strong, radiant, and ahead in every sphere of life.

According to, Dr Mickey Mehta, Global Holistic Health Guru, here are 5 nourishing foods every woman must add to her daily diet:

1) Flaxseeds

For women going through menopause, Consultant Nutritionist Rupali Datta suggests consuming flaxseeds. Flaxseeds are rich in lignans, a type of plant compound with estrogen-like properties. Including flaxseeds in your diet may help manage hormonal fluctuations and alleviate symptoms like hot flashes. Sprinkle ground flaxseeds on yoghurt or add them to smoothies for an easy boost.

2. Green leafy vegetables

Make green leafy vegetables a constant part of your daily diet. This includes foods like spinach, drumstick, curry leaves, kale, chard, bok choy, collard greens, cabbage, and mustard greens. As per nutritionist Datta, leafy greens are a rich source of iron, folic acid (vitamin B9) and calcium. To stay fit and healthy, women need all three of these nutrients:

Iron is a critical nutrient, especially during pregnancy and menopause. 

Vitamin B9 is essential for growth and red blood cell production. 

Calcium ensures healthy bone and teeth development.

3. Yoghurt

Yoghurt is an essential food item that can make a nutritious breakfast when combined with some fruits and dried fruits. Yoghurt contains probiotics for gut health and calcium for bones. According to the book 'Healing Foods' by DK Publishing, pairing yoghurt with dried fruits, such as prunes and apricots helps balance blood sugar levels and prevents constipation. Apricots are also beneficial for eyesight, while prunes are a rich source of antioxidants.

4. Chicken

Chicken is a great food option for nourishment and rejuvenation. According to the book 'Healing Foods', chicken has immunity-boosting properties and high vitamin B levels to help the body produce energy. You can cook the chicken with some garlic (which contains heart-protective compounds), ginger (which promotes anti-ageing) and lime (an excellent source of vitamin C).

5. Whole grains and millets

Here are some must-include grains as recommended by Dr Mehta: 

Ragi (Finger Millet) is rich in calcium, perfect for strong bones and hormonal balance. 

Bajra (Pearl Millet) is a powerhouse of iron, keeping energy levels high.

Jowar (Sorghum) is a gluten-free grain packed with fibre for digestion and heart health.