Five foods every woman must eat

On Women's Day we bring to you five nutritional eats that every woman should include in her diet. Happy eating!

Leafy vegetables
It is not possible to meet your nutritional needs without having leafy vegetables in your diet. Spinach, legumes, asparagus, lettuce, fenugreek leaves, broccoli are available in abundance and are huge sources of fibre, Vitamin C and K, folic acid. It is also a vision protector and provides four essential minerals, i.e. calcium, magnesium, iron and potassium. Try to have it daily in your diet and darker the better.

Whole grains
Whole grains have up to 96 per cent more fibre and essential nutrients and vitamins than refined grains. Advises diet expert Honey Shah, "I advise my clients to have whole wheat bread, whole wheat pasta, and brown rice as they are high in essential nutrients and do not contribute to weight gain. You can start your day with whole wheat cereal or a whole wheat bread toast."

Nuts
Make nuts an essential ingredient in your diet. Sprinkle it on salads or breakfast cereals or stir them into yoghurt because they are an excellent source of protein, magnesium and B & E vitamins. They are useful in fighting heart disease and cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. You can also eat them as an evening snack. But make sure you don't overdo them. About a quarter cup or about 15-20 almonds, cashews, walnuts are good enough a week.

Yoghurt
Low fat or plain yoghurt is a great source of vitamins, protein and calcium. It also has healthy bacteria which can fight diseases. "Three to four cups a week is good enough for your diet. But make sure you don't add sugar to it. Instead choose plain yoghurt and add fruits or berries to it," suggests dietician Pinky.

Berries
Ever wondered why most of the diet fibre products have berries in them? Reason being berries are high in fill-you-up fibre and also helps curb weight. Berries have more protective plant antioxidants than almost any other food. These antioxidants not only lower your disease risks, but also help prevent memory loss. You can have a bowl full of them thrice a week. It could be fresh or frozen, benefits stay!