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Best Foods for Women’s Health

By Jill Levy

August 6, 2024

When we examine what health topics interest women the most, they often start with heart health — in fact, it’s an even bigger interest than it is for men. Close behind are topics that involve urinary tract health and breast health, followed by maintaining healthy blood sugar levels (already in the normal range), bone health, a healthy menopause journey, a positive, healthy outlook or mindset and more.

Sometimes these interests stem from making sure nutrient intake is sufficient among women, while genetic and environmental factors can also be at play.

Regardless, it makes sense to eat the following foods for women’s health. Here are some of the best foods for overall health and deserve a spot in your weekly diet.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Avocado

According to the National Institutes of Health, many adult women don’t get enough potassium into their diet. Potassium is important because it can help support normal, healthy blood pressure and promote bone health.

Avocado is the No. 1 potassium-rich food. Plus studies indicate that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake. Part of the reason for this is the monounsaturated fat in avocados that helps promote already-healthy blood sugar levels and regulate the appetite.

2. Whole grain oats

Most adults don’t get enough fiber into their diet, plus some adult women can experience occasional constipation. Oats can address both issues, as they’re fiber-rich and can help with healthy elimination.

Even better, the fiber in oats is beta gluten, a soluble fiber that supports healthy cholesterol levels, normal, already-healthy blood sugar and promotes satiety. Oats also work as a prebiotic and can boost gut health. Prebiotics pass through the gastrointestinal tract and remain undigested because the human body isn’t able to break them down.

3. Blueberries

Low in calories, one serving of blueberries provides 3.6 grams of fiber per cup — around 14 percent of your daily fiber needs, helping to promote regularity and healthy digestion.

One of the most nutrient-rich and antioxidant-rich fruits, blueberries support heart and brain health. Among all berries, blueberries contain the highest total antioxidant capacity and more of the specific types of antioxidants, including phenols, flavonoids and anthocyanins. The latter help promote healthy inflammation levels throughout the body and brain.

4. Apples

With many phytonutrients, including polyphenols and carotenoids, present in apple pulp and skin, apples are one of the most recommended foods for women’s health.

A top high-fiber food, including with the polysaccharide pectin, apples help improve digestion and promote satiety. Pectin binds to cholesterol in the gastrointestinal tract and helps to slow glucose absorption. It also promotes healthy inflammation levels.

Overall, apples support healthy cholesterol levels and promote heart health. While more studies need to be conducted, one study in 2020 showed that eating two apples a day helped adults with high cholesterol levels improve their cardiovascular health markers.

5. Pomegranates

Loaded with antioxidants and polyphenols, studies indicate that the pomegranate fruit can help promote healthy inflammation levels, boost brain function and even help promote healthy blood pressure.

Healthy inflammation is associated with keeping the entire body healthy. Many studies indicate pomegranate’s significant healthy inflammation-promoting activity in the gut.

One study looked at the effects of pomegranate juice and how it supports healthy blood pressure as well as overall heart and arterial health, promoting cardiovascular health.

6. Wheat bran

You’ve probably heard about wheat germ, but what about wheat bran? Like wheat germ, it’s packed with fiber and helps support your digestive health. But wheat bran has three times as much fiber and is lower in calories. In fact, one serving contains only 60 calories but 12 grams of fiber.

In addition, wheat bran contains essential nutrients like manganese, magnesium and B vitamins — allowing it to help boost your energy levels and support healthy immune system function.

Magnesium is one of the most important minerals in the body but also one of the most common minerals which many women come up short on.

7. Dark green leafy vegetables

Packed with essential vitamins, minerals and fiber, these leafy green vegetables offer a multitude of benefits that contribute to overall well-being. Dark leafy greens are the most nutrient-rich and include kale, collard greens, mustard greens and turnip greens.

Loaded with essential vitamins like Vitamin A, C and K, they’re vital for healthy vision, healthy immune system support and for healthy blood. They're also a good source of minerals like iron, calcium and magnesium, which support healthy bones, muscles and energy.

For instance, one cup of chopped collard greens contains 255 milligrams calcium (27 percent DV).

Plus, due to their low-calorie, high-fiber content, leafy greens can be a valuable tool for healthy weight management. They can help you feel satisfied without adding excess calories.

8. Cauliflower

Popular in low-carb diets and turned into “cali rice,” cauliflower is so benefit-rich because of its special combination of phytochemicals called carotenoids, tocopherols and ascorbic acid. These help promote healthy inflammation levels and overall heart health.

Rich in fiber yet low in calories, cauliflower can assist with healthy weight management. Some studies have even found that diets higher in fiber might help to promote healthy, normal production of estrogen. Cauliflower also contains indole-3-carbinol, which can help to balance estrogen levels.

9. Kefir

A probiotic drink that contains many bioactive compounds, kefir contains up to 30 different strains of “good guy” bacteria. It can be made using just about any type of milk, such as cow, goat, soy, rice or coconut milk.

Dairy-related kefir is very high in probiotics, and can help support immune system health. It’s also high in calcium and vitamin K, which helps to improve bone health. Vitamin K2 promotes calcium absorption as well as bone health and density.

10. Eggs

Many women don’t consume enough protein in their daily diet. Eggs are one of the top high-protein foods and that are easy to incorporate into one’s morning. Eating more protein helps you manage your appetite (important when hormones are fluctuating normally), promote healthy cholesterol levels and support heart health.

In addition, eggs and egg whites, in particular, are some of the top collagen-supporting foods thanks to their content of the amino acids that make up collagen, including glycine and proline.

Meanwhile, egg yolks include choline, which helps breast health as well as eye health.

11. Chicken breast

Speaking of protein needs, no better protein food than chicken breast. Just a four ounce serving provides nearly half of your daily protein.

Chicken breast also contains plenty of phosphorus, which assists bone health along with promoting healthy, strong teeth. It’s also high in vitamin B6, a water-soluble vitamin that plays a role in more than 100 different reactions in the body. It also helps support brain and immune system health.

12. Nuts

Although they are high in calories, nuts provide many benefits due their fiber, protein and heart-healthy fats. Walnuts, for example, are rich in omega-3s and help support heart health.

Almonds also support heart health and healthy cholesterol levels with their high level of polyphenols, while hazelnuts contain plenty of arginine, an amino acid that supports healthy blood pressure levels. Brazil nuts are very high in selenium, a mineral that helps support cellular health by fighting free radicals.

13. Beans and legumes

If your diet is low or absent in animal proteins or dairy, beans and legumes are a great plant-based protein to add to your diet plus high in several minerals that women need more of: calcium, magnesium and potassium.

In addition, beans and legumes are high in fiber. One half-cup of cooked lentils provides 7 grams of dietary fiber, 9 grams of plant based protein and roughly 45 percent Daily Value of folate, another nutrient that women, especially of child-bearing age, need.

14. Quinoa

Quinoa is a rare plant food that is actually a complete protein source, including all 20 amino acids and the nine essential amino acids that your body doesn’t produce on its own. It also contains a good amount of fiber, manganese, magnesium, phosphorus and folate.

Whole grains like quinoa have been consistently shown to increase feelings of fullness after meals when compared to refined grains, such as white bread or pasta. Instead of pasta or rice, try substituting quinoa.

15. Flaxseed

Flaxseeds are one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA), and are one of the best heart healthy foods by helping to keep the inflammation levels normal and the arteries clear.

They’re also the No. 1 source of the potent antioxidant lignans, which helps support hormone balance and can even promote cellular health. Flaxseeds are also high in fiber and contain high levels of mucilage gum content, a gel-forming fiber that is water-soluble and helps promote regularity.

Add flaxseeds to your cereal, smoothie, yogurt or salad. Consider buying pre-ground and keep it in the fridge.

16. Edamame

Edamame is another great plant-based protein that also contains polyunsaturated fats for heart health and fiber for healthy elimination. It’s also extremely high in folate, an important nutrient for women, as well as soy isoflavones, a compound that has been linked to a number of powerful health benefits.

Soy isoflavones may be especially beneficial when it comes to bone health, with some research showing that they can increase bone mineral density. They may also help relieve the symptoms of menopause, as the soy isoflavones are considered phytoestrogens — which means that they can mimic the effects of estrogen in the body and should be part of a perimenopause diet.

17. Cod

According to the CDC, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism.

Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones.

A great way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, such as baked cod. Just three ounces contains 146 mcg of iodine (97 percent Daily Value). Cod is also high in protein yet relatively low in calories.

18. Salmon

If you’re not consuming fatty fish like salmon regularly, you may be short on omega-3 fatty acids. These provide support for a healthy cardiovascular system as well as healthy cognitive function. They even help slow the rate of digestion, making you feel full longer.

Wild-caught salmon is one of the best sources of omega-3s as well as vitamin B12 and selenium. As women age, their estrogen levels naturally decline which can directly impact heartthe. Fish high in omega-3 fatty acids can help fight inflammation and may help to promote a healthy heart as well as promote cognitive health.

19. Sardines

Like salmon, sardines are high in vitamin B12. B12 plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen. It also supports healthy cognitive function.

B12 is not found in plant foods, so it’s great to get through fish like sardines. These are also high-protein foods.

20. Greek yogurt

With twice the protein of regular yogurt, Greek yogurt is a great way to go for that daily protein intake in addition to bone health minerals like calcium, magnesium and phosphorus.

Yogurt also contains active bacteria cultures called probiotics to help support the gut, including the gut lining and a balanced microbiome.

21. Olive oil

A staple of the Mediterranean diet and a top healthy fat, olive oil is high in healthy monounsaturated fatty acids and biologically active phenolic compounds, both of which are linked to supporting heart health, healthy cholesterol and triglyceride levels, plus already-healthy, normal blood sugar levels.

Be sure to pick only extra virgin varieties of the oil, which means no chemicals are involved when the oil is refined. Extra virgin olive oil isn’t recommended for cooking at high temperatures because of its low smoke point (around 200 degrees Fahrenheit), so instead use it for salad dressings or drizzling over breads or cooked foods.

22. Tomatoes

Tomatoes are the most common source of lycopene, an antioxidant that supports heart, brain and breast health. Lycopene also promotes a healthy response to oxidative stress to help support eye health.

Instead of going with sugar-heavy tomato sauces, use plenty of fresh tomatoes in your salad, pasta or other dishes.