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The Best Foods for Women's Health

Written by Stephanie Masterman

Published March 9, 2022

The Best Superfoods to support optimal women's health & hormonal balance. Get to know your body and help it thrive with nature's most nurturing superfoods.

6 minute read

What Makes Women's Health Unique?

On average, women have 10% more body fat, a lower basal metabolic rate, a lower calorie requirement and less muscle mass compared with men. Men and women also have a completely different hormonal balance.

Women have many unique physiological differences to men and most of these are due to the biological ability to reproduce. This has an impact on women's health that changes at almost every stage of the life cycle.

Getting to know your own body and how it adapts throughout these different stages is a great way to optimise your overall health and wellbeing, as well as preventing hormonal imbalances.

Eating Right for the Time of Your Life!

Women's bodies go through a lot in one lifetime. They're constantly adapting to different ages and stages in the lifecycle. This causes a shift in hormonal balance which effects our physiology and also our nutritional requirements. Let's take a look.

Early Adulthood

From the age of around 14 to 51, women have increased requirements for iron due to blood loss caused by menstruation.

When blood is lost, we also lose the iron stored in those blood cells and this increases the risk of Iron Deficiency Anaemia.

So, it's important to get enough iron from our diets to prevent this. A healthy diet and adequate overall nutrient status is really important at this stage - for promoting healthy hormones and managing symptoms such as PMS.

Pregnancy & Breastfeeding

When pregnant or breastfeeding women have increased requirements for Folate, Iodine, Calcium, Iron, Zinc and Vitamin C.

Sadly, the notion of eating for 2 is just a myth! It is these micronutrients we need more of rather than things like fat, protein and carbs. However, there is an additional calorie intake of around 300 calories per day - to help fuel the growing baby.

Menopause & Later Life

Between the ages of 45 and 55 (on average, but earlier for some) oestrogen production declines and we stop releasing eggs from the ovaries. This is a natural part of life which means we can no longer conceive.

Oestrogen is essential for healthy bones so it is vital to get enough Vitamin D and Calcium to mitigate the impact of lower oestrogen levels as we age. Older and post-menopausal women also have increased zinc & calcium requirements.

One of the easiest ways to help manage these ever-changing nutritional requirements is to enjoy nutrient-dense foods every day, regardless of your age!

Why Hormonal Balance is So Important

What are hormones exactly?

Hormones are chemical messengers which are secreted by the endocrine system directly into the bloodstream. Blood carries them around the body and to different organs, where they carry out their specific functions. Think of them as little messengers which help the different organs to know what the body needs.

The Importance of Hormones for Women

Hormones are essential to regulate a whole spectrum of physiological processes. We all need them to breath, eat, drink, grow and use energy.

Both men and women experience hormonal shifts throughout the day - insulin is released when we eat, adrenaline when we need to be more alert and melatonin in the evening to help us unwind and promote sleep.

For women, hormones which are essential for the reproductive system are constantly ebbing and flowing. This is an innate mechanism which is needed to make pregnancy possible. It's also something we should consider when making diet and lifestyle choices.

Symptoms of Hormonal Imbalance

Our hormones are sensitive to change, and can fall out of balance due to factors such as poor diet, lack of exercise, stress and poor sleep. Symptoms of hormone imbalance include mood swings, heavy or painful periods, fatigue, bloating, PMS symptoms, hair loss, brain fog, weight gain and more.

The good news is that there are proactive lifestyle choices we can make to promote hormonal balance - one of the most important being our diet and what we choose to eat.

6 Superfoods & Nutrients to Naturally Promote Hormonal Balance

It is clear to see the interconnection between hormones, nutritional requirements and women's health. What we eat and our lifestyle can help us to promote an optimal hormonal balance as well as overall wellness. Here are some of the best hormone balancing superfoods and nutrients for women's health.

1. Berries 🍓

Berries are a rich source of Iron and Folate, so they're a really good choice for women who are planning a family, pregnant or breastfeeding.

They're also packed with Vitamin C, which is essential for the regulation of progesterone - a hormone which plays a role in menstruation, pregnancy and the menopause.

Our Berry Beauty blend harnesses the goodness of 8 superfoods and is a great source of Zinc, Copper and Vitamin C - providing your daily dose of Vitamin C in just one teaspoon.

It's also our chosen blend for healthy hair, skin and nails - helping to minimise the visible signs of ageing. This is important for women as we have around 25% less collagen than men and so are more susceptible to wrinkles and fine lines.

Here are some of our favourite Berry Beauty recipes.

🌱 Berry Beauty lime & mint tonic recipe

🌱 Berry Beauty flapjack energy balls recipe

🌱 Berry Beauty immune boosting shake

2. Antioxidants 🍫

Foods rich in antioxidants have been shown to help with hormonal balance.

Studies have found that plant polyphenols can help to regulate secretion of the stress hormone cortisol, thanks to their high antioxidant activity.

Interestingly, the sex hormone oestrogen is actually known to have antioxidant properties itself. It has been shown to up-regulate antioxidant enzymes, improving their effectiveness and maximising their healthful benefits in the body.

The best sources of antioxidants are fruit and vegetables, but you can also find them in tea, red wine and even dark chocolate!

3. Healthy fats 🥑

Every cell in your body needs fat for their membranes to work properly, allowing hormones to enter cells and work their magic. So, without adequate levels of healthy fats in the diet, your hormones are likely to suffer.

One organ which also needs fat to function is the brain. Your brain is actually made up of 60% fat and produces hormones (neurotransmitters) as well as signalling your hormone pathways. Replenishing your brains fat stores with dietary sources of healthy fats is a great way to support hormonal balance whilst boosting brain health too.

Fat also helps the body to absorb fat-soluble vitamins (A, D, E & K) – helping your hormones to work properly. Omega 3 fatty acids are especially important for hormone health, partly due to their anti-inflammatory properties but also because they are building blocks for hormone production.

Examples of plant-based healthy fats include flax seeds, chia seeds, walnuts, avocados, olive oil and coconut oil. Our Berry Beauty blend contains whole chia seeds, helping to boost your intake of healthy fats as well as many other essential nutrients.

4. Plant-Based Protein 🥜

Women typically have a lower lean muscle mass compared with men and this also declines as we age. Getting enough protein is one way we can maintain lean muscle mass and strength, as well as mitigate the impact of ageing on the body.

Protein, Vitamin D and Calcium are also essential to prevent Osteoporosis in women in later life. They each help to increase bone density and reduce the risk of fractures, which postmenopausal women are at a higher risk of due to a lack of the hormone oestrogen. Adequate protein intake also helps to balance blood sugar levels, which in turn promotes hormone homeostasis.

Examples of plant-based protein rich foods include nuts, seeds, beans, legumes, tofu and hemp.

5. Adaptogens 🍵

Adaptogens are naturally occurring compounds which are known for their amazing health benefits. As the name suggests, they help the body to adapt and bounce back to its baseline physiological functioning.

Adaptogens have been shown to be particularly beneficial for helping to regulate the secretion of stress hormones and also insulin, which controls blood sugar levels.

Some of the best sources of powerful, health-enhancing adaptogens include medicinal mushrooms, ashwagandha, maca root, matcha and acai. Check out the article below to learn more about nature's best adaptogens.

👉 What are adaptogens and how do they work?

6. Leafy Greens 🌿

Last but not least, getting a daily serving of greens is essential for women's health and wellbeing. Leafy green veg is a nutritional powerhouse and packed with nutrients which are needed throughout all stages of the female life cycle.

Green veg provides a rich source of Calcium, Iron, Magnesium and Vitamin A. These are great for boosting immunity and help the endocrine system to function optimally, promoting overall hormonal balance.

Cruciferous vegetables are especially brilliant for hormone balance due to their ability to support fluctuating oestrogen levels throughout the life cycle. Examples of cruciferous veg include broccoli, cauliflower, kale and Brussels sprouts.

Our Clean Greens blend provides the goodness of greens and 8 superfoods in just one teaspoon. It's a great source of Vitamin B6, Vitamin C and Iron - perfect for immune and digestive health. Just add to water, juice, smoothies or healthy recipes to support overall health and wellness.

Here are some of our favourite Clean Greens recipes.

🌱 Clean Greens avocado spread recipe

🌱 Clean Greens anti-inflammatory juice recipe

🌱 Clean Greens homemade hummus recipe

Rheal Organic Superfood Blends 🌱

Whatever age or stage of life you're at, optimising your diet and lifestyle is a great way to avoid hormonal imbalance and promote overall wellness. Enjoying superfoods which are rich in nutrients daily can help you to do just that. Here are our chosen superfood blends to support optimal women's health.

🌱 Clean Greens: Your daily source of super greens

🍓 Berry Beauty: Nature's best beauty foods and our chosen antioxidant blend

🍵 Magic Matcha: Japanese green tea with medicinal mushrooms & natural adaptogens

☕️ Shroom Coffee: Arabica coffee with Lion's Mane mushroom extract

🍫 Coco Dream: Healthy hot cocoa with stress-banishing Reishi mushroom

Time to take control of your hormones and embrace your inner goddess with nature's best superfoods for women's health!

The Best superfoods for women's health and hormonal balance