Not sure what to eat? There are so many plant-based foods and you may be nervous about missing out on certain nutrients? Well here is the good news for you: it’s completely possible to take care of yourself on a plant-based diet. You’ll actually feel much calmer, happier, and more satiated eating fiber-rich, wholesome plant-based foods than acidic animal foods that can harm your hormones and possibly cause calcium loss.
These 10 plant-based foods are proven to nourish a woman’s body from the inside out. Also, these plant-based foods will keep you satiated all throughout the day.
Sweet potatoes provide a satiating fill of carbohydrates that are released slowly into the bloodstream. They also keep your skin looking lovely due to their high beta-carotene content. Their fiber is also easy to digest and makes a nice replacement to those who have a hard time tolerating grains and legumes. They’re also a rich source of magnesium, vitamin B6, and tryptophan which optimize your mood and prevent anxiety and depression.
Bananas are such an awesome superfood! They’re incredibly rich in vitamin B6 to relieve nervous tension. They help keep you fuller longer than other fruits like grapes and melons, and their sugars are released slowly into the bloodstream. This will provide you energy all throughout the day. They’re also a great source of magnesium, which helps relieve cramps, headaches, and prevents a moody demeanor. Plus, who doesn’t love bananas whipped into some oatmeal or a smoothie?
Blue fruit (Berries)
Berries are a powerful food for women due to their effects on estrogen in the body. Berries help eliminate harmful toxic, environmental “mock” estrogens that can mess with our endocrine system. They also contain fiber and antioxidants, along with vitamins and minerals to optimize our heart, skin, and digestive health. Best of all, berries give your recipes a sweet flavor without the need for refined sugar. Try out blueberries, raspberries, strawberries, blackberries, cranberries, and other blue fruits as a great way to get your fill.
Leafy greens are full of magnesium, zinc, calcium, iron, fiber, protein, vitamins A, C, and E. They contain chlorophyll that keeps your blood and digestive system cleansed on a day to day basis. During certain times of the month, you can become low on iron and magnesium. Leafy greens such as kale, spinach, romaine, collards, and cabbage can keep your body lean and keep your blood sugar stable. Magnesium rich foods like greens help to relieve headaches, stress, low blood sugar. They keep your hair and skin glowing as a bonus!
Much like sweet potatoes, winter squash such as acorn, kabocha, butternut, and pumpkin are powerhouse foods to include in your diet. If you are craving for sugary or carb-rich foods, winter squash is a great way to satisfy your need in a more nutritious way than refined sugar. I like to stick a whole squash in the oven on a baking pan without oil. Bake at 400 degrees for 50 minutes to one hour and when it’s done, let it cool down for about 20 minutes before cutting it on a cool glass plate away from the stove (just use oven mitts to transfer the squash from the pan to the plate.)
Then just slice open the squash, remove the seeds and eat the halves as an alternative to baked potatoes. You can also just scoop out the flesh to make pureed squash like you would use potatoes for mashed potatoes. I love topping my squash with some black pepper and cinnamon for a delicious, satisfying sweet meal that’s full of vitamin A, fiber, water, and potassium to beat bloat and lower your blood pressure. Plus, winter squash is one of the best foods to fight gut inflammation and heal chronic gut problems since it’s high in vitamin A and C, along with water and easy-to-digest fiber. It’s also a perfect replacement to grains in your diet if they cause digestive issues for you.
Oats are full of B vitamins, potassium, magnesium, and protein. They’re also a plentiful source of fiber and complex carbohydrates that empty slowly into the bloodstream to prevent blood sugar spikes. Oats are also low-glycemic and anti-inflammatory and they can even help you sleep better and lose weight. Enjoy them with some raisins or mulberries in your next breakfast cereal and try baking with them in place of flour to make your cookies and muffins much healthier for you.
A half cup of dried figs contains more calcium than an eight-ounce glass of milk! Dried and fresh figs are both wonderful sources of antioxidants and are both alkaline (whereas most dried fruits are acidic). Dried figs have a delicious, caramelized flavor that makes them much more flavorful than dates. This is why most people turn to for raw recipes. Black Mission figs (the dark purple varieties) are especially rich in antioxidants, and all figs contain more fiber than dates or raisins.
Asparagus is a rich source of folate, which is essential to women’s health. Folate is a B vitamin that is plentifully found throughout many vegan foods and one that’s important for healthy bones, growth, and brain health. Asparagus is also a wonderful source of potassium to keep your blood pressure low. It’s rich in probiotics that feed your good gut bacteria, and it’s an incredibly rich source of fiber. Asparagus is also much easier to digest than more popular (yet healthy) veggies like broccoli and cauliflower, and it’s a wonderful source of vitamin B6 for optimal nerve health and energy.
Yes, women need chocolate (or at least I’m convinced that we do!) Cacao isn’t just chocolate, though. Cacao is its own superfood in so many ways. It’s a powerful source of iron, protein, fiber, zinc, calcium, B vitamins, magnesium, and even vitamin C. It helps prevent erratic nerves, can lower rates of depression in women and men, can help conquer monthly mood swings. Cacao can aid in mental focus (even more than coffee) and is especially awesome for providing energy without a bit of a crash like harsher stimulants do. Cacao powder, nibs, paste, and even raw dark chocolate are the healthiest option.
Wild or Brown Rice
Wild rice is actually a grass, not a grain, so it’s incredibly easy to digest and is completely gluten and grain-free. It is also a powerful source of antioxidants and rich in potassium, B vitamins, fiber, protein, and slow digesting carbohydrates. It has an especially nutty flavor, looks similar to other kinds of rice and cooks just like any other type of rice you’d buy.
All rice (especially wild, brown, and black rice) are great for women due to their high magnesium and potassium content, which helps to combat bloating, fatigue, high blood pressure, and stress. They’re also very easy to digest and can help give women adequate nutrition if they don’t tolerate other grains or many beans or legumes. Try out a variety of organic kinds of rice but leave regular white rice on the shelf since it’s devoid of fiber and nutrients.
Other plant-based foods which are good for woman health are: