Top 10 Foods and Drinks to Boost Women's Health

Lemon water is essential for digestion, especially as we age and stomach acid decreases. A study found that over 30% of women are diagnosed with reduced or no stomach acid, a condition with little to no acid in the stomach.

Lemons are great for weight loss as they are flavorful yet low in calories - the juice of a whole lemon has only 12 calories, but contributes one-third of the recommended daily intake of vitamin C.

Lemon water also aids in weight loss by curbing cravings and supporting liver detoxification. The flavonoids in lemon acid have detoxifying properties, helping to combat cancer and reduce inflammation.

How to make:

• Mix sugar water in a 1:1 ratio, 100g sugar with 100ml water
• Slice 3 lemons separately, squeeze the remaining lemon for juice
• Mix lemon juice with 500ml filtered water. Add 1 teaspoon of clean salt, sugar water (adjust to taste), and stir well.

Maca is a vegetable belonging to the cabbage family and is therefore related to broccoli, cauliflower, kale, and cabbage. It has a long culinary history and is a medicinal plant in Peru. The edible part of the plant is the root, which grows underground. It comes in various colors, from white to black, and can be ground into powder.

Maca has been proven to alleviate menopausal symptoms such as hot flashes, mood swings, and sleep issues. Typically, it is used to enhance fertility, improve mood, and balance hormones in women's bodies. Maca root is easy to incorporate into your diet. It can be taken as a supplement or added to smoothies, oatmeal, baked goods, energy bars,...

How to use:

• Tea infusion: With dried Maca root, you can slice it thinly or grind it into powder, then simmer with boiling water for a refreshing drink.
• Stew with meat: 15-20g of Maca root stewed with chicken or pork ribs in 40 – 60 minutes will result in a delicious stew for the whole family.

Herbal jasmine tea, also known as women's herb, is a renowned beverage beneficial for women's health as it contains numerous vitamins and essential minerals. It includes iron, calcium, potassium, vitamins B, A, C, and E.

Pregnant women often use it to reduce and shorten the labor process, but it has also been proven to alleviate symptoms of premenstrual syndrome (PMS), heavy bleeding, and painful cramps. This is because jasmine tea leaves contain many vitamins and minerals that help balance hormones and strengthen the uterus.

How to make:

• Prepare a teapot, boiling water, and tools for brewing jasmine tea. Take about 2g of tea leaves into the teapot.
• Next, pour boiling water into the teapot and wait for 5-10 minutes for the tea to steep and take effect. You can rinse the tea to remove impurities or leave it unrinsed; rinsing may reduce nutritional value but helps remove dust and preservatives (if any) in the tea.
• Take about 2 grams (about 1 teaspoon) of jasmine tea leaves into the teapot. Pour boiling water and wait for about 5-10 minutes for the tea to steep.

Turmeric root is a versatile herbal remedy for common ailments and a popular dietary supplement. It contains potent antioxidants and anti-inflammatory properties. However, it is also renowned for its antifungal, antibacterial, and antiviral activities. Therefore, turmeric can be an effective treatment against candida infections.

How to make:

• Step 1: Wash fresh turmeric thoroughly, peel off the outer skin
• Step 2: Slice fresh turmeric into small pieces, then put them in a blender with a little water. Start the blender, grind until the turmeric becomes smooth, then stop.
• Step 3: Use a cloth filter to strain the liquid essence from the blended turmeric mixture.

Broccoli is a superfood that addresses various health concerns. A small bowl of broccoli provides 100% of the essential vitamins needed for collagen production. Collagen imparts elasticity to the skin. It is also rich in vitamin A, aiding in cell regeneration.

Broccoli is high in fiber. Besides aiding digestion, fiber plays a crucial role in reducing the risk of heart disease and diabetes. You should know, every two cups of broccoli contain up to 124mg of calcium - a vital mineral for enhancing bone health.

Oats are a plant-based food providing complete protein along with fiber to keep us full for a longer time. They are also considered a whole grain and a superfood. The health food world is captivated by incorporating it into salads and using it as a rice substitute.

The high protein content in oats helps protect and nourish hair follicles, while the moisturizing properties nurture and hydrate the scalp, ensuring proper regulation. They form an invisible barrier on the hair to shield it from environmental conditions like pollution and dust.

How to make:

• Soak and rinse the oats thoroughly before putting them in a pot, add water in the right ratio, then cover and boil over high heat until it boils
• Once the oats are boiling, simmer on low heat for 15 – 20 minutes until the oats are cooked. Then let it cool for 5 minutes before eating.

Cashews are a rich source of minerals, especially magnesium, potassium, phosphorus, zinc, and selenium. They contain essential iron, manganese, and copper for the electrical activity of the heart, muscles, and crucial for body movement.

Cashews contain about 12 grams of fat, including 2 grams of saturated fat, but nutritionists consider them relatively as 'good fat.' Compared to other nuts like walnuts, peanuts, and almonds, cashews have significantly lower fat content.

How to make:

• Prepare a large pan, heat it over medium heat for about 5 – 10 minutes until the pan is hot
• Then add rock salt first, continuously stir until the salt dries, then add the cashews and stir together
• Stir the mixture until the cashews are golden, crispy, and the salt dries (turns brownish-pink), then turn off the heat.

Soy milk is a highly nutritious beverage. Natural soy contains fatty acids, protein, fiber, vitamins, and minerals that provide energy and enhance the body's activity. One of the most important properties of soy milk is its ability to improve blood lipid metabolism. Unlike cow's milk, which contains saturated fat and cholesterol, soy milk is cholesterol-free. The monounsaturated and polyunsaturated fatty acids in soybeans can inhibit the transport of cholesterol into the blood.

How to make:

• First, soak the soybeans in warm water, ensuring they swell completely. You should soak them for 6 – 8 hours in summer and 10 – 12 hours in winter.
• After soaking, the soybeans will swell significantly. At this point, use your hands to rub and clean the outer skin.
• Rinse again to remove any remaining foam and discard any impurities.
• Put the soybeans and 350ml of water into a blender. Blend the soybeans for 2 minutes, taking a break every 30 seconds to prevent the machine from overheating, blend until the mixture is smooth and creamy.
• At this stage, if you want the milk to be more aromatic and flavorful, you can add white sesame seeds or peanuts to blend together.

Foods rich in Omega-3 contain eicosapentaenoic acid, docosahexaenoic acid, and EPA. These acids provide various health benefits for women, such as the development of the unborn baby and also reduce the risk of heart disease. There are also other dishes with added Omega-3 fatty acids that you can try, such as milk, yogurt, and soy-based beverages. Try using it as your main source of protein a few times a week.

There are several types of foods rich in Omega-3 fatty acids, and the most common ones are seafood such as:

• Salmon
• Tuna
• Trout
• Sardines.

Saffron is beneficial for health and its beauty effects are widely applied. Drinking saffron with warm water helps improve sleep quality, especially for the elderly and those with insomnia. It also aids in reducing menstrual pain, menstrual disorders, relieving stress and fatigue, enhancing blood circulation, and preventing cancer.

How to make:

• Add 10-15 strands of saffron to 300-500 ml of warm water at 70-80 degrees Celsius or add to normal water; the color dissolves more slowly but the taste will be milder.
• If you prefer it cold, you can add ice or refrigerate it in the fridge.
• If you want to use it instead of filtered water, add 30-50 saffron strands to 1.5-2 liters of warm water and drink gradually throughout the day.