Food & Nutrition

Super Foods All Women Need for a Healthy Diet

Written by Nancy

The term ‘superfoods’ was coined by the food industry as a marketing strategy. It’s important to understand that no single food holds the power to prevent diseases and is the key to good health. However, nutritionally speaking some foods are naturally packed with more nutrients that have remarkable health benefits for the human body and are therefore labelled as superfoods.

Adding these superfoods in your daily diet has shown improved health by meeting the vitamin and mineral requirements of your body. Traditionally, the physical and social expectations from women are higher as compared to men; they require the best nutrient-dense and disease-fighting foods to stay healthy, strong, and energetic.

Here are some of the top superfoods that all women should include in their diet:


Almonds provide a healthy amount of plant-based protein and fiber. They’re also jam-packed with healthy unsaturated fats that are important for both, heart and mental health. It also plays a vital role in weight loss and management.


The significant presence of calcium in this nut provides a valuable alternative for women who are lactose intolerant and cannot consume regular milk.

Because of the high amount of calories in almonds, it’s important to control the portions consumed. A quarter cup of almonds is enough for a one-time serving for a single person.

Greek yogurt:

Greek yogurt is power-packed with protein, probiotics and calcium and is an undoubted superfood for women. Women are more likely to develop osteoporosis due to their tendency of developing smaller and thinner bones than men. They also lose significant calcium during pregnancy. Greek yogurt provides the necessary calcium and probiotics that encourage healthy weight loss by aiding in digestion.

Greek yogurt has also shown a significant boost in the health of the immune system, which is the body’s natural defence against viruses and bacteria. Due to its versatility, Greek yogurt can be consumed in many ways, such as being incorporated in smoothies, swapped for sour cream, mixed into salads, or drizzled over some fresh fruit.



Most berries are naturally rich in antioxidants, which have proven to result in a significant decrease in pre-mature aging and wrinkles. They are also a natural source of high levels of immune-boosting Vitamin C and fibre. They have been linked with keeping the brain sharp, improving eye-sight, lowering the risk of cancer and improved cardiovascular health.


The top antioxidant-rich berries are blueberries, strawberries, and cranberries. They can be blended into smoothies or sprinkled over your morning cereal or oatmeal breakfast.

Dark chocolate:

As if we needed another reason to encourage our chocolate indulgence! It’s true that dark chocolate is an extremely rich source of antioxidants. It provides valuable protection to your cells, blood vessels, and nerves. It’s also a source of natural minerals such as magnesium, zinc, phosphorus, and manganese.

Small amounts of dark chocolates consumed daily can help you control your blood pressure and stave off your unhealthy sweet cravings. Just remember to go for the 70 percent or more cocoa and limited sugar varieties.

And the list continues!

The list for superfoods is not exhaustive, with literally hundreds of ingredients to choose from. Among the many amazing fruits, vegetable, proteins, nuts, and grains that are worthy of the esteemed superfood title are salmon, whole grains, flaxseed, legumes, avocados, lentils, dark collard greens, and many more.

Use them in tasty ways in your daily diet for a stronger, leaner and more energetic body that will make you feel good about yourself!


This blog was written by the experts at Eat Your Cake. The Canadian company provides customized weight loss meal delivery service for residents of Vancouver. Sign up for a consultation with their in-house nutrition experts to get a personalized meal plan filled with ‘naughty tasting’ and nutritionally packed ready-to-eat meals delivered to your doorsteps!

About the author



I’m Nancy and no, I didn’t always look like I do in that picture on the right. My foray into health and fitness began as a brace-faced, 16 year-old who was too afraid to wear a two-piece at the beach because I felt my body paled in comparison to my much more toned friends.

Leave a Comment