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We women are constantly struggling to find the right way to add the minerals and vitamins through our daily diet. For we know that the minerals and vitamins got from natural sources is easier for the body to absorb than supplements. Often times we are confused as to what food gives us the right minerals needed to keep our body healthy and fit. Here is a list of food that every woman needs to consume to remain slim without compromising on health.

Full of Beans

We know that eating fibres is a must for a good digestion. If you are looking for sources to add fibre to your daily diet, go for beans. Beans in every form and colour gives you more than 5 grams of fibre per helping. They are low fat, inexpensive, nutritious and can be cooked in various ways. Add a type of beans everyday in your menu.

Scrunchy Cabbage

We women need folic acid in double doses to fight various health problems and keep looking young longer. It is known that deficiency of folic acid during pregnancy can harm the child and mother. To add that naturally to your diet, go for cabbage. It has folate, a water-soluble vitamin B, a form of folic acid. According to health experts consuming 400 micrograms of folic acid daily is a must for women. You can add that to your diet by going for cabbage based salads, or sandwiches.

Munch on Carrot

We women are looking for ways to improve our skin and hair. Well the magic mineral for is beta carotene, an antioxidant and essential mineral that improves eyesight. Since the body converts beta-carotene into vitamin A, this nutrient helps repair your skin. So stock up on veggies like carrots, pumpkin, sweet potatoes and squash to add a dose of carotene to your food daily. If you can`t figure out what to cook with theses, then simply munch on a fresh red carrot. Make carrot cake or a pumpkin pie, sweet potato or carrot halwa to add beta carotene to your menu in a fun delicious way.

Pump in Iron

To have a well-balanced diet, it is necessary to meet your body`s iron requirements. Instead of just taking iron capsules, you should try to get this as much as possible from the food you eat. In fact it is easier for the body to absorb iron got from natural sources than from supplements. Make sure to add at least on of these namely beetroot, spinach, mutton, poultry or lentils in your diet daily.

Plenty of Soy

Eating phytoestrogen-rich soybeans help women significantly lower their bad cholesterol (LDL) and raise the good (HDL) cholesterol. One great source of soy protein is tofu. But if you are unable to get your hands on tofu, then pick up soy nuggets. They are tasty and interesting additives to any vegetable or mutton dish that you prepare.

Chalk up on Calcium

Osteoporosis is a bane to us women. Experts say that a daily dose of at least 800mg is a must to keep your bones healthy. So how do you do that? Just consume plenty of yoghurt, milk, paneer and cheese every day to stay strong longer. In case you are not a fan of dairy products then chomp on broccoli or an egg to get your dose of calcium. Broccoli is a fabulous source of calcium and contains other important nutrients like potassium and B vitamins.

Sole Curry

Experts have been talking about the benefits of Omega-3 fatty acids and how important it is for a healthy body. Most types of fish and fish oil provide the body with this type of polyunsaturated fatty acids. Well to get that just go to fish market and stock up on fish like salmon, mackarel, sole and sardines, tuna or any other cold-water fish. If you are a vegetarian then add some flaxseed or linseed, and kiwi fruit to you diet to get the same.