Many diseases affect men and women differently due to biological differences and lifestyle factors. While both genders have an equal risk of developing chronic health conditions, the prevalence, complications, and risk factors may vary based on internal factors. For instance, men are twice as likely as women to develop type 2 diabetes, but women face a higher risk of complications. Women must take extra care to reduce their risk of developing type 2 diabetes, especially when planning for a baby or during pregnancy. One of the simplest ways to achieve this is by consuming healthy and nutritious food to boost immunity and balance blood sugar levels. To lower the chances of developing diabetes later in life, here are five superfoods that every woman should include in her diet.
Fatty fish
Fatty fish, such as salmon, mackerel, sardines, tuna, and anchovies, are excellent sources of omega-3 fatty acids like DHA and EPA. Consuming sufficient amounts of these fatty acids can enhance insulin sensitivity, regulate lipid levels, and restore hormonal function. Regular consumption of fatty fish can also decrease the risk of heart disease and stroke, promote healthy weight management, and improve lean muscle mass.
Ginger
Ginger, known as the healthiest spice worldwide, is high in antioxidants and has anti-inflammatory properties that reduce fasting blood sugar levels and improve insulin sensitivity. Adding ginger to your diet is beneficial for the heart, thyroid, and digestive system. You can include raw ginger root or ginger powder to enhance the flavor of your food and obtain the health benefits of this powerful spice.
Turmeric
Turmeric, commonly found in Indian households, is a spice that provides numerous health benefits. Its anti-inflammatory and antioxidant properties help treat and reduce the risk of certain diseases, including those related to high blood sugar levels. Curcumin, the main compound in turmeric, regulates pancreatic function and balances insulin levels in the body. Using turmeric powder or fresh root in your food can provide the benefits of this superfood.
Green leafy vegetables
Green leafy vegetables, such as spinach, are rich in nutrients, vitamins, and antioxidants that prevent several chronic diseases. These vegetables are low in calories and contain easily digestible fiber that the body can absorb quickly without causing blood sugar spikes. Green leafy vegetables are also abundant in vitamin C, which can boost your immune health, reduce inflammation, and heal cellular damage.
Walnuts
Walnuts are the most nutritious and healthy tree nuts. Snacking on walnuts between meals can prevent hunger and balance blood sugar levels. The fatty acids in walnuts can also protect your heart by increasing good cholesterol levels and decreasing harmful cholesterol levels. Research suggests that daily walnut consumption can help manage blood sugar levels and reduce the risk of obesity. Eating two whole walnuts a day is sufficient to boost immunity and maintain good health.