The Top 5 Foods Every Woman Should Be Eating

Food is your fuel, so ensuring your body is getting the best nutrients possible is key. Navigating your way through the refrigerated foods aisle, though, can be tricky, but we’re here to help. Despite Grand’s Cinnamon Rolls and frozen Eggo waffles staring you in the eye, the refrigerated and frozen food sections do actually have some items worthy of making your weekly grocery shopping list. If you’re a woman who’s keen to keep her body working properly and performing at its best, it’s time for you to stock your fridge with these five essential foods.

1. Eggs

eggs on counter with whisk

Eggs should always be in women’s fridges. | iStock.com

Ah, yes. The mighty egg. Right next to milk and butter, a carton of eggs just may be the quintessential refrigerator staple. And even if you’ve been a faithful frittata fan for years, there’s reason to stick with this go-to and incorporate eggs into more meals than breakfast alone. An excellent source of choline, the yolk is chock-full of it, which is great news for your overall health. In relation to breast cancer, research has found the risk was reduced 24% among women with high dietary intakes of choline.

And the powers of choline don’t stop there. Listed as an essential nutrient by the Institute of Medicine, choline also plays an important role in brain and memory development in the fetus, as well as decreasing the risk of the development of neutral tube defects. For women who are pregnant, the recommended adequate intake is 450 milligrams a day, and 550 milligrams a day for women who are lactating.

Additionally, choline remains an important nutrient as women age. One study in the review showed that 80% of postmenopausal women who were deprived of dietary choline developed signs of fatty liver or muscle damage, and less than half of premenopausal women also developed such signs. So, keep eating those eggs, ladies.

2. Greek yogurt

blue ramekin filled with Greek yogurt

Greek yogurt is a must. | iStock.com

Yogurt has long been a refrigerator favorite. Greek yogurt, in particular, may be even better, according to Healthline. In addition to being a great source of calcium and protein, Greek yogurt provides an array of health benefits. Probiotics help keep you regular, and are especially good for people with digestive issues, such as irritable bowl syndrome. It’s also packed with iodine, which the Healthline article says is super important for weight management. It’s no surprise that, as women age, it becomes more difficult to maintain a healthy weight. But the good news is that iodine contributes to proper thyroid function, which is key to having a healthy metabolism.

3. Blueberries

Fresh blueberries in a basket

Fresh blueberries are a great addition to your diet. | iStock.com

Blueberries are rich in antioxidants, including anthocyanins. So, why are anthocyanins noteworthy? Well, studies suggest that a high intake of them may reduce the risk of heart disease in young to middle-aged women. Additionally, blueberries can help prevent urinary tract infections, which is good news for women who’ve ever experienced one. Medical Daily says, “Like cranberries, blueberries contain substances that inhibit bacteria from binding to bladder tissue. Eating antioxidant-rich foods like blueberries can help reduce symptoms.” If you’ve ever dealt with a painful UTI, it may be time to start incorporating blueberries into your regular diet.

4. Salmon

salmon on a counter

Salmon is filling and full of nutrients. | iStock.com

Everybody loves salmon, right? Well, luckily it’s an easy sell, so keeping salmon recipes in your back pocket is highly recommended. According to Prevention, salmon is one of the best sources of omega-3 out there. Choosing salmon over a high-carb dinner, or lunch, will leave you full longer, so you won’t be faced with an afternoon slump, or late night chocolate craving (no guarantees, though). Also rich in vitamin D, salmon’s essential fatty acids are good for your skin, heart health, boosting your mood, and minimizing the effects of arthritis.

5. Spinach

fresh spinach leaves in a bowl

Go for this bowl of fresh spinach. | iStock.com

Popeye’s not the only one who counts on spinach to keep him strong. Women’s Health notes that spinach is loaded with important nutrients women not only need, but crave. These leafy greens are chock full of vitamins A, C, and K, and also have plenty of calcium and fiber. And since it’s a good source of magnesium, spinach can help stave off heart disease and type-2 diabetes.

According to Livestrong, magnesium also promotes a healthy immune system and supports strong bones. Though you likely already know this green is good for you, did you know how much of its goodness women actually need? Women between the ages of 19 and 30 should get 310 milligrams a day, and women over the age of 30 should get 320 milligrams a day (pregnant women under the age of 31 should get 350 milligrams, and pregnant women 31 and older should get 360 milligrams a day).

Whether you’re an expert at keeping your fridge well-stocked, or you’re new to the whole meal-planning thing, don’t skimp on these foods. Everyone needs a little reminder every now and again.