A Healthy Diet for a Healthy Woman – Part 1

A “healthy diet for a healthy woman” should provide the correct “material”, to encourage normal healthy production, balance, detoxification and excretion of oestrogen and other hormones. The organs to nourish and support include the ovaries and adrenals (for production), the liver (for detoxification), and the kidneys and bowel (for excretion via faeces and urine). Naturally, these organs need to be in good working order, and nourished correctly! Incidentally, the skin is also a major “detox” organ, and must also be fed properly and allowed to “breathe”!

In a nutshell…

“Get your “carbs” from vegetables, and low-glucose fruits such as apples, pears and berries. Eat “clean, healthy, wild varieties of fish” and small oily fishes like sardines, and mackerel for protein and Omega-3 fats, little meat and dairy, and small amounts of “true” wholegrains such as quinoa and wholemeal rice. Raw seeds and moderate amounts of raw nuts such as almonds and walnuts provide good sources of protein, fibre and essential fats, and foods such as avocado, olives and olive oil are also great additions to the diet. Drink clean, filtered water, herb leaf teas, and veggie juices to stay healthy and hydrated”.

The diet should contain a vast array of antioxidants and natural anti-inflammatory agents to reduce any internal inflammation. It should aim to lower insulin levels (minimising fat storage), and improve insulin sensitivity, i.e. the way in which the body handles sugars. This helps the body to burn excess body fat, minimising excess fat being converted to harmful oestrogen.

(N.B. Fat cells can convert fat to a “bad” oestrogen via a biochemical process called aromatisation).

There are many foods that are highly beneficial to women’s health, for all the reasons described above. Soya is touted as being healthy to women (and men too), and while small amounts of fermented soya (miso, tempeh, natto, Tamari) are indeed healthy, foods such as soya milk, and processed soya foods should not be taken on a regular, daily basis. Tofu, and edamame beans are fine in small amounts and best used in soups, (just as the Chinese use tofu), or with fermented soy foods such as Tamari or miso. The reason for this is that soya beans contain potent enzyme inhibitors that can cause intestinal problems, and mineral mal-absorption. In their unfermented state they are high in phytates (phytic acid), which block the absorption of essential minerals such as zinc, calcium, iron and magnesium. Centuries ago, the Chinese learnt to ferment soya beans to make them edible. The fermentation process to make miso, natto and tempeh removes the majority of enzyme inhibitors and phytates. The process to make tofu removes some of the enzyme (trypsin) inhibitors but only small amounts of the phytates. Miso (fermented soya beans with either barley or brown rice) is traditionally used as a seasoning, and in preparation of Miso soup. It has a dark, rich and salty flavour, and great to use as a stock base. It is also rich in omega-3 fatty acids, as well as having a complete protein profile. Some useful sources of vegetable protein for vegetarians, and vegans are sprouted beans and seeds such as aduki and mung bean, sunflower seeds, sprouted chickpeas and lentils (depending on individual tolerance/affinity), plenty of green vegetables, sea vegetables, edible grasses, seeds, nuts and wholegrains.

There is a temptation for many vegetarians and vegans in particular to rely far too heavily on tofu and processed soy foods such as soya milk, burgers, yogurts and cheeses. If you drink soya milk daily, try using nut milks of some sort (e.g. almond milk) periodically, or rice milk or oat milk. Too many unfermented forms of soya are not necessarily healthy. Tofu can be used on occasion, but should always be “heated” or soaked rather than eaten raw. It is best combined in soups, or in stir-fries with Tamari sauce, or eaten with seaweed. Bean sprouts are very healthy, and edamame beans (soy beans in the pod) are too, being good sources of B vitamins and minerals, and are a healthy form of taking soya protein. These are now available, frozen and “out of the pod”. Of course they must be steamed, or boiled to remove the enzyme inhibitors and phytates. In the case of soya in the diet – think moderation and variety!

There are non-soya food sources of plant isoflavones, and substances called lignans, which are possibly even healthier for women. These are found in flaxseeds (ground or milled  – otherwise they are largely indigestible), the vegetable fennel, cabbage, alfalfa seed (usually sprouted to a “cress-like” food), spices such as fenugreek, and cumin, blueberries, and herbs taken as supplements. These include red clover, black cohosh (widely researched), liquorice root and kudzu. Lignans are a soluble fibre, and ground flaxseeds incidentally are a great source of this “soluble” fibre. Flaxseeds promote the excretion of oestrogen via a bulking effect of the stools, and this type of food also minimises oestrogens being re-absorbed back into the body. Lignans are also found in the bran layer of grains, beans and seeds.

Grapes and red grape juice contain plentiful amounts of a substance called resveratrol – a potent antioxidant. This has it’s own special oestrogen-modulating effects, influencing circulating levels of oestrogen.

Green tea “catechins” also contribute to healthy oestrogen detoxification and excretion.

A diet that is rich in cruciferous vegetables (brocolli, cauliflower, Brussels sprouts and cabbage) and wholegrains supports healthy liver function…. specifically in the healthy detoxification of oestrogen and other hormones through the liver. This is a vital aspect of the hormone “cycle” for peri and post-menopausal women.

The family of cruciferous vegetables also includes horseradish, mustard greens, kale, seakale, turnip, radish, daikon radish, kohl rabi, collard greens, bok choy, cauliflower, napa cabbage, cavolo nerolo cabbage (speciality English black cabbage), and Chinese cabbage.

Part 2 is HERE… and includes more great foods for women and some delicious breakfast, lunch, and supper ideas.

Share/Bookmark