10 Foods Women Should Eat More Often. woman eating

Have you ever found yourself staring into the fridge, wondering if what you’re about to eat is actually doing your body any good? Same here!

I used to think I was eating pretty healthy, but when I took a closer look, I realized there were a few key foods I wasn’t getting enough of. And, let me tell you, making a few small tweaks has made a big difference.

So, if you’ve ever felt like your diet could use a little boost, you’re in the right place! Let’s check out 10 foods that we, as women, should definitely be eating more of.

Disclaimer: The information provided in this blog post is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or health regimen. Individual nutritional needs may vary, and this post does not guarantee specific health outcomes.

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1. Leafy Greens

We all know we should be eating more greens, but let’s be real—sometimes the idea of salad for dinner isn’t exactly exciting.

But leafy greens like spinach, kale, and arugula are packed with so many nutrients, it’s worth finding ways to sneak them into your meals. They’re loaded with vitamins A, C, and K, and fiber, which does wonders for digestion!

I personally love throwing a handful of spinach into smoothies. You can barely taste it! They also help with healthier skin and stronger bones.

How to Sneak More Leafy Greens into Your Meals

If you’re not a salad person, don’t worry—there are SO many ways to add leafy greens to your diet without even noticing.

Smoothies: Toss a handful of spinach or kale into your morning smoothie. It blends right in, and you won’t even taste it.
Soups & Stews: Add chopped greens into soups or stews during the last few minutes of cooking. They wilt down and add nutrients without overpowering the dish.
Pesto: Use arugula or spinach to make a homemade pesto for pasta or sandwiches.

2. Berries

I’m not one to say no to dessert, so berries are one of my favorite ways to satisfy a sweet tooth without the guilt.

Blueberries, raspberries, strawberries—they’re basically nature’s candy. Plus, they’re loaded with antioxidants and vitamin C, which is a win for your brain, heart, and skin.

I like to toss a few in my vegan yogurt or oatmeal in the morning, or just snack on them throughout the day. You can use them fresh or frozen!

Creative Ways to Eat More Berries

Berries are easy to snack on, but there are other ways to incorporate them into your meals.

Salads: Add fresh berries to your salads for a pop of sweetness and color.
Overnight Oats: Throw in a handful of mixed berries when prepping overnight oats for a nutritious, easy breakfast.
Desserts: Top yogurt or coconut ice cream with berries for a simple, antioxidant-rich dessert.

3. Flax Seeds

Flax seeds are one of those foods I never thought twice about until I learned how good they are for you.

Rich in omega-3s and fiber, they’re amazing for heart health and hormone balance. I sprinkle them on everything—smoothies, salads, even soups.

You won’t even notice they’re there, but they’re working behind the scenes to keep things running smoothly. Especially when it comes to digestion. It’s a tiny seed with a big punch.

How to Add Flax Seeds Without Changing the Flavor of Your Food

Flax seeds have a mild flavor, making them easy to add to just about anything.

Smoothies: Just sprinkle a tablespoon of ground flax seeds into your smoothie for an easy boost of omega-3s.
Baking: Substitute a bit of flour with ground flax seeds in muffins, breads, or pancakes. You won’t taste the difference, but you’ll get the benefits!
Salads: Mix flax seeds into your salad dressings or sprinkle them over the top of your greens for added crunch.

4. Nuts and Seeds

Almonds, sunflower seeds, and pumpkin seeds are wonderful snacks. They are also all full of healthy fats and protein.

This makes them perfect for keeping your energy levels steady throughout the day. Whenever I feel that afternoon slump creeping in, a handful of almonds usually does the trick.

They’re also great for your heart and hormone health. Bonus: They’re portable! I always keep a little stash in my bag, just in case.

Nuts and Seeds: Easy Snacks for Busy Days

Need a quick snack that’s good for you? Keep nuts and seeds handy.

Trail Mix: Create your own mix with almonds, sunflower seeds, and unsweetened dried fruit for an on-the-go snack.
Nut Butters: Spread almond or peanut butter on apple slices or whole grain toast for a quick energy boost.
Salads: Toss a handful of pumpkin or sunflower seeds into your salads for extra crunch and protein.

5. Whole Grains

If you’ve been steering clear of carbs, let me introduce you to whole grains.

Quinoa, brown rice, oats—these are not the enemy! In fact, they’re packed with fiber and essential minerals, which help keep your digestion on track and your energy steady.

I love a good bowl of oatmeal in the morning (topped with berries, of course), or making a quinoa salad for lunch.

They help regulate blood sugar and give you that sustained energy boost we all need to get through the day. Plus, they’re super filling!

Swapping Refined Grains for Whole Grains

It’s easy to swap out refined grains for whole grains, and your body will thank you for it.

Rice: Switch white rice for brown rice or quinoa in your meals.
Pasta: Use whole wheat or legume-based pasta instead of the regular kind.
Bread: Opt for whole grain or sprouted grain bread instead of white bread.

6. Avocados

I love avocados! They’re creamy, rich, and can pretty much elevate any meal. But aside from being delicious, they’re packed with healthy fats, fiber, and vitamins that are great for your skin and heart.

I like to mash them up on toast with a little salt and pepper for breakfast—it’s simple but feels fancy.

And avocados give you that steady, sustained energy, so you’re not crashing halfway through the day.

Avocado: Not Just for Toast

We all love avocado toast, but there are SO many other ways to use this nutrient-packed fruit.

Smoothies: Add half an avocado to your smoothie for a creamy texture and extra fiber.
Dressings: Blend avocado into homemade salad dressings for a creamy, rich texture.
Sandwiches: Use slices of avocado in place of mayonnaise for a healthier, creamier sandwich.

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7. Legumes

Legumes are like the unsung heroes of the pantry. Lentils, chickpeas, black beans—these little powerhouses are full of protein, fiber, and iron.

They’re perfect if you’re looking to add more plant-based protein to your meals. I love making a big batch of lentil soup or roasting chickpeas for a crunchy snack.

They’re so versatile. They also help with muscle health, digestion, and keeping your energy levels up. Plus, they’re cheap!

Getting More Legumes in Your Diet

Legumes are incredibly versatile and can easily be added to most meals.

Salads: Toss chickpeas or black beans into your salads for extra protein.
Dips: Make your own hummus or bean dip for a tasty, protein-packed snack.
Soups: Add lentils or beans to soups and stews for a hearty, satisfying meal.

8. Probiotic Foods

Gut health is one of those things you don’t think about until it’s not going so well. That’s where probiotic foods come in.

Sauerkraut, kimchi, kombucha, and miso are all rich in probiotics, which help keep your gut happy and your immune system strong.

I used to be wary of fermented foods, but now I’m hooked on kimchi—it adds such a kick to dishes, and I know I’m giving my digestion a boost in the process.

Plus, a healthy gut can really affect how you feel overall.

Easy Ways to Add Probiotic Foods to Your Day

Probiotic foods can seem a little intimidating, but there are easy ways to fit them into your routine.

Sauerkraut: Add a spoonful of sauerkraut to your sandwich or salad for a gut health boost.
Kombucha: Try swapping out soda or juice for kombucha—it's refreshing and full of probiotics.
Miso Soup: Make a simple miso soup as a side or snack. It’s quick, warming, and full of probiotics.

9. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts—cruciferous veggies might not always be your first choice, but they should be!

They’re packed with fiber and vitamins, and they help support your body’s natural detox processes.

I love roasting Brussels sprouts with a little olive oil and salt until they’re crispy—it’s one of my favorite side dishes.

And the health benefits? Less risk of certain cancers, improved immune function, and they’re good for your digestion. Who knew veggies could be so powerful?

Cooking with Cruciferous Vegetables

Sometimes the problem with cruciferous veggies is knowing how to cook them.

Roasting: Roast Brussels sprouts or cauliflower with olive oil, salt, and pepper until they’re crispy.
Stir-Fries: Add broccoli or cabbage to stir-fries for a quick, healthy addition.
Salads: Shred raw cabbage or broccoli stems into slaws or salads for a crunchy, fresh texture.

10. Dark Chocolate (70% or higher)

If you ever needed an excuse to eat chocolate, here it is.

Dark chocolate—especially the kind with 70% or higher cocoa content—is full of antioxidants and magnesium.

It’s actually good for your heart, and it helps reduce stress (and who couldn’t use a little less stress?).

I like to break off a square or two in the evening after dinner. It’s the perfect way to wind down, and it makes me feel like I’m indulging without overdoing it. Just a little bit goes a long way!

How to Enjoy Dark Chocolate Without Overdoing It

Yes, you can enjoy dark chocolate in a healthy way!

Pairing: Enjoy a square or two of dark chocolate with some nuts for a satisfying snack.
Desserts: Use dark chocolate in baking for a healthier alternative to milk chocolate.
Drinks: Make your own hot cocoa using dark chocolate and almond milk for a cozy, guilt-free treat.