Dark Chocolate is a remarkable superfood that tastes awesome while providing significant health benefits.

Benefits of Dark Chocolate for women include,

Nutritious goodness
Quality dark chocolate is rich in fibre, iron, magnesium, copper, manganese, and a few other minerals.

Powerful source of antioxidants
Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others. According to research, the polyphenols in dark chocolate may help lower some forms of LDL (“bad”) cholesterol when combined with other foods like almonds and cocoa.

Improves blood flow and lowers blood pressure
The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

Raises HDL and protects LDL from oxidation.
Dark chocolate improves several important risk factors for disease. It lowers oxidation prone LDL and improves insulin sensitivity.

Reduces heart disease risk
Research shows a reduction in heart disease risk among those who consume a moderate amount of chocolate.

Protect your skin from the sun
Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it from sun damage.

Improve brain function
Cocoa or dark chocolate may improve brain function by increasing blood flow. It also contains stimulants like caffeine and theobromine.

source healthline

If you're a dark chocolate lover, you now have another reason to eat your favourite dessert. Three oz. of dark chocolate — approximately one small bar — can provide anywhere from 5.38 to 10.12 mg of iron. Make sure you opt for dark chocolate, which should contain at least 45 percent cacao solids

Benefits of Iron for women include,
Daily iron supplementation in menstruating women increases haemoglobin and iron stores and reduces the risk of anaemia and iron deficiency. In addition, iron supplementation improves both maximal and submaximal exercise performance and potentially improves fatigue.

Other Iron health benefits for women include,
• Skin nourishment.
• Enhanced memory.
• Reduced fatigue.
• Improved sleep quality.
• Immune system support.
• Reduction of dark circles.
• Enhanced sports performance.
• Haemoglobin production.

source healthline

Benefits of Collagen for hair, face glow, skin, nails & mood Include,

Improves skin health
Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness. One study focusing mostly on women found that taking 1–12 grams of collagen per day for 4–12 weeks led to improvements in skin elasticity and hydration.

Relieves joint pain
As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain.

Prevents bone loss
Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases. This may lead to conditions such as osteoporosis, which is characterised by low bone density and results in a higher risk of bone fractures.
Research suggests collagen supplements may help inhibit the bone breakdown that leads to osteoporosis.

Boosts muscle mass
As the most abundant protein in the body, collagen is an important component of building skeletal muscle.

Promotes heart health
Researchers have theorised that collagen may help reduce the risk of heart conditions.
Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body.

Improves gut health
Although no randomised controlled trials support this claim, some health professionals report that collagen can treat leaky gut syndrome, also called intestinal permeability. Individuals report collagen helps, but further research is needed here.

Strengthens your hair and nails
Taking collagen may increase the strength of your nails. While more research is needed to support collagen’s effect on hair, people report that taking collagen may help your hair avoid breaking as easily.

Helps maintain brain health
While no studies have examined the role of collagen supplements in brain health, some people claim that they improve mood and reduce symptoms of anxiety.

Helps support weight loss
Proponents believe that collagen supplements may promote weight loss and faster metabolism. However, no studies support these claims. Although these potential effects are promising, more research is needed before a formal conclusions can be made.

source healthline

Omega-3 fats are renowned for their powerful health benefits, including their potential to fight depression, lower inflammation, and reduce markers of heart disease. Plus, one lesser-known benefit is that they may benefit your skin and hair.

Benefits of Omega-3s or hair, face glow, skin, nails & mood Include,

Protects against sun damage
Omega-3s may increase your skin’s resistance to sunburns, reduce the severity of skin redness after UV exposure, and alleviate the symptoms of certain photosensitivity disorders. However, more research is needed.

Reduces acne
Omega-3 supplements, taken either alone or in combination with other supplements, may help prevent acne or reduce its severity. However, more research is needed to confirm these benefits.

Guards against dry, red, or itchy skin
Omega-3s may hydrate your skin and protect it from irritants and skin disorders like atopic dermatitis and psoriasis. However, more studies are needed to confirm these effects.

Other Omega 3 skin and hair health benefits for women include,
+ Accelerated healing of wounds. Animal research suggests that Omega-3s delivered intravenously or applied topically may quicken wound healing, but further human research is needed.

+ Reduces the risk of skin cancer. Diets rich in Omega-3s may prevent tumour growth in animals.

+ Boosts hair growth and reduce hair loss. Test-tube and animal studies suggest that Omega-3s may boost hair growth. More studies on the effects of Omega-3s on hair growth and loss in humans are needed.

source healthline

Boost energy

For increased energy levels & alertness throughout the day, minus the jitters. Matcha is high in antioxidants, which may reduce cell damage and prevent chronic disease xo. Matcha is popular in health stores and comes from the Camellia sinensis plant. Studies of matcha have unearthed a variety of benefits, showing that it can help protect the liver, promote heart health, and even aid in weight loss.

Benefits of Matcha for women include,

High in antioxidants
Matcha contains antioxidants, which may reduce cell damage and prevent chronic disease.

Helps protect the liver
Some studies have shown that matcha could prevent liver damage and decrease the risk of liver disease.

Boosts energy & brain function
Matcha has been shown to improve attention, memory, and reaction time. It also contains caffeine and L theanine, which can improve several aspects of brain function.

Helps prevent cancer
Matcha contains some compounds that have been linked to cancer prevention.

Promotes heart health
Studies show that green tea and matcha can decrease several heart disease risk factors.

Helps you lose weight
Some studies show that green tea extract helps increase metabolism and fat burning, both of which may aid weight loss.

source womenshealth

Maca powder is made from the native Peruvian maca root plant. Add maca root to your daily routine to reap a host of mental and physical benefits from increased libido to help with menopause symptoms as well as hormone regulation.

Benefits of Maca Root for women include,

• Increased sexual desire
• Improves semen production
• Soothes symptoms of menopause
• Improves mental health

Maca has been used for centuries to enhance fertility and sex drive, and there’s research to back it up.

In a 2002 study, Maca was proven to increase sexual desire in men, while a study in 2008 showed it decreased sexual dysfunction in postmenopausal women.

It’s not all about sex, though. Maca has also been shown to reduce blood pressure levels and symptoms of depression in postmenopausal women.

As if that wasn’t enough, research has shown that Maca has mood boosting, anxiety easing and energising properties.

How many more reasons do you need to add this in to your daily routine xo.

source healthline

Strawberries are a reliable source of vitamin C, Manganese, Folate (Vitamin B9), and Potassium and may decrease your risk of heart disease and cancer, as well as help in regulating blood sugar.

Benefits of Strawberries for women include,

Heart health
Studies have found a relationship between berries -or berry anthocyanins — and improved heart health.

Strawberries also:
• Improve blood antioxidant status
• Decrease oxidative stress
• Reduce inflammation
• Improve vascular function
• Improve your blood lipid profile
• Reduce the harmful oxidation of LDL (bad) cholesterol

Blood sugar regulation
Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and insulin following a carb rich meal, compared to a carb rich meal without strawberries.

Cancer prevention
Strawberries have been shown to inhibit tumour formation in animals with mouth cancer and in human liver cancer cells.

source healthline

Coconuts contain polyphenol antioxidants that can help protect your cells from damage, which may aid in the prevention of chronic disease.

Benefits of Coconut for women include,

Highly nutritious
The minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol.

Antibacterial effects
Though more research involving humans is needed, some studies have found that coconut oil could help block the growth of certain bacteria strains.

Promotes blood sugar control
Coconuts are low in carbs and high in fibre and fat, which may be beneficial for blood sugar control.

Contains powerful antioxidants
Coconut meat contains phenolic compounds, which are antioxidants that can help protect cells from oxidative damage. The main phenolic compounds identified include,

• gallic acid
• caffeic acid
• salicylic acid
• p-coumaric acid

source womensbest

Caramel can provide a quick energy boost, reduce stress, enhance digestion, boost the immune system, and promote healthy skin and bone health. Caramel contains tryptophan, an amino acid that is known to promote relaxation and reduce stress. When you eat caramel, the tryptophan is converted into serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being. Caramel is rich in glucose, which is essential for brain function.

Benefits of Caramel for women include,

Boosts energy levels
Caramel is high in carbohydrates, which are the primary source of energy for the body. When you eat caramel, the sugar is quickly broken down and converted into glucose, which provides a quick burst of energy. This can be especially beneficial for athletes or people who engage in physical activities that require a lot of energy.

Reduces stress
Caramel contains tryptophan, an amino acid that is known to promote relaxation and reduce stress. When you eat caramel, the tryptophan is converted into serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being.

Improves brain function
Caramel is rich in glucose, which is essential for brain function. Glucose is the primary fuel source for the brain, and it helps to keep the mind sharp and alert. Eating caramel can also increase the release of dopamine, a neurotransmitter that is involved in cognitive function and motivation.

Enhances digestion
Caramel contains small amounts of fibre, which is essential for healthy digestion. Fibre helps to regulate bowel movements and prevent constipation. Caramel can also stimulate the production of digestive enzymes, which can improve the absorption of nutrients from food.

Boosts immune system
Caramel contains antioxidants, which are compounds that protect the body from damage caused by harmful free radicals. Antioxidants can help to boost the immune system and reduce the risk of chronic diseases such as cancer and heart disease.

Improves bone health
Caramel contains small amounts of calcium, which is essential for strong bones and teeth. Calcium also plays a role in muscle function and blood clotting. Eating caramel can be especially beneficial for people who are at risk of developing osteoporosis, a condition that causes bones to become weak and brittle.

Promotes healthy skin
Caramel contains small amounts of vitamin A, which is essential for healthy skin. Vitamin A helps to promote cell growth and repair, and it can also help to reduce the appearance of wrinkles and fine lines.

source goanna

Getting enough sodium, regardless of the type of salt it’s from, is important for hydration and blood pressure. Sea salt is mostly composed of sodium chloride, a compound that helps regulate fluid balance and blood pressure in the body.

Benefits of Ocean Salts for women include,

Hydration, blood pressure, and more
In general, salt can help you maintain adequate hydration and blood pressure levels.
Since sodium plays a vital role in fluid balance, not getting enough of it can lead to dehydration, especially during exercises of high-intensity.
Having proper fluid balance in the body is also important for maintaining healthy blood pressure levels.

Digestion
Consuming sea salt can aid digestion and promotes optimal digestive health.
Chloride is necessary to produce stomach acid, and sodium chloride (salt) facilitates the absorption and transportation of nutrients in the intestines after they have been broken down during digestion.

Skin health and inflammation
Higher concentrations of sodium chloride in the body and skin may increase the number of immune cells that lead to the inflammatory reactions associated with dry and itchy skin.

source healthline

Our bodies need one type of sugar, called glucose, to survive. Glucose is the number one food for the brain, and it's an extremely important source of fuel for the body.

Did you know that sugar helps with woman’s menstrual cycle?
With shifting levels of estrogen and progesterone every month, there can be a decrease in serotonin — a chemical produced by your nerve cells that’s a natural mood stabiliser. Decreased levels of serotonin can lead to feelings of depression, anxiety — and sugar cravings. Sugar boosts serotonin levels, which makes you feel better for a while — but then you want more. This is an issue with PMS and also during perimenopause, the period before a woman’s periods stop for good, and during menopause.

You don’t need to cut sugar out of your life at all :) that would be boring!
Different health organisations have different recommendations for the amount of sugar you should limit yourself per day. However, they all agree that there’s room for sugar in a healthy diet xo.

source healthline