1) Flax Seeds Flax seeds in an important food for women of any age group . Some call it one of the most powerful plant on the planet .  Flax seeds are rich in Omega 3 Fatty acids and help in reducing the risk of Breast Cancer. Each tblsp  of ground Flax seed contains about 1.8 grams of plant Omega- 3s Flax seeds are also good for preventing Arthritis because of their  Anti – Inflammatory properties. Flax seed also help in reducing the risk of Stroke and Diabetes . Flax seeds are also high in fiber content and it can help in reducing the irritable Bowel syndrome.

2) Iron rich Foods Iron is one of the most essential nutrient for women . Iron helps in Hemoglobin formation , proper brain function , boost energy levels and prevents anemia . Every women must add Iron rich foods in her diet in order to enjoy good health . Some Iron rich foods are Spinach , Soyabean , Olive , lentils , Tofu , Kidney Beans , Black Pepper , Swiss chard and Turmeric.

3) Oat Meal  Oat meal is a perfect food for every women of every age. Oat meal is rich in fiber and helps in improving your digestive system . Oat meal is also packed with many health boosting nutrients . Oats are also good for hear health . Oats are also rich in Vitamin B6 which is very essential nutrient for women as it regulates Mood , apetite and sleep . Oat meal is a very important food for women over 50 as it helps in maintaining blood pressure level , reduce hypertension and also help in controlling Bad Cholesterol . Oat Meal is also very helpful for pregnant women and it helps in preventing the Birth defects in babies and also provide then energy.

4) Calcium rich Foods – Calcium is an essential element of the body, and is crucial for strong bones and teeth apart from other health benefits. Adequate intake of calcium helps stave off osteoporosis, reduce obesity and prevent colon cancer. Calcium is very important for older women as it helps in improving their Bone density . Some Calcium rich foods are Milk , Yogurt , Cheese , Eggs , Spinach  and Broccoli.

5) Folate or Folic Acid rich Foods Folate is very important for pregnant women , as it can prevent major birth defects . Foods rich in folic acid are also good for Heart health . Some foods rich in Folic acid are Orange , Spinach , Kale and fortified cereals .

6) Milk Milk is one of the most essential food for women health . Milk is a great source of Calcium which is very important for women health . Milk is not only rich in calcium but also a great source of Riboflavin, Vitamin B12 and Potassium . Milk can also reduce the risk of Breast Cancer and Colon Cancer . Milk has multiple benefits for females like it can help in getting glowing skin tone and also good for bones and Teeth. Every Women should drink at least 1 glass of Milk everyday.

7) WalnutsWalnut is another highly beneficial food for women health . Walnuts are rich in fiber and known to lower cholesterol level . Walnuts are also packed with Omega 3 fatty acids , Anti- oxidants and Phytosterols . Walnut also contains many essential nutrients for women health like Calcium , Magnesium , Folic acid . 

8) Vitamin C rich FoodsVitamin C which is a powerful Antioxidant is know to cut down the risk of Coronary Heart disease . Vitamin C rich foods also help in reducing body weight . Nutrition specialist suggest that every women should take at least 75 mg of Vitamin C everyday . Some foods rich in Vitamin C are Indian Gooseberry (AMLA) , Orange , kiwi , Lemon and Grape fruit .

9) Cranberries Cranberries is very important food for female . Cranberries are rich in Proanthocyanidins which prevent Bacteria from sticking to the wall of bladder , thus prevent us from Urinary Tract infections such as Cystitis , which is 8 times more likely to occur in Women than Men . Cranberries also reduce the risk of Breast Cancer and Heart Disease . 

10) Whole Grains Whole grains are rich in fiber content , which helps in improving Digestion and help in curing many digestive problems that are so common in women. Some whole grain foods are Oats , Barley , Brown rice and Whole Wheat Bread .