Asparagus provides vitamin K, which is very important for bone-building. Eating half a cup of asparagus completes one-third of the daily requirement of vitamin K. asparagus is also rich in folate, which prevents birth defects like spina bifida.

Rich in protein and low in fat, beans are best for heart health. They lower the blood pressure and blood sugar levels. Women are more likely to get heart diseases thus beans can be beneficial for them.

The good bacteria present in yoghurt helps in digestion, reduce inflammation and builds the overall immunity of the body. It is also good for bone health and reduces the problems of vaginal infections, stomach ulcers, etc.

Oats help in maintaining body weight. It is rich in fibre and low on cholesterol. Every woman should start their day with one bowl of oats to stay healthy and fit.

Milk lowers the risk of breast cancer and colon cancer. It is rich in calcium, potassium, vitamin B12 and riboflavin. So a glass of milk can provide a lot of nutrients to the body and will keep the bones stronger.

Sardines are rich in Omega-3 fatty acid, vitamin D and calcium. The omega-3 present in sardines can help in improving the quality of breast milk and is also good for ladies who are pregnant.

Avocados help in the shedding of the belly fat and protect the eyes and skin. It also helps in boosting good cholesterol in the body.

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