Hormonal issues, painful periods, acne? Delhi nutritionist shares 5 best and worst foods for women’s health

Women’s health is shaped by a wide range of factors, from hormonal changes and bone strength to heart health and energy levels. With busy schedules and evolving nutritional needs at different stages of life, maintaining a balanced diet becomes essential for overall well-being. The right foods can play a major role in supporting immunity, improving reproductive health, boosting metabolism, and reducing the risk of long-term health issues. From iron-rich ingredients to nutrient-packed superfoods, everyday dietary choices can make a lasting difference. Prioritising proper nutrition is one of the simplest yet most powerful ways women can support their health.

To simplify this journey, Delhi-based nutritionist Lovneet Batra recently shared valuable insights on Instagram, highlighting five foods that can significantly benefit women’s overall health, along with five commonly consumed options that may negatively impact the body over time. Her recommendations focused on practical dietary swaps designed to support hormonal balance, skin health, energy, and long-term wellness.

Hormonal balance

According to Lovneet Batra, cruciferous vegetables such as broccoli and cauliflower can be highly beneficial for maintaining hormonal health. These vegetables may help the body flush out excess estrogen, which can contribute to better PMS management and improved weight control. On the other hand, she advised women to be cautious of soy isolates often found in protein bars and mock meats, as they may mimic estrogen in the body and disrupt hormonal balance.

Reducing period cramps

For women dealing with painful menstrual cramps, the dietician recommended incorporating omega-3-rich foods such as salmon and walnuts into the diet. Their anti-inflammatory properties may help reduce discomfort naturally. In contrast, processed meats like salami and deli meats were listed among the worst choices due to their high salt content, which can increase bloating and worsen period discomfort.

Fighting brain fog

To combat the common afternoon energy slump, Lovneet Batra suggested magnesium-rich foods such as pumpkin seeds and almonds. These nutrient-dense snacks may help stabilize mood and maintain energy levels throughout the day. Sugary cereals, however, were flagged as poor choices because they can cause rapid energy spikes followed by crashes, leading to brain fog and irritability.

Clear skin

For healthier skin, the health expert highlighted Greek yogurt as a powerful addition to the diet, thanks to its gut-supporting benefits that may positively influence skin clarity. In comparison, refined foods like white bread made from maida were identified as harmful due to their potential to spike insulin levels, which may trigger acne and skin issues.

Strong bones

When it comes to bone strength, the nutritionist recommended leafy greens such as spinach and kale, which are rich in vitamin K and help direct calcium toward stronger bones. Meanwhile, frequent consumption of diet soda may gradually weaken bones over time, making it one of the less favorable choices for women aiming to protect their skeletal health.