Nutritional Facts

Welcome to BioNutritionist: Your Ultimate Guide to Superfoods for Women’s Health

At BioNutritionist, we understand the unique nutritional needs of women at every stage of life. Whether you’re looking to boost your energy, support hormonal balance, or enhance overall well-being, incorporating superfoods into your daily diet can make a significant difference. Our carefully curated table of the top 50 superfoods is designed to provide you with a comprehensive look at each food’s nutritional profile, along with its specific health benefits for women. From antioxidant-rich berries to calcium-packed leafy greens, discover how these nutrient-dense powerhouses can help you achieve optimal health, naturally.

Explore the table below to learn more about these superfoods and start making informed, health-boosting choices today!


SuperfoodKey NutrientsBenefits for Women
BlueberriesFiber, Vitamin C, Vitamin K, ManganeseSupports heart health and skin health
KaleVitamins A, K, C, B6, Manganese, Calcium, Copper, Potassium, MagnesiumRich in iron and calcium for bone health
SalmonOmega-3 fatty acids, Protein, B vitamins, Potassium, SeleniumEnhances brain health and supports prenatal health
AvocadoHealthy fats, Fiber, Potassium, Vitamin E, FolatePromotes heart health and fetal development
QuinoaProtein, Fiber, Magnesium, B vitamins, Iron, Potassium, Calcium, Phosphorus, Vitamin EIdeal for post-menopausal health
AlmondsHealthy fats, Vitamin E, Magnesium, ProteinSupports skin health and provides energy
Chia SeedsOmega-3 fatty acids, Fiber, Protein, CalciumPromotes bone health and aids in weight management
SpinachVitamin A, Vitamin C, Vitamin K, Iron, Calcium, Folic acidExcellent for prenatal health and anemia prevention
Sweet PotatoesVitamin A, Vitamin C, Manganese, Fiber, B vitaminsSupports immune health and fertility
BroccoliFiber, Vitamin C, Vitamin K, Iron, PotassiumCrucial for detoxification and cancer prevention
GarlicAllicin, Manganese, Vitamin B6, Vitamin C, Selenium, FiberBoosts immune function and reduces blood pressure
GingerGingerol, Magnesium, Potassium, Copper, Vitamin CAids in digestion and relieves menstrual pain
TurmericCurcumin, Fiber, Vitamin B6, Potassium, Vitamin C, MagnesiumAnti-inflammatory and supports hormonal balance
Green TeaBioactive compounds, Antioxidants, Catechins, FlavonoidsReduces risk of cancer and enhances fat burning
WalnutsOmega-3 fats, Antioxidants, Vitamins, MineralsSupports brain health and delays skin aging
BeetsFolate, Manganese, Potassium, Iron, Vitamin CGood for blood health and reduces fatigue
Pumpkin SeedsAntioxidants, Magnesium, Zinc, Fatty acidsEnhances mood and sleep quality
LentilsProtein, Fiber, Folate, Manganese, Iron, Phosphorus, B vitaminsIdeal for iron intake and digestive health
Brussels SproutsVitamins C and K, Potassium, Folate, AntioxidantsSupports detoxification and overall cellular health
Acai BerriesAntioxidants, Fiber, Heart-healthy fatsPromotes skin health and weight loss
FlaxseedsOmega-3 fatty acids, Fiber, Protein, LignansReduces menopausal symptoms and promotes heart health
OatsFiber, Protein, Magnesium, Zinc, IronLowers cholesterol and maintains blood sugar levels
YogurtProtein, Calcium, Probiotics, B vitaminsSupports gut health and bone density
ApplesFiber, Vitamin C, Potassium, Vitamin KReduces risk of heart disease and promotes weight loss
OrangesVitamin C, Fiber, AntioxidantsSupports immune system and skin health
TomatoesVitamin C, Potassium, Lycopene, FiberReduces risk of heart disease and breast cancer
BlackberriesFiber, Vitamin C, Vitamin K, ManganeseSupports bone health and cognitive function
PomegranatesAntioxidants, Fiber, Vitamin C, Vitamin KPromotes heart health and reduces risk of breast cancer
Olive OilHealthy fats, Antioxidants, OleocanthalReduces inflammation and supports heart health
Coconut OilMedium-chain triglycerides, Lauric acidBoosts metabolism and provides energy
Black BeansProtein, Fiber, Iron, PotassiumSupports heart health and provides plant-based protein
SardinesOmega-3 fatty acids, Protein, Calcium, Vitamin DEnhances bone health and reduces inflammation
WatermelonHydration, Vitamin C, Lycopene, AntioxidantsGood for hydration and skin health
CinnamonAntioxidants, Anti-inflammatory propertiesLowers blood sugar levels and reduces heart disease risk
Shiitake MushroomsVitamin D, B vitamins, Selenium, CopperSupports immune function and lowers cholesterol
SeaweedIodine, Tyrosine, Omega-3 fatty acidsSupports thyroid function which is crucial for women
Hemp SeedsProtein, Omega-3 and Omega-6 fatty acids, MagnesiumPromotes heart health and reduces PMS symptoms
PeanutsProtein, Healthy fats, Magnesium, Vitamin ESupports heart health and aids in weight management
ArtichokesFiber, Vitamin C, Magnesium, AntioxidantsAids in digestive health and lowers cholesterol
Red CabbageVitamins A, C, K, AntioxidantsEnhances immune function and promotes skin health
Brown RiceFiber, Vitamins B1 (Thiamine), B6, Magnesium, PhosphorusSupports heart health and stabilizes blood sugar
EggsProtein, Vitamin B2, Selenium, Vitamin DPromotes eye health and supports brain function
BananasPotassium, Vitamin C, Vitamin B6, FiberGood for heart health and energy boosting
GrapefruitVitamin C, Hydration, AntioxidantsAids in weight loss and supports immune system
CarrotsBeta-carotene, Fiber, Vitamin K, PotassiumPromotes eye health and reduces risk of cancer
Kidney BeansProtein, Fiber, Potassium, IronGood for heart health and aids in maintaining energy levels
BuckwheatProtein, Fiber, Energy-boosting B vitaminsSupports cardiovascular health and manages diabetes
BasilVitamin K, Anti-inflammatory essential oilsReduces inflammation and aids in stress management
Swiss ChardVitamin K, Magnesium, Vitamin A, Vitamin CEnhances bone health and lowers blood pressure
CabbageVitamins C and K, Fiber, AntioxidantsGood for digestive health and inflammation reduction
AsparagusFiber, Vitamins A, C, E, and K, FolatePromotes urinary tract health and prenatal health
CauliflowerVitamins C and K, Fiber, AntioxidantsSupports hormonal balance and reduces cancer risk
MackerelOmega-3 fatty acids, Protein, Selenium, Vitamin DSupports heart health and hormonal balance