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For busy women of all ages, certain foods boast high scores in essential nutrients - iron, calcium, magnesium, vitamin K, folate and vitamin D. These foods are easy to find at parctically every supermarket or grocery shop, and are very quick to prepare.

1. Broccoli

Broccoli is practically unrivalled among all foods when it comes to protecting against cancer. Indole-3-carbinol, which is a compound found in broccoli, is particularly healthy for women; it’s been shown to reduce the risk of breast and cervical cancers and helps suppress the spread of existing cancer. This green vegetable also happens to be one of the richest food sources of the flavorous kaempferol, which has shown protective benefits against ovarian cancer.

Broccoli is a natural diuretic, broccoli helps reduce bloating and water retention associated with premenstrual syndrome.

It is also an excellent source of dietary fibre and of vi tamins C, K, and A, and it’s a good source of manganese, tryptophan, potassium, B vitamins, phosphorus, magnesium, and protein. It’s also high in calcium, iron, zinc, and vitamin E. Many of these nutrients work in partnership: Vitamin C helps the body absorb iron; vitamin K anchors calcium to the bone; dietary fibre promotes better absorption of all nutrients.

2. Onions

There are many healing and health-promoting properties in onions. They are an anti-inflammatory, antibacterial, and a natural blood thinner. Rich in chromium, vitamin C and dietary fibre, onions are also a good source of manganese, vitamin B6, tryptophan, folate, and potassium.

This vegetable is used to combat cancer, arthritis and osteoporosis. It also helps fight infections, colds, fevers, and asthma. Onions also help prevent constipation, increase blood circulation, improve gastrointestinal health, promote heart health and are thought to help lower blood pressure and triglycerides.

There is no doubt that onions, especially for women, are a healthy whole food.

3. Leafy Greens

Leafy greens such as kale, spinach, watercress, cabbage, turnip greens share similar nutrient profiles, featuring impressive scores of vitamins K, A, and C; calcium; potassium; beta-carotene; manganese; folate; magnesium; iron; and dietary fibre. Magnesium, in particular, has been credited with a number of health benefits, including lowering high blood pressure, strengthening the immune system, strengthening bones, aiding in sleep, relaxing muscles, and relieving stress and anxiety.

Many leafy greens boast high levels of Vitamin E, which helps stave off menopausal hot flashes. Excellent sources of Vitamin E include mustard greens, turnip greens, and Swiss chard; you can also find it in spinach, and kale. Like broccoli, leafy greens are natural diuretics and are great for combating bloating and water retention.

4. Beans

No matter which variety of bean you choose, each is bursting with a rich array of nutrients. Beans are an incredibly rich source of folate, fibre, tryptophan, protein, iron, magnesium, and potassium, and they’ve been linked to a reduced risk of type 2 diabetes, high blood pressure, and breast cancer. They are also one of the best sources of fibre you can find.