These days more and more women are enrolling in various kinds of fitness boot camps. They help improve your fitness level and the rate at which you lose weight. However, apart from exercise, these boot camps also focus on eating the right kind of foods as well.

Generally, lean proteins, fresh fruit, vegetables and leafy greens are preferred when partaking in a boot camp, since these foods aid in providing the essential nutrient requirements of the body.

Women have different dietary requirements as compared to men. Hence, they need to eat differently at various stages of life. Women need more iron and calcium as compared to men. Keeping nutrition requirements in mind here are the top 10 power foods which can help women with weight loss and maintaining a healthy body.

Fish

Salmon is the best source of the well known and acclaimed Omega 3 Essential Fatty Acids (EFA). Omega 3 fatty acids are great for reducing the HDL or the bad cholesterol levels. Apart from that salmon also has high protein content and a good amount vitamin B complex and minerals like magnesium, zinc, iron and calcium.

Yogurt

Women suffer from more osteoporosis related problems than men. Moreover, due to pregnancy and menopause related issues, the level of calcium is generally low in a woman's body. Hence yogurt is one of the best sources of calcium since it also has some gut friendly bacteria to prevent the age old Candida related infections and can be digested easily.

Greens

Greens like broccoli, spinach and asparagus are great store houses of a wide variety of nutrients including calcium, potassium and vitamin B complex. Apart from these, they also contain a high amount of antioxidants as well.

Water

Water is in the list of nutrients since it's vital for the proper processing of fats and other nutrients. It is also natural and one of the most well known appetite suppressants. Hence, this is one drink you need to get drunk on and even your fitness boot camp trainer will approve of your addiction!

Soy

Soybeans and other soy products are great for fighting the bad cholesterol (LDL) and increasing the good cholesterol levels. They are also rich in phytoestrogen as well. You can have soy in the form of tofu or soybean nuggets.

Red Meat (Iron)

Another essential nutrient ladies. You will find this nutrient in abundance in foods like lentils, lean red meats and dark poultry.

Flax

Rich in Omega 3 fatty acids, fibre and antioxidants, flax seeds are well known in fitness boot camps. The nutrients in flax seeds are beneficial to prevent problems related with arthritis and heart problems.

Beta

Beta Carotene is also an essential super nutrient found in foods like carrots, pumpkin, sweet potato and squash. These foods are rich in antioxidants which help in preventing ageing and breast cancer problems.

Kale

All women need folate or folic acid in their diet. Pregnant women need to be especially careful since the deficiency of folic acid can cause serious neural defects in babies. Hence Kale is a rich source of folate, calcium and vitamin C.

Beans

Last but not the least; beans are essential for their rich fiber content. Fiber not only helps to prevent constipation troubles but is also essential for preventing colon cancer which affects more women than men.

Apart from these 10 power foods, you need to also have fruits and berries like strawberries, blueberries and acai. These foods are rich in antioxidants which help in preventing the formation of free radicals. This aids in preventing aging and other cellular disorders like cancer.

If you're a woman who wants to get tone, eat these super foods for maximum nutrition, improved performance and a great physique.