Various advertisements on television work intelligently around specific health foods, making it impossible to judge nutrients from advertising tactics. While, falling prey to them is inevitable, women should look out for following seven essential super foods to make sure how healthy a product is. These nutrients may not encompasses the whole diet spectrum, but surely it gives a wide range of protection.
- Berries: Berries such as blueberries, strawberries, raspberries and cranberries contain powerful anti-cancer nutrients known as anthocyans that aid in cell repair and decrease the risk of women specific cancers, including breast, gastrointestinal tract and urinary tract. They also are powerful anti-oxidants, high in Vitamin C and E, vital in neutralizing free radicals responsible for aging and disease. Also, they protect heart and brain health in countless ways.
- Low Fat Yogurt: Calcium is essential for healthy bones and teeth, especially for women who are at a higher risk of osteoporosis. But this disease is largely preventable with enough calcium intake, depending upon age. Low fat yogurt and kefir contain healthy “probiotics” that can decrease problems associated with Irritable Bowel Syndrome and and inflammatory digestive tract disorders. It is also known to decrease the risk of breast cancer, stomach ulcers and vaginal infections.
- Beans: Beans are the healthiest nutrient-rich super food a woman can eat. As a good source of protein and fiber, beans especially lentils are known to lower the risk of breast cancer. On the other hand, legumes including peas, beans, lentils, and peanuts play an effective role in protecting the heart from cardiovascular disease. Beans are also found to stabilize female hormones and provide a significant amount of iron and magnesium.
- Iron-rich Foods: Anemia is a common problem with women who are deficient in iron. Tiredness, low concentration, poor immunity are the common symptoms every woman faces when low in iron. Iron is essential to transport oxygen in the body and for proper functioning of cells. The best way to get iron is through leafy greens like spinach, pork, lean beef, beans and tofu. Spinach, especially contains high levels of lutein effective in supporting healthy vision and acts as a guard against sun damage.
- Tomatoes: Tomatoes contain lycopene, a powerful antioxidant known to lower the risk of heart disease in women. Eating cooked tomatoes, provides an absorbable form of lycopene that helps in protection against breast cancer and from harmful UV damage of the sun.
- Fatty Fish: Fatty Fish like like salmon, sardines, herring, eel, mackerel and trout are rich in omega-3 fatty acids, particularly both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These heart-friendly foods protects from threats such as heart disease, stroke, hypertension, depression, joint pain and illnesses linked to lupus and rheumatoid arthritis. As polyunsaturated fats, they are great for brain health offering protection against Alzheimer’s disease. Vegans can find their source of omega-3 fatty acids in foods like walnuts and flaxseed oil.
- Water: Well, not exactly a food, water is an essential component for life needed for digestion to regulating body temperature. It contains a hoard of nutrients without a single calorie. Fruits are naturally high in water content plus continue replenishing yourself with water throughout the day to avoid dehydration.
Salmon Sushi and Sashimi Platter: Creative Commons / Angelicadlr