Leafy greens, fresh fruits and more: The 10 best superfoods for women
11/21/2019 / By Rose Lidell / Comments
Leafy greens, fresh fruits and more: The 10 best superfoods for women

Rushed – that’s how the modern woman feels. It’s understandable to seek coffee, fast food and junk food when you’re busy, but eating processed foods and drinks every day can take a toll on your health (and your waistline). Being constantly tired and unable to focus may be a sign that you need to rethink your eating habits and add more healthful foods to your diet.

Don’t sacrifice nutrition for convenience. Following a balanced diet doesn’t just improve your physical health, it also keeps your brain sharp and boosts your mood. Moreover, your gut, which plays a major role in your immunity, is affected by what you eat. In other words, your diet is linked to your overall health.

Start eating healthily and add delicious superfoods like avocados, whole grains and various spices to your diet — your body will thank you for it.

The nutrients you need to run on “optimum”

Everyone is willing to spend money on health, but instead of burning your cash on medications and hospital bills after you’re already sick, nip the problem in the bud right now by eating healthily.

Maintain your body’s health and well-being by eating foods rich in these essential nutrients:

  • Protein for muscle and strength.
  • Iron for your blood.
  • Folic acid for the formation of both red and white blood cells.
  • Chromium for healthy blood sugar.
  • Calcium for bones and teeth.
  • Magnesium for many things including healthy organs.
  • Vitamin D for heart and bone health.
  • Vitamin C for immunity and antioxidants.
  • B vitamins for adrenal health and to fight stress.
  • Enzymes for digestion and nutrient absorption.
  • Fiber to get the most out of your food and help fight disease.
  • Essential fatty acids to nourish your brain and vascular system.

Superfoods for optimal health

The best way to get all these nutrients every day is to incorporate foods into your diet that will do double duty.

Superfoods usually provide more than just a few vitamins and minerals. They nourish your body with essential vitamins and minerals, help you fight disease and prove you with balanced health.

Below are 10 of the best superfoods for women:

  1. Dark green leafy vegetables. This includes vegetables like kale and Swiss chard. Leafy greens contain a lot of nutrients like vitamins, minerals, amino acids, antioxidants, powerful phytochemicals and more that will ensure optimum functioning for your body. This is where you’ll get your folic acid, hormone support, liver support, disease prevention, proper pH and even some iron and protein. Cruciferous vegetables such as broccoli and Brussel sprouts are invaluable as well.
  2. Lean meat, beans and legumes. You need a clean, healthy source of protein and iron. Grass-fed beef or lamb are good choices, as are many beans and lentils. Low in fat, high in fiber beans are very nutritious and a staple in vegetarian diets. Garbanzo beans, red kidney beans, black beans; easy to cook, inexpensive, versatile.
  3. Whole grains. Important for fiber and energy, carbohydrates are downright dangerous to your health when they are over-processed and from GMO sources. Whole wheat does not mean whole grain. Consider some of the less used (and processed) ancient grains such as quinoa, spelt and amaranth.
  4. Fresh organic fruits. Full of flavonoids, antioxidants, enzymes, fiber and vitamins, fruit is the ‘sweets’ you were designed to eat (not sugar). On the superfood list: blueberries, goji berries, cranberries, cherries, kiwis, etc.
  5. Nuts and seeds. EFAs, ALAs, fiber, good fats, these superfoods are disease fighters. Chia seeds and flaxseed have lignans that fight breast cancer by inhibiting the growth and development of tumors. Almonds, walnuts, pistachios and other nuts provide healthy fats necessary for everything from a healthy heart to healthy joints.
  6. Avocado. Full of healthy fats, antioxidants and phytonutrients, avocados will lower triglycerides, nourish your brain and prevent wrinkles. One of the best anti-aging foods you can consume, avocados are versatile – add to a smoothie, spread on a sandwich, or top a wrap with slices.
  7. Fish. The essential fatty acids (EFAs) found in fish such as wild-caught salmon and sardines are essential to your health. They are also a good source of low-fat protein. If you are concerned about the health of our oceans, you can get your EFAs from things like flax and walnuts.
  8. Dark chocolate. This kind of chocolate is full of antioxidants with many health benefits.
  9. Spices. Cooking at home allows you control over the ingredients you consume and the opportunity to make your food extra nutritious by adding some time-honored flavorings known for their health benefits. Cook with garlic, onion, mushrooms, cinnamon, turmeric, rosemary and others. All have wonderful flavors and immune-boosting properties.
  10. Chlorella and spirulina. These superfoods are an acquired taste, but both chlorella and spirulina help lower various risk factors for cardiovascular disease and improves blood sugar control. Add to smoothies or take as a supplement to fight and prevent disease and maintain optimum health.

Additional guidelines

Ask yourself before you eat if the food you are looking at is nutrient-rich or nutrient-poor and eat accordingly. Try to eat at least eight different colored foods each day.

Raw foods are the only way to get enzymes, which are the key to good digestion and fewer allergies.

Try to grow your own food or buy organic food to get enzymes or take supplements. You also need probiotics for good gut health. Eat fermented foods such as sauerkraut or yogurt, especially after taking pharmaceutical antibiotics.

Make and take your food rather than eating out so you know what you’re getting. Always address underlying emotional and mental issues that may also affect your health in the long run.

Follow a balanced diet, take supplements to prevent deficiencies and eat a variety of superfoods to maintain your overall health.

Sources:

FitnessMagazine.com

Health.com

TotalBeauty.com

CookingLight.com

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