“We are sometimes led to believe that a specific food is healthier than it really is,”“Or that you need some exotic or expensive form of certain nutrients to gain benefits” – and most of the time that’s not entirely true.
It’s the more reason why secret guidelines on the absolute truth of dieting are to be discussed to avoid scary phenomena women try to keep at distance ranging from excess weight gain to breast cancer and the rest.
What follows is a description of the six (6) super foods every woman needs. While these foods won’t cover all your nutrient bases, incorporating them into your diet as often as possible can help give you a wide range of protection.
1: LOW-FAT YOGURT
As often as 3-5 servings per week, this helps to decrease the risk of breast cancer , Somer says. ”And there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders –both conditions that impact women more than men. Additionally, yogurt can help reduce the risk of stomach ulcers and vaginal infections.
Enjoy a cup of yogurt at breakfast , lunch, or snack to help your body system.
2: FATTY FISH –LIKE SALMON, MACKEREL, SARDINE
Goal:This is to be served 3-5 times a week.
The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats,”.
Some of those threats include heart disease , stroke , hypertension, depression , joint pain , and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis .
Goal: 3 to 4 servings every week
Inasmuch as some females or do I say most females, do try as much as possible to avoid beans, it really has greater advantages to play in women than men. Keep reading…
As a source of both soluble and insoluble fiber, beans can help lower cholesterol , while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause , or menopause symptoms .
“Beans also contain something called protease inhibitors, which may help protect against breast cancer”.
Protease inhibitors help slow the division of cancer cells and in this way may prevent tumor formation. If you are in your reproductive years, beans can give you a steady supply of folic acid — essential if you should become pregnant.
5:VITAMIN D FORTIFIED LOW-FAT MILK OR ORANGE JUICE
Goal: As often as possible
“Essential to helping the bones absorb calcium from the gut,” says Somer, “vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes , multiple sclerosis , and tumors of the breast , colon, and ovary.”
While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.
6:BERRIES (blueberries, strawberries, raspberries, cranberries)
Goal: 3 to 4 servings every week
Aside protection from cancer and cancer related diseases;“These berries,”are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. Moreover, they offer powerful antioxidant protection, which not only protects the heart but also protect against skin aging, from the inside out. Cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.
So there you have it, the 6 super food items every woman should run their diet through.
However, always remember dieting doesn’t translate to loosing wealth, just basically means you are eating healty.
-Idogbo Jephthah for UnbrokenChords