Healthy foods for womens

sudhar

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#1
Harvard researchers have released a list of seven healthy foods they say every woman should eat.


Berries – fiber-rich and full of protective plant antioxidants, you should eat a cup of berries three times a week. Toss them in salads, add them to yogurt, or eat them by themselves.


Salmon – a great source of Omega-3 fatty acids, the good kind of fat, and also full of Vitamins B12 and D. Bake, broil or poach and add to salads and pastas. Tuna is also a good source.


Dark Leafy Greens – Spinach, Chard, Romaine, Collard Greens are all a great source for fiber, Vitamins C and K, Folic Acid, Lutein, Magnesium, Iron and Potassium. Besides salads, add some to a sandwich, or add to pasta dishes and soups.


Whole Grains – Yeah, I like the white bread I grew up with better too, but whole grains offer up to 96 percent more fiber, magnesium, zinc, chromium and vitamins E and B6 than refined grains. Look for whole grain, multi-grain cereals, breads and pastas without high-fructose corn syrup.


Nuts – Full of protein, magnesium, Vitamins B and E and heart-healthy fat. Not all fat is bad. Eat as a snack or add to salads, cereals, yogurts and stir-fry dishes.


Golden Veggies – yellow and orange veggies like sweet potatoes, butternut squash and carrots provide large amounts of beta carotene and potassium. Try a baked sweet potato as a side dish or enjoy a few carrot sticks instead of potato chips with your lunchtime sandwich.


Yogurt – full of calcium, protein and B vitamins. Look for low-fat or no-fat plain yogurt and add your own berries and nuts instead of buying the sugar-filled blended versions. You can also use plain yogurt to make salad dressings and thicken sauces.
 

sudhar

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#2
Olive oil
One of the healthiest oils, olive oil is loaded with heart-healthy monounsaturated fats (popularly known as MUFAs) and vitamin E. MUFAs are believed to be able to help your body burn body fat, particularly around your waist. According to editor-in-chief Liz Vaccariello and nutrition director Cynthia Sass, MPH, RD, authors of Flat Belly Diet!, MUFAs have been shown to lower bad cholesterol, help prevent hardening of the arteries and reduce the risk of heart disease. Additionally, research has linked MUFAs to reduced rates of Type 2 diabetes, metabolic syndrome, breast cancer, lower blood pressure, brain health, lung function, anti-inflammation, lower body weight and reduced belly fat.

Red grapefruit
If you've had your fill of oranges, peel a ruby red grapefruit and reap the juicy benefits of this sweet, refreshing fruit. Grapefruit and other citrus fruits, which are bursting with phytonutrients, can boost your heart health by lowering cholesterol and reducing inflammation of your arteries. In addition, these antioxidant-rich gems can boost your immune system, reduce your risk of cancer and improve your skin health.

Almonds
Considered a power food by David Zinczenko, author of the Abs Diet books, almonds are a delicious source of protein, healthy fats, vitamin E, fiber and other vitamins and minerals. Almonds can help you lose weight, build muscle, beat premature aging and lower your risk for cancer, heart disease and diabetes. When you're in the mood for something creamy, reach for natural almond butter, which delivers the same nutritional benefits without the crunch.

Blackberries
In addition to filling up on fresh and frozen blueberries, enjoy the antioxidant power of blackberries while they are in season. A juicy welcome treat in the summer, blackberries are loaded with phenolic acids, antioxidant compounds believed to be a potent dietary defense against cancer and heart disease as well as premature aging. In addition to being low in calories, blackberries are also high in fiber, a key in digestive health.
 

sudhar

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#3
Soy foods. Soy foods are known for packing in natural estrogen, which helps with menopause.


Garlic. This healthy food for women contains agents that fight against colds, infections, and carcinogens.

Tomatoes

How do you like the sound of a healthy food for women which is rich in antioxidants like lycopene and biotin which help in the prevention of cancer? Tomatoes do just that! Add lots of tomatoes, fresh not canned, to your pasta and boost your intake of these antioxidants as well as Vitamin A and C, potassium, sodium and much more. Don’t wait any longer to make this healthy food a part of your daily diet.?


Broccoli. This cruciferous vegetable is known for being high in antioxidants (Vitamin C and beta-carotene). The dark green veggie can be enjoyed in either its raw form or cooked. If cooking, steaming offers the lowest calorie version, while retaining the nutrient value.


Apples. When eaten in their raw form, apples are a powerhouse of nutrients. They are high in fiber - which helps with weight regulation - usually a concern for women.
 

sudhar

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#4
Soy foods. Soy foods are known for packing in natural estrogen, which helps with menopause.


Garlic. This healthy food for women contains agents that fight against colds, infections, and carcinogens.

Tomatoes

How do you like the sound of a healthy food for women which is rich in antioxidants like lycopene and biotin which help in the prevention of cancer? Tomatoes do just that! Add lots of tomatoes, fresh not canned, to your pasta and boost your intake of these antioxidants as well as Vitamin A and C, potassium, sodium and much more. Don’t wait any longer to make this healthy food a part of your daily diet.?


Broccoli. This cruciferous vegetable is known for being high in antioxidants (Vitamin C and beta-carotene). The dark green veggie can be enjoyed in either its raw form or cooked. If cooking, steaming offers the lowest calorie version, while retaining the nutrient value.


Apples. When eaten in their raw form, apples are a powerhouse of nutrients. They are high in fiber - which helps with weight regulation - usually a concern for women.
 

sudhar

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#5
[h=1]Healthy Eating for Women
[/h]
[h=3]Folate[/h]All women of childbearing age (whether planning a pregnancy or not) should get at least 400 mcg or folate every day. The proper amount of folate can help prevent neural tube birth defects, which is essential at conception of a baby. Folate also helps lower risk of heart disease. Foods high in folate include:

  • oranges
  • asparagus
  • beans
  • fortified grains (breads, cereals)
[h=3]Fiber[/h]Fiber helps prevent constipation and other digestive disorders. It also helps regulate blood sugar and control weight. High fiber foods include:

  • beans
  • whole grains
  • high fiber cereals
  • fruits and vegetables
[h=3]Iron[/h]Iron helps prevent anemia during menstruating years. Get your iron from foods like:

  • beef
  • poultry
  • pork
  • fish
  • beans
  • leafy greens
[h=3]Calcium[/h]Calcium is key to maintaining strong bones and teeth. Calcium-rich foods include:

  • milk
  • yogurt
  • cheese
  • fortified foods

[h=3]Vitamin D[/h]Vitamin D helps absorption of calcium. Deficiency in this vitamin has been linked to a variety of conditions and diseases. Vitamin D-rich foods include:

  • fish
  • milk
  • fortified foods
  • egg yolks
Since it can be difficult to get enough vitamin D from food alone, you may want to consider a supplement of 1000 IU per day. Get blood levels tested and consult with your doctor to determine the proper level.
[h=3]Omega-3 Fatty Acids[/h]Omega-3 fatty acids can reduce inflammation and protect the brain and heart against disease. The best way to get omega-3’s is to eat lots of fatty fish like:

  • salmon
  • herring
  • mackerel
  • albacore tuna
  • sardines
Consider a supplement of 1000 mg daily of EPA + DHA if you do not eat fish several times per week. If you’re a vegetarian who doesn’t eat fish, you can also find EPA/DHA fatty acids in algae supplements.
 

sudhar

Commander's of Penmai
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#6
[h=1]Healthy Eating for Women
[/h]
[h=3]Folate[/h]All women of childbearing age (whether planning a pregnancy or not) should get at least 400 mcg or folate every day. The proper amount of folate can help prevent neural tube birth defects, which is essential at conception of a baby. Folate also helps lower risk of heart disease. Foods high in folate include:

  • oranges
  • asparagus
  • beans
  • fortified grains (breads, cereals)
[h=3]Fiber[/h]Fiber helps prevent constipation and other digestive disorders. It also helps regulate blood sugar and control weight. High fiber foods include:

  • beans
  • whole grains
  • high fiber cereals
  • fruits and vegetables
[h=3]Iron[/h]Iron helps prevent anemia during menstruating years. Get your iron from foods like:

  • beef
  • poultry
  • pork
  • fish
  • beans
  • leafy greens
[h=3]Calcium[/h]Calcium is key to maintaining strong bones and teeth. Calcium-rich foods include:

  • milk
  • yogurt
  • cheese
  • fortified foods

[h=3]Vitamin D[/h]Vitamin D helps absorption of calcium. Deficiency in this vitamin has been linked to a variety of conditions and diseases. Vitamin D-rich foods include:

  • fish
  • milk
  • fortified foods
  • egg yolks
Since it can be difficult to get enough vitamin D from food alone, you may want to consider a supplement of 1000 IU per day. Get blood levels tested and consult with your doctor to determine the proper level.
[h=3]Omega-3 Fatty Acids[/h]Omega-3 fatty acids can reduce inflammation and protect the brain and heart against disease. The best way to get omega-3’s is to eat lots of fatty fish like:

  • salmon
  • herring
  • mackerel
  • albacore tuna
  • sardines
Consider a supplement of 1000 mg daily of EPA + DHA if you do not eat fish several times per week. If you’re a vegetarian who doesn’t eat fish, you can also find EPA/DHA fatty acids in algae supplements.
 

sudhar

Commander's of Penmai
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#7
That May Hurt

Saturated Fat and Trans Fat

These two types of fat can increase inflammation and LDL, or “bad,” cholesterol levels in your body. To limit intake of saturated and trans fats, avoid foods like:

  • high-fat meats
  • butter
  • high-fat cheese
  • whole milk
  • fried foods
  • hydrogenated oils
Simple Sugar and Refined Grains

These two types of carbohydrates can cause spikes and drops in blood sugar leading to feelings of fatigue. They can also increase inflammation. Avoid foods with simple sugars and refined grains like:

  • white varieties of flour
  • foods with added sugars, including:
    • corn syrup
    • rice syrup
    • dextrose
    • maltose
    • sucrose
    • honey
    • molasses
Alcohol

Even a few drinks per week have been linked to increased risk of certain cancers (including breast cancer). Limit all alcohol to the most one drink per day. Alcohol includes beer, wine, and distilled spirits (hard liquor), and ‘one drink’ is considered to be:

  • five ounce wine
  • 12 ounce beer
  • 1.5 ounce (shot) liquor
If you are already at high-risk for cancer, you should limit even further, or avoid alcohol completely.
Excess calories

If your daily caloric intake is too high based on caloric expenditure, you will gain weight. Carrying excess weight increases risk of numerous chronic diseases such as diabetes, heart disease, certain cancers, and arthritis. Limit large portions; instead of having big meals, eat light and eat often to spread calories out throughout the day.
 
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