Power foods for women
You are what you eat. If you want to be a strong woman, indulge in these 10 natural foods. These are power foods that I would choose as they are packed with vitamins, minerals and other super nutrients that women need to keep themselves trim, in great health and keep away diseases.
1. Watercress (Jal-kumbhi in Hindi): It is an important weapon in the fight against breast cancer. According to a research published in The British Journal of Nutrition, a 3-ounce serving of the leafy green can help prevent breast cancer as well as decrease the risk of cancer in general. Dr. Nicholas Perricone, an anti-aging specialist says, watercress is a better source of vitamins C, B1, B6, K, and E, iron, calcium, magnesium, manganese, zinc and potassium than apples, broccoli and tomatoes.
2. Blackberries: Blackberries are loaded with phenolic acids, an antioxidant compound that is a potent dietary defense against cancer, heart disease as well as premature aging. Blackberries are also low in calories and high in fiber that is so good for digestive health.
3. Spinach: Spinach is rich in antioxidants, particularly Lutein and Zeaxanthin, which are wonderful for vision. Spinach also has anti-inflammatory properties that have been shown to fight heart disease, cancer, Alzheimer’s and other chronic diseases. Based on research, about 6 mg of L and Z daily are enough to reduce the incidence of age-related macular degeneration. According to USDA Food and Nutrient Database, a cupful of spinach contains for example contains 30 mg of L and Z.
4. Red grapefruit: Red grapefruit is a citrus fruit much like an orange. They have phytonutrients that lower cholesterol and reduce inflammation in the arteries thus boosting heart health. The antioxidants in grapefruit also improves the immune system, reduces the risk of cancer and ensures a glowing skin.
5. Almonds: David Zinczenko, author of the book Abs Diet, considers almonds as a power food. It is 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.
6. Yogurt: Yogurt contains a lot of beneficial bacteria called probiotics. Yogurt not only boosts digestive and immune system but also provides protein, calcium, potassium, vitamin B12 and other key vitamins and minerals. Three servings of yogurt is known to help in weight loss and leaner abs. Low sugar, low fat variety is strongly recommended.
7. Salmon fish and/or Flax seeds: Salmon fish is a great source of Omega-3-fatty acids which keeps heart disease, Alzheimer disease, cancer, arthritis pain and depression away. The American Heart Association recommends eating two servings of salmon fish per week to reap the benefits. Salmon is also a great source of quality protein for strong muscles. For those who are vegetarian, flax seeds (Alsi in Hindi) are recommended as they are a great source of Omega-3-fatty acid. About two tablespoonful of flax seeds is recommended daily.
8. Quinoa: Technically a seed, quinoa is a high-protein whole grain that is a great source of manganese, magnesium, iron, tryptophan, copper, phosphorus and fiber. According to The World’s Healthiest Foods website, quinoa can supply the nutrients needed to help prevent migraines, fight free radicals, boost heart health and even combat cancer. Whole grains in general are power foods that every woman should be eating in place of refined white flour products.
9. Lentils: If the long cooking time of dry beans has you avoiding these fiber-rich, heart-healthy finds, consider lentils, which prep in about 20 minutes. A super source of protein, fiber, folate (the vitamin that fights birth defects), molybdenum, manganese and iron, lentils can improve cardiovascular function, ward off diabetes and help stabilize blood sugar in people with diabetes, prevent anemia, reduce your risk of cancer and even help you lose weight.
10. 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
