Super foods for women can balance your hormones and support weight loss 1 . Every woman wants to eat but also loves to feel great! So, you can do both if you choose nutrients that make you leaner, smarter, stronger – and then use them in flavorsome new ways.
There are certain foods that can trigger your hormones and spike your metabolism and help you release fat. Therefore, in order to make the following foods work you need to consume them in a healthy way, as a part of your well-balanced diet.
8 Super Foods for Women
The following foods were selected by our team of experts for their amazing health benefits – from energy boosting and fat busting to bone building and disease fighting.
What’s even more delightful: When you combine and match the following America’s healthiest choices, you get fantastic combos with even more benefits—a breakfast that is great for your heart, a dinner that can fight cancer, a dessert that helps keep your stomach calm and mind sharp. So, there are the 8 superfoods for women recommendations:
- Plain, Low-Fat Yogurt
Plain, low-fat yogurt is made by fermenting skim or low-fat milk and is a healthy addition to most people’s diets. This yogurt is not just low in calories, but it also has numerous beneficial probiotics and nutrients that can boost your overall health.
Calcium is essential for your bones, particularly as you age. Low-fat yogurt is rich in calcium – just 8 ounces will provide you almost half (43%) of the daily calcium recommendations 2 . Look for the one enriched with Vitamin D – it will help your body use it better.
Remember, some versions of low-fat yogurt might contain ingredients that are less nutritious, therefore, your specific choice of plain yogurt may be as significant as whether or not to consume it at all.
- Walnuts
Walnuts contain numerous neuroprotective compounds, including melatonin, folate, vitamin E, antioxidants, and omega-3 fats. Research shows that consumption of walnuts can improve brain health, as well as increasing inferential reasoning in younger adults 3 .
They are packed with healthy fatty acids and can prevent cancer and some chronic diseases as part of a well-balanced diet. And more, walnuts are an ideal topping for yogurt that has abundantly of something else every woman needs: calcium. So, two birds – one stone!
- Beans
Beans are a superior source of protein when compared to fresh meat, and even better – they don’t have fat that comes from the meat 4 . Aside from proteins, complex fiber, and carbs, beans have many other powerful nutrients, including antioxidants, vitamins, and minerals, such as iron, manganese, zinc, copper, magnesium, folate, potassium, and phosphorus.
Beans are great super food for women because they can lower your blood sugar, blood pressure, and heart rate – the greatest risk factors for cardiovascular disease, the number 1 killer of women in the U.S 5 .
- Kale
ale is high in fiber, low in calories, and has zero fat. A cup of kale has only 34 calories, 4 grams of fiber, and 0 grams of fat. It’s great for digestion and is filled with so many vitamins, nutrients, magnesium, and folate. This food is good for everyone, but especially good for health problems that affect women, for example – brittle bones. Just one serving of kale has up to 20% of the daily recommended doses of vitamins C and A 6 .
- Avocado
Avocados are an incredible source of dietary fiber, pantothenic acid, copper, vitamin K, vitamin B6, folate, potassium, vitamin E, and vitamin E. Even though avocado is considered as a fruit, it has a high-fat content of between 72 to 87% of their total calories—or almost 20 times the average for other fruits 7 .
And yes, it’s full of fat, but it is the good fat. Actually, studies found avocado-rich diets could help eliminate belly fat and protect your skin and eyes 8
9 . Avocado can even boost the “good” cholesterol and lower “bad” cholesterol levels 10 .
- Grapefruit
Grapefruit is an amazing source of vitamin C and vitamin A (in the form of carotenoids). It’s also a great source of copper, pantothenic acid, potassium, dietary fiber, vitamin B1, and fiber. This fruit also contains phytochemicals including lycopene and limonoids 11 .
Oranges are great, too, but grapefruits have less sugar. It’s all about the “flavonoids,” that help lowers the risk of stroke in women and can also help the heart 12 . However, grapefruit might not be a great combination with certain medication, so check with your GP before adding this fruit to your menu.
- Beef Liver
A slice of beef liver supplies up to 40 % of the recommended daily doses of protein. Our bodies need protein to turn food into energy, repair and make cells and create certain enzymes, antibodies, and hormones 13 .
The beef liver may not be at the top of the list of nutrients you crave, but it’ s an excellent source of folic acid and folate — important for healthy pregnancies — beating out top contenders like black-eyed peas and spinach by a great margin.
- Sardines
Sardines are an excellent source of selenium and vitamin B12. They are also very good source of omega-3 fatty acids, phosphorus, vitamin D, and protein. These tiny guys are also a good source of niacin, calcium, vitamin B12, choline, and copper 14 .
Their omega-3 fatty acid content could improve the quality of breast milk. It can be also great for babies whose mommies ate sardines during their pregnancy 15 . Sardines also have less mercury than much other fish 16 .
Conclusion:
The word “superfood” can be an advertising ploy and not a term used by qualified scientists or dietitians. Many foods are considerate to be “super” due to actual or alleged high levels of antioxidants. However, consuming too much antioxidant food (or even pills) may actually be bad for you because muscle-building entails some oxidation. Your Health Tubers choose these foods and called them “super foods” because they are essential and recommended for the health of every woman.
Our general advice is to lead well-balanced diet and buy only organic vegetables and fruits in order to stay healthy and beautiful. Do not trust all those “superfood” labels that you can often see in many supermarkets and grocery stores.
The above stated super foods for women can improve your overall health and support weight loss. Include them in your regular diet and ensure to avoid processed foods because they fuel weight gain.
References
Webmd.com Publichealth.lacounty.gov Rationalwiki.org