Modern day woman’s roles are not limited to being a mother or wife. She also needs to be a teacher for her kids, a nutritionist for her family, a constant friend to her husband and kids and more apart from being a professional in her own field. One can say modern day woman is no less than a superwoman. In her pursuit of being the best in every field, she requires the unlimited strength from within which only a balanced and nutritious diet can provide. Here is a list of the best superfoods that every woman must include in diet. These foods also restrict or lower the risk of various diseases that women are more prone to.
Here Are Top 25 Superfoods For Superwomen:
When it comes to foods that delay the aging process, blueberries are the winners – hands down. Here the word ‘wild’ plays a significant role as research studies found out that wild blueberries contain the highest amounts of antioxidants – anthocyanins. Wild blueberries enhance motor skills and prevent memory loss. These are also excellent blood pressure regulator. Wild blueberries have amazing antioxidant properties that reduce wrinkles.
There is definitely a connection between women and dark chocolate. It helps them to cope with the stress and depression that PMS brings every month. In addition, it contains antioxidants that protect the heart from stroke and other such diseases. It also contains plenty of bone healthy nutrients such as manganese, magnesium, phosphorus, copper and zinc. It promotes clear thinking, skin hydration and lower blood pressure.
Apart from aiding in weight loss, green tea prevents a lot of diseases like cancer, dementia, heart disease, fatigue and diabetes.
One of the most common type of cancers that affect women is breast cancer. Research proves that broccoli contains certain chemicals that fight excess estrogen to prevent risk of breast cancer. Broccoli contains very few calories and keeps you fuller for longer. Some of the women friendly nutrients found in broccoli are vitamins A, D, folic acid and potassium, iron, fiber and calcium.
Not only good for your skin, avocados are rich in MUFAs i.e. monounsaturated fatty acids that fight belly fat, cure fertility issues, lower cholesterol (due to presence of plant sterols) and reduce risk of heart diseases. They pack potassium, protein, magnesium, folate and vitamins K, E and B6.
Apart from being rich in B vitamins and protein, beef contains iron which women need in abundance. Always be sure to opt for the grass fed variety which contains more of cancer preventing conjugated linoleic acid. It also has more omega-3 fatty acids to prevent heart diseases. Grass fed beef would also keep your calorie intake minimum.
Apart from lowering cholesterol, oats aid in weight loss and regulates as well as regularizes bowel movements. It largely boosts the immune system and is antioxidant rich to prevent free radical damage to cells.
A single serving of Greek yogurt meets one-fourth of woman’s daily calcium intake. Also, Greek yogurt is rich in protein and probiotics that cures irritable bowel syndrome which is very common among women. Not to mention that Greek yogurt also boosts immunity.
It enhances longevity, promotes heart health and increases brain power. That is to say, supplementing your diet with olive oil would keep Alzheimer’s disease and breast cancer at bay apart from promoting gorgeous skin.
It contains more vitamin C than an orange. One kiwifruit meets more than 90% of daily requirement of vitamin C for women. It improves eyesight, heart health and reduces cancer risk.
One of the best foods to check weight, reduce belly fat and lower cholesterol, almonds are also good for fighting signs of aging like wrinkles, fine lines and dark circles.
Wild Alaskan Salmon
Women need a lot of omega-3 fatty acids to cope with various challenges that life throws at her every single day. Not only is omega-3 fatty acid like DHA good for your heart but is essential for healthy pregnancy. Also, omega-3 fatty acids help in regulating mood swings, fighting depression and risk of cancer, and preventing Alzheimer’s disease. A lot of women suffer from vitamin D deficiency and wild Alaskan salmon is rich in it. The lean protein in it also helps in losing weight without compromising with the recommended protein intake.
Raisins are a great way to gain energy without putting on weight. Rich in vitamin C, iron, fiber and natural sugar, raisins boost a woman’s health as they snack on them. Raisins are also loaded with phytochemicals that prevent tooth decay.
This one is for vegetarians who have lesser protein rich food choices. Eating soybeans moderately would prevent bone degeneration after menopause and also reduce risk of breast cancer.
This amazing winter superfood contains energy boosting carbs, potassium, manganese, fiber and essential vitamins – all good for woman’s health.
Considered nutrient dynamos, red beans are natural antioxidants and contain fiber, minerals, folate and minerals. Red beans also have resistant starch which enable the body to burn more fat, keeps you fuller for longer, regulates blood glucose and prevents cancer.
They contain ellagitannins that have amazing antioxidant properties and thus prevent cancer. Being rich in vitamin K, raspberries promote bone-mineral density thereby reducing risks of fractures.
Rich in protein, vitamins A and D as well as saturated fat, eggs are wonder foods for women. They contain brain healthy choline and eye healthy carotenoids.
Loaded with omega-3 fatty acids, minerals, fiber, vitamins, etc. walnuts help lower cholesterol, beat stress, prevent cancer and heart disease, enhance brain power and promote good sleep.
Leafy greens are the best dietary source of essential nutrition for women. Swiss chard promotes cognitive function and enhances mental health to fight Alzheimer’s disease. It contains vitamins E and folate that improve brain function. They contain phytoestrogens for hormonal balance in women.
Loaded with iron, phosphorus, copper and magnesium, quinoa boosts bone health. Manganese in quinoa also relieves PMS symptoms.
Rich in lycopene, tomatoes are great foods to cut the risk of breast cancer and cervical cancer – two of the most common in women. Also, lycopene has natural sunscreen properties that increase SPF in your skin. Polyphenols in tomatoes are natural blood thinners that prevent heart diseases.
Although tomatoes are widely regarded for their lycopene content, it is unknown to most people that watermelon contains double the lycopene than a tomato. In addition, watermelons contain vitamins A and C, all of which aid in preventing cancer.
Loaded with protein and calcium, kefir contains natural probiotics that aid in digestion and relieve IBS symptoms.
Sure dark chocolates are great mood elevators but they give you ample calories. Snack on some pumpkinseeds instead that are excellent source of amino acid tryptophan that enhance mood, especially during PMS.