More super foods for women

More super foods for women

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One cup of juicy, sweet watermelon serves up more than twice the lycopene (7.8 milligrammes) of a fresh tomato. And watermelon offers healthy amounts of vitamins A and C, and it has just 40 calories per cup.

How to enjoy: Toss a watermelon-feta-and-arugula salad. Or sprinkle chile powder on chilled watermelon slices.

Salmon

“It’s all about omega-3s,” says health guru Andrew Weil, MD, explaining why fish like sockeye top his must-eat list for women. All of our experts agreed: wild salmon packs a wallop with two kinds of heart-healthy omega-3s, including DHA, a fatty acid essential for a healthy pregnancy.

Omega-3s also boost mood, fight depression, and may protect against Alzheimer’s disease and cancer. Add in salmon’s lean protein and vitamin D (a critical nutrient many women lack), and you’ve got yourself a near-perfect food.

How much you need: Eat at least two servings of a fatty fish like salmon a week, the National Heart Association recommends. Can’t find it fresh? Canned wild Alaskan salmon is almost as good, says Steven Pratt, MD, author of SuperFoods Rx and SuperHealth.

Olive oil

No list would be complete without this flavorful oil. A staple of the Mediterranean diet, it has long been linked to heart health and longevity. But mounting evidence shows that olive oil may be good for your brain, too. A study from Columbia University suggests that sticking to a Mediterranean diet not only protects against Alzheimer’s disease but also helps with mild fuzzy thinking.

And that’s not all: findings from a 2008 study in Spain suggested that compounds in extra-virgin olive oil seem to fight certain kinds of breast cancer. Want to get more of this healthy staple in your diet? Substitute olive oil for other fats: use it on bread instead of butter and in the place of less-healthy cooking oils.

How much you need: Get two tablespoons a day; it may lower your risk of heart disease.

Green tea

This beverage all-star may fight cancer and heart disease, and help prevent dementia, diabetes, and stroke. It hydrates like water, too, so it helps fight fatigue. Bonus: drink four cups a day, and you’ll kick up your calorie burn by 80 calories.

Raisins

Here’s a great snack with energy-boosting carbs, in addition to fibre, iron, and vitamin C. Raisins are high in natural sugar, yes, but their special phytochemicals help fight tooth decay.

Kiwifruit

This petite fruit contains about 70 milligrammes of vitamin C—more than an orange and just five milligrammes short of the daily recommendation for women. Research links C to improved eyesight, lower cancer risks, and better heart health.

How to enjoy: Peel and slice some kiwi¬fruit, and mix it with bananas for a potassium-rich fruit salad; kiwifruit’s tartness complements the bananas’ mellow flavor. Or simply slice a kiwifruit in half and grab a spoon—the fruit creates its own bowl.

                                                                            –Health.com

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