Here is a list of 10 of the foods most important to female nutrition.
10. Bean There, Done That
Beans are good for the heart. One half-cup serving of beans contains more than 5 grams of fiber, which is one quarter of the recommended daily allowance.
9. Kale to the Chief
Kale is a great source of folate, a water-soluble B vitamin that occurs naturally in food. It is recommended that women consume 400 micrograms of folate every day. Suffering from a folate deficiency during pregnancy can cause neural-tube defects in babies.
8. Beta Sight
Aside from carrots, beta-carotene is found in orange squashes, pumpkin, butternut squash and sweet potatoes. Since the body converts beta-carotene into vitamin A, this nutrient helps repair your skin and may even reduce your risk for breast cancer.
7. Just the Flax, Ma’am
Flax seeds and flax seed oil are an excellent source of Omega-3 fatty acids, which can help protect the heart. One way to add flax to your diet is to grind your own seeds and add them to that bowl of cereal in the morning.
6. Iron It Out
Instead of just taking iron in supplement form, women should get as much of it as they can from the food they eat. The iron found in food is easier for the body to absorb. Great sources of iron include Lean red meats, dark poultry and lentils.
5. Oh Boy, It’s Soy!
Eating plenty of phytoestrogen-rich soybeans can help women significantly lower their bad cholesterol (LDL) and raise the good (HDL) cholesterol. One great source of soy protein is tofu.
4. Water, Water Everywhere
Drinking plenty of water is essential for the health of men and women alike. Water is also one of the best tools in the weight loss game, since it suppresses the appetite and helps your body metabolize stored fat.
3. Broccoli Power!
Broccoli is a fabulous source of calcium and contains other important nutrients like potassium and B vitamins.
2. Chalk up the Calcium
Eating plenty of yogurt and other dairy products is a great way for older women to protect themselves against osteoporosis.
1. Something’s Fishy Here!
Salmon is a great source of Omega-3 fatty acids, it is also high in protein and low in cholesterol – not to mention the fact that it contains B vitamins, calcium, zinc, iron and magnesium.
By Glenn Mueller, eDiets, April 2006