Everyone needs to eat right, but eating right isn’t the same for everyone. Women’s nutritional needs are different from that of men. For instance, women’s bodies require fewer calories but often more iron.
If you’re a go-go-go business women or mom on the run, putting your health first can be a challenge. It is important to remember that when you look and feel your best you also perform your best.
Take a moment to focus on you, and make healthy a habit by incorporating these 10 Women Em-Power foods into your weekly menu.
10. Bean There, Done That
Beans are good for your heart and low in fat and cholesterol. In fact, one half-cup serving of beans contains more than 5 grams of fiber, which is one quarter of the recommended daily allowance.
9. Kale a head above the rest
Kale is one of the healthiest vegetables on the planet! It’s full of vitamins and minerals and a great source of vitamin K. Researchers at the Institute for Better Bone Health found that vitamin K decreases the frequency of bone fractures. Osteoporosis is common in women over the age of 50. Women are especially prone to the disease because women start off with lower bone density than men.
8. Beta Sight with beta-carotenes
Beta-carotenes is a fat-soluble micronutrient that’s great for your skin and has the potential to reduce women’s risk for breast cancer. Major carotene sources include orange vegetables such as carrots, pumpkins, and mangos.
7. Don’t cut the Flax
Flax seeds and flax seed oil is one of the richest sources of Omega-3 fatty acids and a great source of Dietary Fiber. Omega-3 fatty acids can help protect your heart and it’s important for women to take care of their heart because heart disease remains the leading cause of death for women in the United States.
6. Iron It Out
Iron is an important mineral needed to maintain hemoglobin at a normal level. Women who are menstruating, pregnant or breastfeeding or who perform high intensity workouts will often require increased amounts of iron. Great sources of iron include Lean red meats, dark poultry and lentils.
5. Soya been here often?
The soya bean provides large amounts of protein without much fat and no cholesterol. Soy can be consumed in many forms: as a bean, soy milk, miso, and soy powder. But stay away from processed forms of soy, which can strip away much of soy’s natural nutrients. The US Food and Drug Association has published claims that state “The daily dietary intake level of soy protein that has been associated with reduced risk of coronary heart disease is 25 grams (g) or more per day of soy protein.”
4. Water, Water Everywhere
Drinking plenty of water helps maintain body fluids. Water is great for weight loss too, since it suppresses the appetite and helps your body metabolize stored fat.
3. Broccoli Power!
Broccoli is a fabulous source protein, vitamin E, thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus and selenium. Broccoli is considered a superfood for its nutritional value and disease-fighting properties; recent studies link broccoli to cancer prevention.
2. Chalk up the Calcium
Although the recommended daily allowance of calcium is about 800mg a day, some experts claim that most women should get almost twice this amount. 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!
Oily fish and seafood contain omega-3 fat, which makes for good cardiovascular health and helps to reduce the risk of heart disease and stroke. Fish and seafood like salmon, sardine, squid, scallops and mussels are a good source of omega-3. Worried about Mercury? Read the FDA’s 3 safety tips to gain all the benefits of fish without exposing yourself or your children to harmful health risks.
Tabatha Davis is a contributing writer for eDiets. She enjoys writing about health topics and planning social media ventures. Tweet her @TabathaDavisPR