Healthy Food That Makes Women become Fit and Fresh

Eating Right

Do you know which foods pack the most vitamins, minerals and antioxidants? They’re not the usual suspects. Read on for a list of superfoods you’re not eating enough of...

It’s not always easy to eat the right things. So when you fill your plate with wholesome foods, it pays to make sure you’re choosing the most nutritious ones.





In addition to being very trendy, avocados are a superfood for sure. Avocados are a highly nutrient-dense food, compared to most others, and contain nearly twenty different vitamins and minerals.

If you can fit a couple of these foods into one meal (such as a smoothie or a salad), you’ll reap twice the benefits. Just remember that no matter what, eat a well-rounded diet and work with your doctor to make sure you’re nourishing your body properly. If you do that and take advantage of a few super foods, you’ll be way ahead of the game!

Superfood Broccoli

Few vegetables are as divisive as broccoli, which was on former President H.W. Bush’s “do not eat” list. Either you love it or hate it , and researchers have even studied the reasons why.

Here’s a clue: If your parents don’t like the green stuff, chances are you won’t either. Of course, that doesn’t mean you can’t find a tasty way to incorporate it into your diet.

Why it’s a good food for women: Cruciferous veggies like broccoli, Brussels, and cauliflower sprouts pack a serious punch against cancer.

Beets for healthy

Don’t let the color scare you: These crimson root vegetables are sweet, rich and buttery. And the nutritional value beets pack is so great, you really should get to know them better.

Why it’s a good food for women: Drinking a glass of beet juice (otherwise known as beetroot) may immediately lower your blood pressure.

Even if you think you’re at risk for high blood pressure, you will be. One in three Americans has hypertension and 90% will get it in their lifetime. High blood pressure can damage your arteries, which can lead to plaque buildup, heart disease, blood clots and strokes.

Beets are loaded with potassium, which counteract the effects of our salt-heavy diet.

This healthy food also high in folate, which we need to manufacture new cells and prevent DNA damage (a precursor to cancer).

Beet juice may also boost workout stamina by 16%, making exercise feel less tiring so you can go for longer. The chemicals in beets show great promise in combating cancer and inflammation, too.

Sardines

Sardines get a bad rap. But before you toss this one back to sea, know this: These guys taste like tuna, are less fishy than caviar and come already de-headed – so they won’t stare back when you peel open a can.

Why it’s a good healthy food for women: Sardines are a cheap and convenient way to fill up on fish oil, vitamin D and calcium all at once. Just one can of bone-in sardines covers 125% of your vitamin D needs, 35% of your calcium needs and 88% of your daily selenium requirement.

Selenium, an antioxidant, helps keep the immune system in fighting form and protects cells from damage.





Blueberries

Blueberries are a healthiy food that has been shown to have many powers From improving memory to reducing blood sugar to adding fiber to your diet, blueberries are a great add-in for smoothies, yogurt, salads or just to eat alone.

Kale

Kale is part of the broccoli, or brassica, family. So if you’re broccoli-phobic but want to reap its benefits, learn to love these leafy greens.

Why it’s a good healthy food for women: Not only does it do a number on cancer, it also helps the heart. According to Jibrin, a half-cup of kale juice per day jacked up helpful HDL cholesterol by 27% and lowered artery-clogging LDL cholesterol in just 12 weeks.





Kale is loaded with vitamin C as well as calcium and vitamin A, Leafy greens also contain carotenoids such as lutein and zeaxanthin that help preserve vision and prevent eyestrain, serious assets for those who stare at a computer screen all day.





Almonds

Almonds have been around since Biblical times and are a staple in the heart-healthy Mediterranean diet. Mild and versatile, the nuts work well in sweet and savory dishes.

These days, nearly every packaged food – from yogurt to breakfast cereal – claims it’s loaded with probiotics, helpful bacteria that promote healthy digestion and a strong immune system.

Prebiotics, though, are non-digestible food parts that create probiotics when they pass through your intestines.





Almonds, along with other high-fiber foods, are a prebiotic food and may ease stomach problems like irritable bowel disorders and diarrhea, and also boost calcium absorption. Snack on a handful daily to lower your LDL cholesterol. The nuts are high in vitamin E, linked to a lower risk of heart disease.

A quarter-cup of almonds also contains more protein than an egg, and they’re packed with magnesium, which encourages production of the brain chemical dopamine,, good for regulating mood and preventing depression.





Black beans

Found most often in Mexican cuisine, black beans are more popular than ever in the U.S.

Why it’s a good food for women: Beans hit it out of the ballpark when it comes to nutrition.

They’re loaded with the essential minerals folate, iron and magnesium

Beans are also the only food that found in two categories on the MyPlate food guide, They’re both a complex carbohydrate and a protein source.

People who regularly consume beans have better weight management and blood sugar regulation.

That’s because of their soluble fiber.





Black beans, in particular, have 3 times the amount of omega-3 fats than other beans, and their dark skin contains cancer-fighting chemicals called flavonoids.

Unfortunately, beans can be a tough sell, because they can be gassy. But they do keep your digestive system regular.

If you’re wary of the fiber content, you can avoid digestive distress by easing beans into your diet slowly. Eat no more than half a cup at a time.





Just Remember. Good Food Make Good Health

Women have a lot to think about when it comes to their health. Keeping blood pressure and cholesterol down is key, while improving blood sugar levels, getting more calcium and adding fiber, vitamins, minerals, and protein to the diet are all important, too. There’s no magic formula for supercharging health, but superfoods will fill many roles in one convenient package. Here are several superfoods that women will want to consider adding to theirA balanced diet is a cornerstone of health. Women, should enjoy a variety of good foods from all of the foods groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy and lean protein. But women also have special nutrient needs, and, during each stage of a woman's life, these needs change.Foods with rich nutrient provide energy for women's health and help to reduce the risk of disease. A healthy eating plan regularly includes:At least three ounce equivalents of whole grains such as whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, brown rice or oats.Three servings of low-fat or fat-free dairy products including milk, yogurt or cheese; or calcium-fortified plant-based alternatives.Five to 5-and-a-half ounce equivalents of protein such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, nuts and seeds.2 cups of fruits — fresh, frozen or canned without added sugar.Two-and-a-half cups of colorful vegetables — fresh, frozen or canned without added salt.Here is list of Best foods that will pack the most supplements onto your plate:AvocadoEggsDon't skip the yolk. One egg a day supplies 215 milligrams of cholesterol not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health. What does brain power have to do with exercise? Try doing a sun salutation without it.Whole Grain CerealLooking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: cup of whole-grain cereal with 4 ounces of fat-free milk. When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward.Be that as it may, what makes blueberries a genuine champion is their accommodation.They're flexible, They don't require seeding or slashing and you can get them all year, solidified, new or dried.Acai is a Central American with respect to the blueberry and is similarly as bravo, however they're costly and can be elusive.Where to get it: Blueberries can cost under $3 a pound in summer, yet then skyrocket in winter. To set aside extra cash, get them in mass when they're shoddy and stop them to utilize all year.