We’ve made that easy to do with Health’s top super foods for women. They were selected for their mega benefits, from bone building and skin beauty to fat busting and disease fighting.





Everything you eat can be a tool in your health maintaining tool, and picking the very best weapons is paramount. The following healthy foods claim big bragging rights by protecting the future you from a variety of women’s health concerns: They can make away diseases like breast cancer, diabetes and heart disease; strengthen the bones; fortify immune system; protect and glowing skin; and nurture your developing baby.





Eating Right

Nutrient-rich foods provide energy for women's lives 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.

Five to 5-and-a-half ounce equivalents of protein such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, nuts and seeds.

3 servings of low-fat or fat-free dairy products including milk, yogurt or cheese; or calcium-fortified plant-based alternatives.

Two-and-a-half cups of colorful vegetables — fresh, frozen or canned without added salt.

Two cups of fruits — fresh, frozen or canned without added sugar.





Most of these healthy foods might already be in your pantry. Since there are a lot of nutritious candidates on supermarket shelves, we’ve dug through the science to find out which ones give women that extra edge. Read on to learn about how these delicious foods can be powerful allies for women health.





Walnuts

1 in 4 American women die of heart disease every year and 90% of women have risk factors for developing cardiovascular disease. Protecting most vital organ is as simple as adding some walnuts to your diet. This heart-shaped nut is teeming with antioxidants and omega-3 fatty acids that can help keep you safe. Munching on two ounces a day could significantly improve blood flow to and from the heart in just 8 weeks. Another study found that the same amount can help delay development of breast cancer and slow tumor growth in mice. Speculation is that antioxidants called phytosterols, already known cancer fighters, could be the culprit.





Apples

One of the best foods that women should be eating is apple. Metabolic syndrome—a syndrome that refers to a cluster of conditions like insulin resistance, high blood pressure, and high cholesterol—is the main contributor to heart disease, the leading killer of American women. While women who eat a diet rich in blood-sugar-spiking refined carbs or those who are overweight are most susceptible to metabolic syndrome, even healthy postmenopausal women are also at risk. Apples are one of most effective foods at reducing the risk of death from coronary heart disease and cardiovascular disease among women, as these women had less abdominal fat and lower blood pressure than their peers who didn’t consume apples.





Peanuts

One of the most underrated cancer fighters of the bunch, peanuts are a great source of cancer-fighting choline. Women who consumed the highest amount of choline had the lowest risk of breast cancer compared with those who consumed the least. And other studies have connected and choline deficiency with a higher risk of liver cancer as well as other ill health effects, such as fatty liver disease.





Portabella Mushroom

Mushrooms not only a super low-cal, they’re a good source of with potassium, a nutrient that can help lower blood pressure and offset the negative effects of excess sodium. Another reason to add the veggie to your shopping list: There are increased immunity in people who ate 4 ounces of cooked mushrooms every day for four weeks. Experts attribute the increase to mushrooms’ high levels of vitamin D, and portobello mushrooms boast the greatest concentration.





Tomatoes

Fresh and delicious, treasure and cherry tomatoes are a simple sustenance to cherish. So it's simply what tops off an already good thing that observational examinations propose lycopene-rich nourishments like tomatoes may assume a job in warding off bosom and cervical tumors. Since no clinical preliminaries have tried the theory, it's not verification positive.





What's more, perhaps the insurance originates from an eating regimen wealthy in vegetables as opposed to only one vegetable. In the event that that is the situation, think about tomatoes for heart well being. Subsequent to following about 40,000 woman, Boston analysts finish up lycopene or different phytochemicals eaten as oil-based tomato items may secure against cardiovascular illness.

Folate During the Reproductive Years When women reach childbearing age, they need to eat enough folate to help decrease the risk of birth defects. The requirement for women who are not pregnant is 400 micrograms per day. Including adequate amounts of foods that naturally contain folate, such as citrus fruits, leafy greens, beans and peas, will help increase your intake of this B vitamin. There also are many foods that are fortified with folic acid, such as breakfast cereals, some rices and breads. Eating a variety of foods is recommended to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary. This is especially true for women who are pregnant or breast-feeding, since their daily need for folate is higher, 600 mcg and 500 mcg per day, respectively. Be sure to check with your physician or a registered dietitian nutritionist before taking any supplements.

Salmon While the omega 3 fats in salmon do everybody a great deal of good, ladies net a couple of extraordinary advantages. Pregnant? Studies discover the oils in greasy fish like salmon can enable you to beat the baby blues, especially in the event that you tighten up admission amid the third trimester. Building hinders for the cerebrum and sensory system, omega 3 fats are additionally basic for the creating hatchling. In your forties and past? Remember that coronary illness is as yet the main enemy of ladies. Also, when estrogen levels start to dive, eating greasy fish can help keep the ticker solid. The correct portion: Two servings (around 4 ounces) of salmon, or other greasy fish, every week.

That's all some of best foods to make woman health.

Some people love to eat, but they also love to feel great. we can do both if we choose foods that make us smarter, leaner, stronger and then use them in tasty new ways.