Secret foods for Women
Sometimes it can be hard for a woman to tell the nutrients from advertising ploys. Nutritionist Elizabeth Somer, MS, RD, author of Age-proof Your Body said that, we are sometimes led to believe that a specific food is healthier than it really is. As most of us know and happened in the 90’s where low fat cookies made everyone temporarily forget about calories. A product may advertise itself as a non cholesterol, but it still can be loaded with bad fats or tons of calories. You have to look at the total food to know for sure.NYU nutritionist Tara Miller, MS, RD, said that You have to read the whole label, look at all the ingredients and the portion sizes, before you know for sure just how healthy a food is. Or . . . you can read it here all the “super foods” that every woman must have.
Secret Food # 1: Low fat yogurt (Goal: 3 to 5 servings a week)
Experts said that evidence continues to accumulate that reveals its benefits in many new and exciting ways. Any fermented dairy product, is contains healthy probiotics bacteria which can help you to protect your intestine from bad bacteria.
There is a suggestion that yogurt may lowering the risk of breast cancer, and also there is very strong evidence it can reduce problems corelated with irritable bowel syndrome and inflammatory digestive tract disorders, which both of the condition mostly happened in women then men. Not just that but yogurt can help reduce the risk of stomach ulcers and vaginal infections.
Somer says. One cup of yogurt has about 448 mg of calcium, compared to just 300 for eight ounces of skim milk. The key, is to choose a low fat yogurt with live cultures such as lactobacillus acidophilus. And do check the label, Somer advises.
Secret Food # 2: Fatty fish: salmon, sardines, and mackerel (Goal: 2 to 3 servings every week)
The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) plays a vital role in the health of the membrane of every cell in our body, also helps protect us from a number of health problem (heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis, also Alzheimer), says Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York.
Secret Food # 3: Beans (Goal: 3 to 4 servings every week)
Low fat beans are a good source of protein and fiber and may have protective effects against breast cancer and heart disease. Not just that, beans may also play a role in stabilizing female hormones. Beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas. Last but not least, if you are in your reproductive years, beans can give you a steady supply of folic acid ― essential if you should become pregnant.
Secret Food # 4: Tomatoes or watermelon, red grapefruit, red navel oranges (Goal: 3 to 5 servings each week)
All these fruits contain lycopene. Research is starting to show that lycopene may protect against breast cancer, also a powerful antioxidant that can help a woman fight heart disease. The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.
Super Food # 5: Vitamin D fortified low fat milk or orange juice (Goal: At least 400 IUs of vitamin D daily)
Vitamin D is essential to helping the bones to absorb calcium from the gut, and helps reduce the risk of osteoporosis and can be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.
Somer says, that a growing body of research indicates many women may be vitamin D deficient. A combination of staying out of the sun (which the body uses to manufacture vitamin D) and using sunscreen, which blocks the synthesis of vitamin D, has resulted in many women hitting a dangerously low level of this nutrient, says Somer.
While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.
Secret Food # 6: Berries (Goal: 3 to 4 servings every week)
These fruits can protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.
These berries (blueberries, strawberries, raspberries, cranberries), also have high vitamin C and folic acid, which is essential for all women in their childbearing years. They can be a powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out. Cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.
via webmd
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