Much has been said about super food for women, every other month a new power food is introduced which is claimed to be better than the rest. In this world of rigorous advertising, it becomes difficult to judge actually what nutrition you are getting out of any food. Nutritionists say that some food items are advertised to be healthier than they actually are.So beware of these tall claims and stick to the basics. Basics being the fact that you need ample calcium, iron, protein, omega 3, Vitamins and sufficient amount of carbohydrates as well as fats. Being a woman, you do need extra supplies of calcium, omega-3 and Vitamin D.Eating fresh, unprocessed food has its overall benefits at any given day. To make the most out of the food you eat, try these 5 power foods, definitely powerful in providing you the nutrition you require.
Here Are The 5 Power Food Every Woman Should Eat:
1. Berries And Tomatoes
Strawberries, Raspberries, Blueberries and Cranberries all have the anti-cancer nutrients known as anthocyans. Anthocyans help in cell repair and decrease the risk of several cancers. Berries also have high quantity of Vitamin C and Folic acid as well as they provide powerful anti-oxidant protection. It is good for the heart, for skin from within and helps in checking urinal tract infection in women.Tomatoes, for that matter watermelon and red grapefruit, have Lycopene. It helps you protect against breast cancer, heart diseases and keeps the skin looking younger by protecting against UV rays of the Sun.
Include a cup of yogurt in your lunch, dinner or snack time to get about 445 gm of bone healthy calcium. Best to take low fat yogurt, with no added sugar or fruits. Do check the label on yogurt cup to find out the level of active culture in it. Yogurt is by far the healthiest form of dairy that you can include in your diet. In addition to providing calcium, it also reduces the risk of vaginal infections, stomach ulcers and irritable bowel syndrome.Three servings of one cup each of yogurt will fulfil all calcium requirements of the day for you.
Beans are very good source of protein and fibre, both soluble and insoluble fibre. Nutrients in beans can aid in lowering PMS, menopause symptoms. You can choose from soybeans, red clover, alfalfa sprouts, black cohosh and chickpeas.Beans have protease inhibitors that help slow down the division of cancer cells, thus prevent breast cancer.
4. Orange Juice Or Vitamin D Fortified Milk
Vitamin D is required by our body to help the bones absorb calcium effectively. This way it reduces the risk of osteoporosis, diabetes and tumours. Many women are deficient in Vitamin D as a result of staying out of Sun and using sunscreen which hampers with processing of Vitamin D.Low fat Vitamin D fortified milk and pure orange juice are two great sources of Vitamin D. Although Vitamin D is also found in salmon, sardines etc.
5. Fatty Fish
The Omega-3 fatty acids found in fish like salmon, mackerel and sardines is the healthy factor. The DHA (docosahexaenoic acid) and EPA (eicosapentaenoic) forms of Omega-3 can be used directly by your body, which is found in these fish. 2 to 3 servings per week of these fatty fish can prevent you against hypertension, heart disease, stroke, joint pain and some complications related to inflammation.The fatty fish has a major role in the good health of membrane of all cells in body. Frying the fish destroys most of its nutrients, so its best to take them steamed, smoked or grilled.