Whether man or woman, we all need the same nutrients to feel our best. However, being the unique creations that we are, women have nutrient needs that are special to only us. And, lucky for us, they all are found in foods that are mouth-watering delicious.
Granted, eating right is not about a handful of foods, but rather is the healthiness of the entire diet. That said, a few foods are truly super, packing in more than their share of nutrients and phytochemicals that lower women’s risk for diseases such as breast cancer and heart disease, helping prolong our lives, keep out minds sharp, and at the same time - tasting divine. Elizabeth Somer, registered dietitian and author of \"Nutrition for Women,\" lists the top foods for women. ";
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Why it’s good for you: Fatigue, memory
Beef has gotten a bad rap, probably because so many cuts of beef are drenched in saturated fat, the bad fat that clogs a woman’s arteries and leads to heart disease, colon cancer, and other ills. But, extra-lean beef has a number of good qualities, with iron topping the list. Iron is the #1 deficiency for women, with estimates ranging from 20% to 80% of women being iron deficient. Iron is the key oxygen-carrier in the body. Without enough iron, the tissues - from your brain to your muscles - literally suffocate for oxygen and that causes fatigue, poor concentration, and increased susceptibility to colds and infections. Not only does extra-lean beef contain a good dose of iron, but the type of iron, called “heme” iron, is really well-absorbed (30% versus as little as 5% in beans or other vegetables).
How to include more in your diet: Look for meat that is clearly labeled as grass fed (grass fed meat has more conjugated linoleic acid a heart-healthy fat). You only need about two 3-ounce servings a week, so don’t get carried away and start ordering 16-ounce steaks! Add thin strips of lean, grass-fed sirloin tip to a stir fry, super-lean ground round to chili beans or spaghetti sauce, or have an eye-round roast once in a while (just load the rest of the plate with tons of veggies!). Treat your meat to an antioxidant-rich rosemary and thyme rub, since studies show these herbs rid the body of cancer-causing substances by up to 87%. ";
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Why it’s good for you: Prevents heart disease, depression (including postpartum depression), and memory loss, encourages optimal brain and vision development in your baby
You are hearing a lot about the omega-3 fats these days and salmon tops the list for the tastiest, best source of these healthy fats. The omega-3s reduce the risk for blood clot formation and may lower blood levels of the bad cholesterol, which helps prevent heart attack and stroke. These fats help the brain develop properly, which is critical during pregnancy and while breastfeeding. The omega-3s also boost levels of serotonin, the feel-good brain chemical, and might lower Alzheimer’s risk by up to 60%!
How to include more in your diet: Of the top ten most commonly eaten fish, salmon tops the charts for omega-3s, so to keep the blues at bay include at least two 4-ounce servings a week in your meal plan: top a field of greens with sliced salmon and walnuts and toss in a light vinaigrette made with olive oil (avoid soybean and sunflower oils, which contain omega-6 fats that undo some of the benefits of the omega-3s). Or, choose foods fortified with the omega-3 fat DHA.";
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Why it’s good for you: Prevents birth defects, heart disease, dementia, colon cancer, and vision loss; protects skin and bones.
One of nature’s best sources of folate, a B vitamin that prevents birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). Another compound in spinach, called lutein, helps prevent macular degeneration, a leading cause of age-related vision loss. But, probably one of the most exciting new findings is that lutein helps protect your skin from the damaging effects of sun exposure. It appears that lutein protects the fats in the top layer of skin, preventing dehydration, roughness, and possibly even wrinkles over time. Spinach also is an excellent source of vitamin K, a nutrient essential for bone development.
How to include more in your diet: Besides the typical spinach, add frozen chopped spinach to homemade soups, layer it into lasagna, and use large leaves instead of a tortilla to wrap around cheese, beans, and salsa, etc.
";
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Why it’s good for you: Heart disease, cancer, Alzheimers, and insomnia
With more antioxidant muscle power than most other fruits, berries strengthen tissue defenses against oxidation and inflammation, which are underlying factors in most age-related diseases, from heart disease and cancer to Alzheimers. For example, substances in blueberries help with short-term memory loss associated with aging. All berries help lower risk for breast, oral, and colon cancers in women. With a wealth of phytochemicals like ellagic acid, adding strawberries to the diet lowers tumor risk by up to 58%. Both blueberries and cranberries help prevent urinary tract infections. Tart cherries are one of the few foods that contain appreciable amounts of melatonin, the brain chemical that helps you sleep.
How to include more in your diet: The best of the berries is in the pulp and seeds, so go for the whole fruit not juice. Aim for a cup of berries a day. Switch from ice cream to frozen blueberries for an after-dinner snack, add raspberries to tossed salads, add berries to salsas and dried berries to muffin batter, or briefly cook berries with a little Splenda, lemon juice, and corn starch and use as a topping for pancakes, French toast, waffles, and ice cream. Have a bowl of lemon sorbet topped with tart cherries as a bedtime snack to help you sleep. ";
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Why it’s good for you: Stress, bones, thyroid, and diabetes
The heart of the wheat kernel is a gold mine of nutrition. A half cup serving of toasted wheat germ supplies more than half of a woman’s daily magnesium needs, a mineral that three out of four women don’t get enough of, yet is essential for reducing stress, building bones, and regulating thyroid function (which affects 20% of postmenopausal women) and heart rate. Magnesium also aids in the production, release, and activity of insulin. Several studies, including one from Harvard School of Public Health, found that women cut their risk of developing diabetes by 48% when they consumed magnesium-rich diets. In contrast, low intake of magnesium increases risk more than three-fold. Wheat germ also supplies husky amounts of vitamins, including 100% of your daily need for folic acid, 50% of your vitamin E requirement, and decent amounts of trace minerals, such as iron and zinc.
How to include more in your diet: Sprinkle on oatmeal or yogurt, add to cookie and pancake batters, mix into muffin or meatloaf recipes, or blend with honey and peanut butter for a sandwich spread.
Your short-term action plan: Schedule a checkup with a cosmetic dermatologist so you can determine your specific skin type. \"A consumer can't really do that on her own,\" Sadick says, so you'll need professional help to determine exactly what your skin needs. Ask whether your skin is healthy, whether you're at risk of skin cancer, and if there's any way you can slow down aging.
";
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Why it’s good for you: Heart disease, healthy skin, and fibroids
Women average less than 3 ounces of canned tomatoes daily, which is no where near enough. Tomatoes are an excellent source of lycopene, a potent antioxidant found in the red pigment in plants that might be a heart saver. Maintaining high blood levels of lycopene could lower heart disease risk in women by up to 50%. Another study suggests that lycopene also might reduce the risk for fibroid tumors, which affect up to 45% of women.
How to include more in your diet: The first place to start is to consume more lycopene-rich foods, such as tomatoes and tomato products like paste, juice, and sauce. Cooked tomato products have more lycopene than fresh tomatoes. One study showed that lycopene is absorbed 2.5 times better from tomato paste than from fresh tomatoes. You’ll need seven servings or more a week, each containing at least 10 milligrams or the amount of lycopene in about 1.5 Tablespoons of tomato paste or two fresh tomatoes. The redder the fruit, the higher the lycopene, so add vine-ripened tomatoes to salads and sandwiches, since they have more lycopene than tomatoes picked green and allowed to ripen later. Add tomato paste and sauce or canned tomatoes to soups and sauces. For a quick snack, spread tomato-based pizza on a toasted English muffin, top with low-fat cheese, and broil until cheese bubbles.
";
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Why it’s good for you: Osteoporosis, intestinal problems, and even cancer
One in every three women after age 50 will fracture a bone because of osteoporosis. In women over 45 years of age, osteoporosis accounts for more days spent in hospital than diseases like diabetes, myocardial infarction and breast cancer. Getting enough calcium is paramount to preventing this epidemic, and yogurt is an excellent source of calcium, supplying 62% more than an equal amount of milk (488mg vs 300mg, respectively). In addition, thousands of studies, spanning decades of research consistently show that encouraging the growth of healthy bacteria in the digestive tract could boost immunity and also lower the risk for a wide variety of disorders, ranging from diarrhea, certain allergies, and lactose intolerance symptoms to irritable bowel syndrome and colorectal cancer. The best place to get the right bacteria is in plain, nonfat yogurt, with recent studies also showing that women who include the right kind of yogurt into their daily diets are less likely to suffer from bladder or vaginal infections. Surprise! Korean Kimchi also is a good source of that healthy bacteria - lactobacilli, while the cabbage itself lowers breast cancer risk.
How to include more in your diet: Look for yogurt with the right bacteria, such as Lactobacillus acidophilus, Bifidobacterium, and L. rhamnosus. If possible, yogurt also should be fortified with vitamin D, which not only improves calcium absorption but might lower your risk for a host of ills, from multiple sclerosis to colon and breast cancer. Eat your yogurt plain or sweeten with a little jam or fresh fruit; layer with fruit and granola in a parfait; use in smoothies, as a topping with fruit on pancakes, or incorporate into dips (i.e., mix plain, custard-style yogurt with strawberry jam, almond-flavored liqueur such as amaretto, Splenda, and vanilla extract as a dip for kiwi, strawberries, and other fruit).
";
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Why it’s good for you: Healthy Skin
A serving of sweet potatoes supplies five times the Daily Value for beta carotene, which might lower your risk for cancer, boost defenses against colds and infections, and protect the skin from sun damage. Beta carotene accumulates in the skin providing partial 24-hour protection against sun damage. The more carotene-rich produce you eat, the more skin protection you get. Bright orange veggies also supply hefty amounts of vitamin C, potassium, and iron, and more fiber than a slice of whole wheat bread.
How to include more in your diet: Microwave a sweet potato and top with maple syrup and pecans. Puree and add to soups as a thickener. Use instead of potatoes in salads. Slice sweet potatoes into wedges, salt, and bake at 425 degrees for 15 minutes for golden fries. Cook, mash, and use instead of noodles or rice as a base for any dish.
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Why it’s good for you: Heart disease, cancer, cataracts, skin, and aging
Oranges are the number one source of vitamin C in our diets, which is the most important water-soluble antioxidant in the body, associated with lowering risks for a number of diseases, from heart disease and cancer to cataracts and premature aging of the skin. Oranges also are an excellent source of folate, the B vitamin that helps lower risk for birth defects, heart disease, cancer, and even memory loss. They are an excellent source of potassium, especially for those women battling high blood pressure or who are on diuretic medications that cause potassium depletion (sometimes just increasing potassium-rich foods, such as citrus, in the diet is all it takes to lower medication dosages!). In addition, oranges supply both soluble and insoluble fibers. The soluble fibers, such as pectin, are especially important in lowering risks for disease like heart disease, diabetes, and cancer. For example, one study found breast cancer risk decreased 84% when vitamin C intake was high.
But that’s just the tip of the nutritional iceberg. The humble orange also houses more than 170 phytochemicals known to lower risk for breast cancer, heart disease, and inflammatory conditions in women.
How to include more in your diet: Switch from chips to orange sections for a mid-day nibble. Mix orange sections into orange-flavored yogurt, dunk orange sections in fat-free, dark-chocolate syrup; pair oranges with sweet potatoes in a salad; use fresh orange juice and maple syrup for marinades; mix orange sections into guacamole, rice dishes, and tossed salads; sprinkle candied ginger over orange sections for an after-dinner snack.
";
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Why it’s good for you: Diabetes, weight control, heart disease
This simple, old-fashioned favorite helps maintain a healthy weight thanks to the magic combo of fiber and water, which fills you up on fewer calories and digests slowly so you are satisfied between breakfast and lunch and less likely to be grazing at the fridge or vending machine. In addition, the type of fiber in old fashioned oats, called beta glucan - a soluble fiber, when mixed with liquid forms a viscous gel that helps decrease cholesterol absorption and lowers blood sugar levels, lowering the risk for both diabetes and heart disease. Old fashioned oats have much more fiber and staying power than instant or quick-cooking oats.
How to include more in your diet: Before you go to bed, do the prep work for Nutty Apricot Oatmeal by placing 1 /2 cup old fashioned oatmeal, 1/6 cup chopped dried apricots, 1 Tbsp. brown sugar and dash of cinnamon and almond extract in a preheated, wide-mouth thermos. Add 1 cup of steamed fat-free or low-fat milk and close tightly. In the morning just open the thermos, sprinkle with 2 tsp. slivered almonds, and you have a warm, delicious breakfast waiting for you!
";
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Why it’s good for you: Alzheimers and dementia, breast and ovarian cancer
A colorful spice popular in Indian cuisine, turmeric (it gives curry powder its bright orange color) contains powerful antioxidants, called polyphenols, that fight inflammation much like aspirin does. A recent study from UCLA showed that turmeric might have potent anti-plaque forming effects that could slow, stop, and maybe even reverse Alzheimer’s disease. Turmeric in curry powder is also associated with improvements in inflammatory bowel disease, ulcerative colitis, colon cancer, pancreatic cancer, breast cancer, psoriasis, and arthritis.
How to include more in your diet: No optimal amount has been identified. For the best dose, opt for pure turmeric powder rather than curry, since it is the active ingredient. Add curry powder or turmeric to stews and casseroles for a lively flavor, or mix some into steamed brown rice, sprinkle over cauliflower or any member of the cabbage family for a one-two punch against cancer. ";
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Why it’s good for you: Nausea and motion sickness
Fresh ginger is as effective as some medications in relieving nausea and vomiting during pregnancy and after surgery. Naval officers in one study reported less seasickness when they took ginger root powder before leaving port. Evidence that ginger also helps with arthritis symptoms needs further research.
How to include more in your diet: Toss in a few slices of fresh ginger when juicing carrots, apples, and other fruits/vegetables; add ginger to marinades for salmon; into stir frys; or sprinkle candied ginger over fruit and into muffins.";
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Why it’s good for you: Irregularity, heart disease, weight management
Women average only about a cup a year, a pittance compared to the 50 pounds of pork we gobble at the same time. Like most legumes, black beans are cholesterol-free, almost fat-free, and rich in fiber and nutrients, supplying more than half a day’s requirement for folic acid and hefty amounts of calcium, magnesium, iron and zinc in every serving. They also are loaded with phytochemicals, such as saponins and phytosterols, that lower cancer and heart disease risk, and they are low in the glycemic index, so help regulate blood sugar, as well as appetite. A study from Tulane University School of Public Health in New Orleans found that people who included beans in their diets at least four times a week lowered their heart-disease risk by 22% compared to people whose diets included a serving or less each week. Finally, black beans are the magic combo of water and fiber, so they fill us up on fewer calories than other proteins and are an excellent addition to any weight-loss diet.
How to include more in your diet: Use rinsed, canned black beans in salads, burritos, and soups, or sprinkle with cilantro and serve hot on top or rice.";
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Why it’s good for you: Heart disease, cancer, and weight management
Women who drink about 4 cups of tea a day lower their risk for heart disease, stroke, and breast, colon, and brain cancers. Phytochemicals and possibly caffeine in tea also help with weight management, if combined with a low-fat, calorie-controlled diet and exercise.
How to include more in your diet: Skip the bottled teas, since most of the health compounds are lost in processing. Instead, brew a pot at home and fill your thermos or water bottle to meet both your fluid needs and get your 4 cup quota. ";
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Why it’s good for you: Rich sources of antioxidants
Researchers at the University of Oslo, Norway analyzed 1,113 foods to identify those foods richest in total antioxidants. The results showed that spices and herbs, nuts and seeds, berries, fruit, and vegetables all were high in antioxidant. Of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples! That means that one tablespoon of fresh oregano has the same free-radical fighting power as one medium-sized apple. In contrast, some of the antioxidants are lost when herbs are processed and dried.
How to include more in your diet: Grow your own or buy them fresh. Add fresh herbs to pizza, into tossed salads, and at the end of cooking any sauce, from spaghetti to cream sauces.
";
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Why you need it: The ultimate comfort food, heart disease
Chocolate’s botanical name is theobroma cacao, which appropriately translates to “Food of the Gods.” Besides the fact that nothing curbs a craving for chocolate, except a bit of this melt-in-your-mouth delight, the cocoa powder in dark chocolate outranks just about any food studied when it comes to antioxidants. The level of antioxidants can be measured in any food by a test called Oxygen Radical Absorption Capacity or ORAC. A serving of dark chocolate measures 9,000 units on the ORAC scale, compared to an average of about 2,000 units found in typical servings of fruits or vegetables. This might explain why dark chocolate lowers heart disease by 20%, probably because it lowers total cholesterol, reduces blood clots and inflammation in arteries, and keeps arteries elastic. Chocolate also might lower the risk for hypertension and diabetes.
How to include more in your diet: Skip milk chocolate and Dutch processed cocoa, which have next to no antioxidants. Choose chocolate that is at least 70% cocoa powder. Chocolate is calorific, so you must limit serving to about an ounce:
1. Include a small amount of high-quality dark chocolate with meals or soon after. You’re less like to binge that way.
2. Buy individually wrapped pieces, so it’s portioned for you ahead of time.
3. Use cocoa powder as the base of your chocolate treats, since it has no cocoa butter and is low in calories, yet packed with antioxidants.
";
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TDY_Superfoods[i-1].body = "1. Flax oil: The omega-3 fat in flax (or walnuts) doesn’t hold a candle to the omega-3s in fish, especially DHA. Granted, all the omega-3s, including the one in flax, help lower heart disease risk. But flax has not been proven to provide any of the other benefits obtained from fish oils, especially DHA, including a lower risk for dementia, depression, allergies, asthma, and possibly even Alzheimer’s. Only about 15% of ALA is converted to DHA in the body. So, to get the biggest bang for your buck, stick with foods rich or fortified with the omega-3 fat DHA.
2. Granola: The fat and calorie content of most granolas rivals that of a cheeseburger. Choose low-fat versions or serve up a bowl of a whole-grain cereal, like Shredded Wheat, then sprinkle a little granola over the top and serve with nonfat milk.
3. Wheat Grass Juice: When something tastes this bad it must be good for you, right? What a relief to know you don’t have to drink wheat grass smoothies or choke down brewer’s yeast to eat right. In fact, other than some vitamin A and iron, which you easily will get in the spinach mentioned above, wheat grass has nothing to rave about, except chlorophyll, which humans don’t need. No scientific studies have proved wheat grass juice has any healing effects. "; // END editorial data