The Best Healthy Foods For Women

The Best Healthy Foods For Women

The following strong health foods have a surprisingly positive impact on your body's health, so they can prevent some serious diseases such as diabetes, cancer, and heart disease. It is also able to strengthen your immune system, protect and soften your skin, help you lose weight or even maintain your body's agility. If you're eating most of these really great foods, congratulations! And if you don't usually eat it, it's time to fill the shopping cart with these healthy foods to improve your health and so you can enjoy a body full of vitality and freshness.

Eggs :

Egg yolks are a source of many essential nutrients that are difficult to obtain, including choline, which is associated with lower rates of breast cancer (one egg yolk provides 25% of your daily choline needs), antioxidants that may help prevent macular degeneration and cataracts. Although many of us have avoided eating whole eggs because of its association with the risk of heart disease, there is strong evidence that Eggs are not harmful to most of us and it is really very healthy. However, people with heart disease should reduce egg yolk intake to two times a week, but the rest of us can eat one whole egg a day, research has shown that this will not increase the risk of a heart attack or stroke. Whisk one whole egg and two egg whites to make omelets, and monitor your cholesterol intake in other meals.

Organic skim milk:

Skim milk is beneficial for body health, as studies have shown that calcium is not only supportive of bone health and strength, but also fights obesity. Recent research by the University of Tennessee also found that obese people who followed a calcium-rich diet and low in calories lost 70% more weight than those who ate less. It's worth noting that vitamin D not only allows your body to absorb calcium, but An excellent nutrient in itself. Research suggests that consuming enough vitamin D can reduce your risk of heart disease, protect you from certain types of cancer, and help relieve back pain, and even protect you from depression, but most of us don't get enough of the 1,000+ IU per day recommended by most experts. no Add a small amount of milk to your morning cup of coffee to provide the calcium and vitamin D you need. So we recommend using organic skim milk instead of water to prepare oats, drink a cup of it with breakfast, or add some chocolate syrup to it for after dinner.

Beans :

It's hard to imagine food more perfect than beans. Eating one cup of cooked beans can save you up to 17 grams of fiber. It is also loaded with protein and dozens of essential nutrients, including some nutrients that most women lack: calcium, potassium and magnesium. Studies have linked bean consumption to a lower risk of heart disease and type 2 diabetes, High blood pressure, breast and colon cancer. Recent dietary guidelines from the U.S. Drug and Food Administration recommend consuming at least 3 cups of beans a week -- three times the amount we normally get. Fill the pantry with all kinds of beans: black, white, labia, fat-free cooked beans, etc. Add them to the salad, stuffed baked potatoes, vegetarian chili eaters, or mash them to make a puritan.

Olive Oil :

Olive oil is full of heart-healthy monounsaturated fats (MUFA), which lower levels of “bad” LDL cholesterol and raise levels of healthy “HDL” cholesterol. It is also rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, such as Alzheimer's disease. Choose extra virgin olive oil to get the most benefit Antioxidants and flavor. And sprinkle small amounts of it on the vegetables before baking in the oven. Use olive oil for sautéing or quick browning, in salad dressings and marinade dressings, and to add flavor to bread instead of a layer of butter or margarine.

Spinach :

We won't tell you Popeye's jokes that he derives his power from eating spinach, but we have to say that spinach has wonderful health elements. They contain a lot of lutein, which is the yellow pigment like sunlight that is found in egg yolks. Aside from its benefits that protect you from age-related macular degeneration, which is a major cause of blindness, lutein may protect you from heart attacks by keeping your artery walls free of cholesterol. As the leaves Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folic acid, a B vitamin that prevents birth defects. Cook frozen spinach leaves (since spinach provides more iron when cooked than when eaten raw) and serve it as a side dish with dinner a few times a week.

Tomato :

Tomatoes are one of the most common sources of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we usually eat them as a sugar-packed sauce in a bowl of spaghetti or as a thin slice on sandwiches. To make a healthy tomato side dish, cut the tomatoes into quarters and coat them with olive oil, garlic powder, salt, and pepper. Then roast it in the oven (205°C) for 20 minutes, and serve it with chicken.

Sweet Potato :

Sweet potatoes are one of the best ways to get vitamin A - an important nutrient that protects the eyes and maintains healthy skin, the lining of the respiratory, urinary and intestinal systems. It comes from foods that contain beta-carotene, which your body converts into the vitamin. Other foods rich in beta-carotene include carrots, squash, kale, and cantaloupe, but sweet potatoes are among the foods that contain the most beta-carotene. It serves half a cup of These sweet kernels are only 130 calories, versus 80% of your daily recommended intake of vitamin A. Replace the roasted potatoes with a medium-sized sweet potato and bake it in the oven to get (1,096 micrograms) of this essential vitamin.

Garlic :

Garlic is one of the best foods ever to add flavor to your foods, and the necessary nutrients to your diet. Garlic, which belongs to the onion family, contains more than 70 active phytochemicals, including allicin, which studies have shown can lower high blood pressure by as much as 30 points. Plus, high consumption of garlic lowers rates of ovarian, colorectal, and other cancers, according to a report My research was published in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. In a scientific study, British researchers gave a placebo or garlic extract to 146 people for 12 weeks. Individuals who received garlic extract were 67% less likely to catch a cold. To get the most benefit from garlic, crush the cloves, and leave them for up to 30 minutes before heating them. This method activates and preserves heart-protective chemical compounds, according to a 2007 study in Argentina.

Blueberries :

Blueberries may be one of the most powerful anti-aging foods, as they are packed with age-fighting antioxidants. When researchers at Cornell University tested these powerful compounds in 25 types of fruit, they found that sweet and tart wild blueberries (which are smaller in size than cultivated blueberries) are packed with the most absorbable antioxidants in the body. Research has shown that a diet rich in cranberries can help with memory loss, prevent urinary tract infections, and relieve stress. Eye . And Ronald Pryor, assistant professor in the Department of Food Science at the University of Arkansas in Fayetteville, recommends adding up to ½ cup of wild blueberries to your diet per day to get their maximum health benefits. This supplement will provide you with about twice the amount of antioxidants that most of us get in a single day.

Guava :

This tropical fruit is an essential source of vitamin C that maintains the health and freshness of the skin, as guava contains 250% of the recommended daily intake of vitamin C in each serving. One cup of guava has nearly 5 times the amount of vitamin C in a medium orange (377 milligrams versus 83 milligrams) - more than 5 times the amount you need daily. They're also full of lycopene (26% more than tomatoes), which may help reduce heart disease risk. According to scientific research conducted by Microbiologists in Bangladesh, guava consumption can also protect you from foodborne pathogens such as listeria and staph (staph bacteria). You can buy guava juice, or cook guava pieces in water over low heat as you would make apple sauce. Guavas are also a great ingredient in a smoothie: just mix ½ banana, ½ ripe guava, a handful of strawberries, ½ cup of soy milk, and a few ice cubes to make a delicious and nutritious smoothie.