50 HEALTHIEST FOODS FOR WOMEN-The second part
11. Avocado
Avocadoes are smooth and buttered fruits which are good source of MUFAs. Avocadoes, when inculcated in salads and salsas, heighten the absorption rate of a type of carotenoids, which reduce and allay the threat of heart problems and macular degeneration of eyes, which can lead to blindness.
Elizabeth Somer, who is author of 10 Habits That Mess Up A Woman’s Diet, declares about the powers and potency of avocados by revealing that they are heavily loaded with vitamin E, folate, soluble fibers, potassium (protective-for-heart compounds). Like nuts, they possess a lot of calories so replace avocadoes with cheese or mayo to balance the calorie count of your day.
Is Avocado Acidic
12. Olive Oil
Mono-unsaturated fats (MUFA’s) are healthy for heart. They are present in olive oil in abundance. They control bad “LDL” and improve good “HDL” of cholesterol. Moreover, the antioxidants are defensive against cancer and Alzheimer’s. You can use it for baking or roasting; for sauté or shallow frying; for marinating and adding flavor to bread in dinner etc.
Can you Cook with Olive Oil
13. Broccoli
Life-threatening diseases are a myth in front of broccoli and it’s disease-fighting cousins, according to a research by John Hopkins. A study was conducted on 6,100 people, where 26% risk of catching a deadly disease was reduced among people who consumed four broccoli, cauliflower or cabbage serving per week. Steaming broccoli is necessary as it gets rid of sulforaphane, which can be harmful.
Allergic to Broccoli
14. Spinach
Popeye loved spinach for his super powers probably for a reason! It builds macular muscles and prevents blindness; and its lutein, the yellow pigment, clears up arterial walls of cholesterol, which consequently prevents you from heart attacks. Spinach contains iron, which helps in transfer of oxygen to cells and provides them energy. It has folate and B vitamins which function against birth defects. Cooked spinach is better than raw one, so have a few cooked spinach servings every week.
Spinach Heart Health
15. Greek Yogurt (Organic)
Yogurt is beneficial in terms of being a great source of calcium and immune-strengthening bacteria. Why you should be choosing Greek Yogurt? Because it’s a bargain as Greek yogurt has got double the amount of protein (unfortunately 25 percent women above the age of 40 aren’t getting enough). Oikos Organic yogurt has about 90 calories, 15 g proteins for only 5.3 ounce of Greek yogurt serving.
16. Garlic
Garlic is heroic in its actions along with onion for containing 70 active phyto-chemicals which include allicin (it decreases high BP by 30 points). Garlic protects against villainous ovarian, colorectal cancers, reveals a research of American Journal of Clinical Nutrition.
Garlic has been shown to prevent against cold according to a research involving 146 people who had garlic extract for twelve weeks. Allicin, basically, fights against infections and bacteria. Another 2007 study reveals a secret to healthier garlic: you need to crush the garlic cloves and keep them for half-an-hour before heating them, so that all the protective compounds for health of heart are activated and preserved.
Garlic Cloves Health Benefits
17. Sweet potatoes
Sweet potatoes are among the foods with abundant amount of beta-carotene which can help in maintenance of respiratory, urinary and intestinal tract lining along with maintenance of your vision and skin. Only a half cup of sweet potato supplies with 80% of vitamin A with just 130 calories. Replace your French fries with baked form of sweet potatoes and you will love them.
Is there sugar in potatoes
18. Red Peppers
Citric fruits are famous for possessing vitamin C but red peppers are most rich source of vitamin C. The vitamin is functionally beneficial for skin and immune system. UK researchers observed intake of vitamin C by 4,025 women and it led to lesser wrinkles and dryness. The vitamin can help you recover from cold and flu faster. Finnish researchers experimented with men having low consumption of vitamin C and found them to be 2.4 times more prone to strokes. Researcher in Australia established another fact that antioxidants in red peppers help in reduction of knee-pain and thus, they protect against arthritis.
Calories in a red bell pepper
19. Figs
Figs have double the amount of potassium found in a single banana; and surprisingly 6 figs, in total, have 891 mg of BP controlling mineral–which covers only 20% of your daily need. A study in Netherlands discovered that diets high-in-potassium mineral lead to decreased death rate from diseases in adults of age 56 and older. Figs are perfect sources of calcium as well. You can serve figs by adding chopped figs in yogurt, salads, and oatmeal cereals.
How to eat dried figs for weight loss
20. Blueberries
Blueberries are delicacies, which, in essence, defy aging process and are stuffed with antioxidants. Cornell University experimented with 25 fruits to check their potency based on their compounds and found wild blueberries to be having most absorbable antioxidants. Blue berries in diet plans help against urinary tract infections, eyestrains, and memory loss. Ronald Prior, who is professor of food science in Fayetteville at the University of Arkansas, suggests half a cup of blueberries is a recommended dose for daily diet.
50 HEALTHIEST FOODS FOR WOMEN-part One
Review your menu according to these superstar foods in the world of nutrition.
Super-Healthy Foods for Your Active Day
These foods claim conceitedly of their superpowers that include: prevention from chronic and common diseases of present times like cancer, diabetes, heart attacks and other heart problems; strengthening of your immune system; protection from skin problems by getting you a smoother skin; helping you in maintenance of weight-height balance; and helping you lose weight in case of obesity. They do seem to be great and unbelievable claims but remember that your food has got solution to all your problems. You are what you eat.
Best Meal Plan for Women's Weight Loss
If these foods are already part of your daily routine, then, you must be benefiting from them a lot. Your health is important, so count on these 50 super foods to a smarter and healthier lifestyle.
1. Lychee
A study in France experimented and observed all fruits and found lychee to be standing at second-highest point for possessing heart-healthy polyphenols. They are vital compounds against degenerative cancerous diseases. You can add lychee to fries on kebabs made of chicken to add a sour-sweet taste of grapes to them.
Lychee Berry
2. Tomatoes
Red and juicy tomatoes are excellent health experts in themselves. Overlooking the personification, they really are magical in their effects as they protect you against heart problem and breast cancer with the help of an antioxidant, lycopene. They are rich in vitamin A, E and C and prevent you from pancreatic cancer. Instead of taking tomato sauce, spaghetti sauce, eat them in raw form or coat them with garlic powder, pepper, salt and olive oil and bake them for 20 minutes. The baked tomatoes can be served along with chicken.
What do tomatoes do for you
3. Pomegranates
Pomegranates are connected to health of heart as well as mind. Polyphone of pomegranate, according to recent research, assists arterial wall in contraction and relaxation to maintain a continuous blood flow in body and prevents stiffness of walls. Another research says that their antioxidants are functional in terms of infection removal, specifically, in Alzheimer’s disease. Not just the seeds but the pith has fruitful and healthy compounds for you so enjoy a bit of pith too.
Pomegranate Weight Loss
4. Bananas
A good potassium source is bananas. Potassium is a macro-nutrient which maintains BP and nervous system functioning to the optimal level. Banana has 450 milligrams of potassium, which makes up only 10% of our daily need. It possesses fibers, too, for normal functioning of stomach.
Banana Heart Health
5. Onions
Onions have double power of polyphenols,, unlike garlic, and have flavonoids. These powers work together to lower stress and risk for developing cancer. Onion has properties that act against diabetes and heart disease. Chromium in onions regulates sugar level in your body.
6. Beans
Beans are perfect foods for a diet, as they are sources of nutrients and fibers. A cup of cooked beans provide 17 g of fibers. They’re over-loaded with nutrients like calcium, magnesium, potassium and proteins.
They decrease your risk for heart problems, type 2 diabetes, breast cancer, high BP and colon cancer. Latest recommended weekly dose is about three cups of beans. Keep shifting from black and white beans to kidney beans by adding them in salads; by using them in veggie chili sandwich spreads; and by stuffing them in baked potatoes.
Black Beans Weight Loss
7. Nuts
You only have to take 1 ½ ounces of nuts each day according to USDA researchers. They, too, reduce the risk of diabetes and heart problems. Walnuts have omega-3, hazelnuts have arginine (lowers BP), and almonds have polyphenols (significant for heart’s health for lowering cholesterol). But, nuts have lots of calories so have them in moderate amount. Have mixed nuts chopped up in a jar to be sprinkled on deserts, salads, yogurt and cereals.
Best Nuts for Losing Weight
8. Edamame and tofu
Soy is no-more a panacea but endamame has maintained its vitality as a super ingredient in diet plans. Soy milk, endamame and tofu fight against heart ailments and problems when they become a replacement for unsaturated fatty meat, cheese and other saturated fats. Soy supplies polyunsaturated fats, fibers and vitamins to the body. Soy carries isoflavones and plant estrogens which act against cancerous cells in breasts. Andrew Weil, who is advisor of Prevention believes that soy’s plant estrogen bind up with estrogen receptors in human body and doesn’t allow normal human estrogen to function properly. But it’s suggested that whole soy foods should be taken instead of processed soy powder foods that include chips, patties etc. Beware of supplements of soy as it may contain dangerous levels of isoflavones.
Soy Seeds Benefits
9. Oatmeal
Oats also possess the miraculous quality to fight heart diseases, according to FDA research 10 years ago. A recent research added about oat’s ability to lower your risk of getting type-2 diabetes. Finnish researchers conducted research on 4,316 people for about 10 years and understood that people having cereal fibers each day lowered their risk of getting type-2 diabetes by 61 percent. Required amount is consumption of half cup of unsweetened oatmeal cereal. You can have them as topping of fruit, yogurt and your breakfast cereal.
Are Oats Good for You
10. Flaxseed
Flaxseeds are potent source of omega-3’s which prevent you from budding heart problems by 46% because it stops clustering of blood cells to form blood clots. A tablespoon of flaxseeds (10 g) per day provides protection against breast cancer by improving the ratio of protective chemicals to promoting chemicals in your blood. 1– 2 tbsp of flaxseed sprinkled on cereals, yogurt and salads can be a great option for healthy and safe life.
Subscribe to:
Posts (Atom)