Below are some of the Food that are GREAT and must for Women Health
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).
Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend. A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.
It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.
Soy’s days as a cure-all may be over, but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.
Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to recent research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes. To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.
Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo
Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.
Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich.
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