- Posted October 11, 2013 by
The Right Superfoods for Women
If you find yourself thinking you'll wait until the kids are older before you get back to the gym, or feeling guilty about swinging through the drive-thru one more time, consider this: 80 percent of your immunity comes from you gut, and therefore, your diet. Your physical and mental performance is directly affected by what you eat.
Dark green leafy vegetables. This is what humans were designed to eat as the main portion of our diet, and what Americans don't get enough of - things like kale and Swiss chard. The nutrients are too numerous to list, but include lots of vitamins, minerals, amino acids, antioxidants, powerful phytochemicals, and more that will ensure optimum functioning for your body. This is where you'll get your folic acid, hormone support, liver support, disease prevention, proper pH, and even some iron and protein. Cruciferous vegetables such as broccoli and brussel sprouts are invaluable as well.
2. Lean meat, beans, and legumes. You must have a clean, healthy source of protein and iron. Grass-fed beef or lamb are good choices, as are many beans and lentils. Low in fat, high in fiber beans are very nutritious and a staple in vegetarian diets. Garbanzo beans, red kidney beans, black beans; easy to cook, inexpensive, versatile.
3. Whole grains. Important for fiber and energy, carbohydrates are downright dangerous to your health when they are over-processed and from GMO sources. Whole wheat does not mean whole grain. Consider some of the less used (and processed) ancient grains such as quinoa, spelt, and amaranth.
4. Fresh organic fruit. Full of flavonoids, antioxidants, enzymes, fiber (eat the peel!), and vitamins, fruit is the 'sweets' you were designed to eat (not sugar). On the superfood list: blueberries, goji berries, cranberries, cherries, kiwis, etc.
5. Nuts and seeds. EFAs, ALAs, fiber, good fats, these superfoods are disease fighters. Chia seeds and flax seeds (and meal) have lignans that fight breast cancer by inhibiting the growth and development of tumors. Almonds, walnuts, pistachios, and other nuts provide healthy fats necessary for everything from a healthy heart to healthy joints.
6. Avocado. Full of healthy fats, antioxidants, and phytonutrients, avocados will lower triglycerides, nourish your brain, and prevent wrinkles. One of the best anti-aging foods you can consume, avocados are versatile - add to a smoothie, spread on a sandwich, or top a wrap with slices.
7. Fish. The essential fatty acids (EFAs) found in fish such as wild-caught salmon and sardines are essential to your health. They are also a good source of low-fat protein. If you are concerned about the health of our oceans, you can get your EFAs from things like flax and walnuts.
8. Chocolate. That's right. If you stick to this list, you'll need a reward. Why not some antioxidant-rich dark chocolate? A good-for-you treat, a little goes a long way and will help satisfy your sweet tooth.
9. Spice it up. Cooking at home allows you control over the ingredients you consume, and the opportunity to make your food extra nutritious by adding some time-honored flavorings known for their health benefits. Cook with garlic, onion, mushrooms, cinnamon, turmeric, rosemary, and others. All have wonderful flavors and immune-boosting properties.
10. Spirulina and chlorella. Not necessarily easy to eat, these amazing superfoods are worth their weight in gold to your health. Add to smoothies or take as a supplement to fight and prevent disease and maintain optimum health. For more information, check out the links below.