“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” ~ Herophilus
Given below is a list of 10 healthiest superfoods for women:
Broccoli is a cruciferous vegetable available throughout the year. It is a good source of vitamin A, vitamin C, vitamin K, iron, calcium, magnesium, folate, omega-3 fatty acids, etc. Furthermore, it is loaded with anti-cancer phytonutrients.
Folate, in particular, is beneficial for women during pre-conception and pregnancy as it helps prevent birth defects in newborns. In addition, it helps build strong bones and hence, prevents osteoporosis.
Moreover, it maintains optimal brain function, improves haemoglobin levels, supports the digestive system, and protects against heart disease.
Besides, a serving of 100g of raw broccoli contains only about 34 Calories. Broccoli can be stir fried and cooked with other vegetables or can be added in salads.
Boiling broccoli, however, tends to reduce the levels of anti-cancer compounds like sulforaphane. This compound decreases the chances of developing stomach ulcers, too. Broccoli is also good for your skin as it guards against UV damage.
Low-fat yogurt is the perfect superfood for women of all ages. To begin with, it contains probiotics that promote digestion and boost the immune system. Moreover, being a dairy product, it is rich in calcium and protein. Hence, it strengthens the bones and prevents osteoporosis.
In addition, as it contains calcium and magnesium, yogurt helps ease the symptoms of premenstrual syndrome. Furthermore, it is a good source of vitamin B2 and vitamin B12 that help maintain a healthy nervous system and improve the metabolism.
Plus, the live bacterial cultures (Lactobacillus acidophilus) found in yogurt are useful in preventing and treating yeast infections (candidal vaginitis). It can be used internally as well as externally. Yogurt is beneficial for women in terms of beauty, too, because it facilitates weight loss and helps maintain gorgeous skin.
Turmeric is popular spice in traditional Chinese herbal medicines because of its healing and anti-inflammatory properties. It boosts the liver function, stimulates digestion, heals arthritis, and helps controls diabetes.
Besides, its main compound called curcumin, when combined with vitamin D, reduces the risk of developing Alzheimer’s disease. This superfood is also loaded with antioxidants that inhibit progestin-accelerated tumors that are common in women. This medicinal herb benefits in relieving menstrual pains and regulating menstruation, too.
Almonds are nutritious nuts that provide healthy fats to the body and yet assist in weight loss as they support healthy body weight. The fiber present in almonds actually makes you feel fuller and suppresses your appetite. Therefore, munching on a handful of almonds can boost your energy levels and curb mindless eating.
Furthermore, they nourish the nervous system and boost brain activity. Regular but moderate consumption of this superfood reduces the risk of heart attack and lowers blood cholesterol levels. In addition, it contains folic acid which is recommended for women during pregnancy and pre-conception.
5. Black Beans:
Beans and legumes are extremely good sources of proteins derived from plant sources. Black beans, in particular, are rich in protein, soluble fiber, iron, potassium, calcium, magnesium, folate, thiamin, and so on but low in fats.
They fight migraine headaches, promote bone health, prevent anemia, lower cholesterol levels, regulate blood pressure, metabolize fatty acids and fatty acids, and so on.
Being a good source of protein, regular consumption of black beans encourages healthy growth of hair and nails. Plus, because of its high fiber content, this superfood support colon function and prevents constipation. It is good for those who are suffering from diabetes and insulin resistance.
6. Tart Cherries:
Tart cherries or sour cherries including the Montmorency and Balaton varieties, unlike sweet cherries, are pleasantly acidic in taste. Recent studies have shown that tart cherries help decrease the risk of stroke.
They have a positive effect on the cardiovascular health and are good for improving insulin and blood cholesterol levels. They help reduce inflammations and muscle pains, too. Moreover, this superfood reduces your body’s ability to store fat in the liver.
Tart cherries are a good source of a hormone called melatonin that regulates the body’s internal clock. So, researchers have found that drinking tart cherry juice can improve your sleep quality and cure sleeping disorders.
Wild blueberries, being loaded with antioxidants are excellent anti-aging foods as they neutralize free radicals. In addition, this superfood helps prevent ovarian cancer, colon cancer, and certain other types of cancer, too.
The anthocyanins present in this food that give it the characteristic blue color are powerful intracellular antioxidants.
Plus, this fruit is rich in vitamin A, vitamin B complex, vitamin C, vitamin E, iron, copper, potassium, magnesium, zinc, selenium, and so on.
Hence, it strengthens immunity, inhibits the growth of bacteria that cause urinary tract infections, protects against heart disease, improves eyesight and delays problems like age-related macular degeneration, cataract, etc.
Furthermore, the nutrients found in blueberries help in the treatment of Alzheimer’s disease and other neurotic disorders. Regular intake of blueberries tends to improve memory and learning as well.
Include this healthy citrus fruit in your diet by having a cup of blueberries daily in the morning and adding this superfood in your yogurt, cereal, cake, muffins, etc.
8. Olive Oil:
Olive oil containing healthy monosaturated fats is a wonderful superfood for women as it is good for brain and heart. Furthermore, it protects against Alzheimer’s disease and certain types of breast cancer. Plus, it has potent anti-inflammatory properties.
So, you can use extra-virgin olive oil in salad dressings, marinades, soups, and so on. As cooking, it is better to use virgin olive oil or commercial olive oil as heat tends to destroy the nutrients as well as flavor of extra-virgin olive oil. It is usually suggested to have about two tablespoons of olive oil in a day.
Having a bowl of oatmeal, preferably mixed with fruits and sprinkled with nuts and seeds works as a great breakfast for men as well as women. It is particularly good for women because oatmeal has high fiber content.
In addition, it has antioxidant compounds that reduce the risk of cardiovascular disease by preventing the oxidation of LDL cholesterol.
In fact, whole grains, especially oats, are highly beneficial for postmenopausal women who are prone to cardiovascular disease due symptoms like high blood pressure, blood cholesterol, etc.
Furthermore, oatmeal reduces the risk of developing type 2 diabetes and stabilizes blood sugar levels. Regularly intake of this superfood also boosts your immune system and protects against cancer, particularly breast and colon cancer.
Besides, eating, you can use oatmeal in your beauty masks, too, because it exfoliates skin, and soothes itching and irritation.
This is a great fat-free and low calorie superfood for women. It contains an antioxidant called lycopene that prevents breast cancer. Moreover, it lowers LDL cholesterol, reduces high blood pressure, and protects against age-related macular degeneration.
Plus, it contains chlorogenic acid and coumaric acid that fight against health issues caused by smoking. Being loaded with vitamin A and vitamin K, this superfood improves optic health and helps maintain bone health, too.
In addition, the pulp of seedless tomatoes aid in the treatment of urinary tract infections and gallstones. Italian researches have reported that daily intake of tomato juice also works as a natural anti-inflammatory.
Apart from eating raw tomatoes and drinking their juice, you can add them in vegetable soups, salsa dips, and salads.
Last but not the least, tomatoes can be consumed and applied on skin to improve the skin texture, fade blemishes, heal suntan (lycopene acts as a sunscreen, too), and increase the natural glow and radiance of your skin.