Everyone, including women, need to eat nutrient-rich foods
to maintain their health. One area in your budget you should probably try to
increase is your food budget. We all spend money on our health. It is a toxic,
crowded world and there is no escape from that expense. You can choose if you
spend less money on food and more on medicine, or more on better food and
supplements and less on medicine. With the latter, you'll have a better quality
of life, but it does take more time and effort.
The nutrients we need our food to be rich in include:
• Protein for muscle and strength
• Iron for our blood
• Folic acid for the formation of both red and white blood
cells
• Chromium for healthy blood sugar
• Calcium for bones and teeth
• Magnesium for many things including healthy organs
• Vitamin D for heart and bone health
• Vitamin C for immunity and antioxidants
• B vitamins for adrenal health and to fight stress
• Enzymes for digestion and nutrient absorption
• Fiber to get the most out of your food and help fight
disease
• Essential fatty acids to nourish your brain and vascular
system
• Lots of good, clean water
The best way to get all of these nutrients every day is to
incorporate super foods foods into your diet that will do double duty. Super
foods usually provide more than just a few vitamins and minerals. They nourish
your body with essential vitamins and minerals, while also helping to fight
disease, providing you with balanced health.
The top 10 super foods for women:
1. 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 Brussels 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 is good choices, as are many beans and lentils. Low in
fat, high in fibre beans are very nutritious and a staple in vegetarian diets.
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.
fruit,
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 super food list: blueberries, goji berries,
cranberries, cherries, kiwis, etc.
5. Nuts and seeds. EFAs, ALAs, fiber, good fats, and these super
foods 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 is
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 super foods 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.
Ask yourself before you eat if the food you are looking at
is nutrient-rich or nutrient-poor, and eat accordingly. Try to eat at least
eight different colored foods each day. Raw foods are the only way to get
enzymes, which are the key to good digestion and fewer allergies. You must grow
your own food or buy organic food to get enzymes, or take supplements, as all
other foods are irradiated which kills them. You also need probiotics for good
gut health. Eat fermented foods such as sauerkraut or yogurt, especially after
taking pharmaceutical antibiotics. Make and take your food rather than eating
out; that's the best way to know what you're getting and to avoid the time
crunch that ends up with you at the drive-thru window. Don't forget to address
underlying emotional issues because they will affect your health in the
long-run. Lastly, do invest some time in top quality whole-food based vitamins
and supplements for those days when you don't get enough super foods.
