How to How Women Can Stay Healthy Eating Super Foods

Understanding the wealth of nutrition and diet advice out there, WebMD set out to find the healthiest foods that women can eat and I have outlined them here for you. Based on expert advice, what follows is a description of the six super foods every woman needs. While these foods don't alone make for a complete diet, incorporating them into your meals as often as possible can help give you a wide range of protection.

Instructions

Difficulty: Easy

1. Stock up on low-fat yogurt. Try for three to five servings each week of low-fat yogurt. Choose brands with live active cultures and limited sugar or additives for the biggest health boost. Experts say yogurt can help reduce cancer risk, improve digestive health, protect your bones and even lower risk for vaginal infections.
2. Fish features healthy Omega-3 fatty acids. Eat fatty fish including salmon, sardines and mackerel. Aim for two to three servings a week. The healthy factor in fish is Omega-3 fatty acids. These fatty acids can help protect us against heart disease, stroke, hypertension, depression, joint pain and a number of illnesses linked to inflammation. Some research even suggests fish may offer some protection against Alzheimer’s disease.
3. Beans offer a healthy addition to any diet. Eat beans. Try for three to four servings each week. Legumes include peas, beans, lentils and peanuts. Beans are low in fat, a good source of protein and fiber, and may protect us from heart disease and breast cancer. In addition, experts say nutrients called isoflavones in beans may play a role in stabilizing female hormones. Good sources include soybeans, red clover, kudzu, mung beans, alfalfa sprouts, black cohosh and chickpeas.
4. Tomatoes are rich in lycopene, a powerful antioxidant. Consume tomatoes, watermelon, red grapefruit or red navel oranges. Try for three to five servings each week. The powerhouse nutrient in all these fruits is lycopene, a powerful antioxidant that can help a woman fight heart disease. According to the experts, research suggests lycopene may protect against breast cancer and UV damage from the sun, though it is most known for its protective effects against prostate cancer.
5. Stockup on vitamin D fortified low-fat milk. Drink vitamin D fortified low-fat milk or orange juice. Try to consume at least 400 IUs of vitamin D daily. Vitamin D is found in salmon, mackerel, tuna and sardines, though experts say fortified foods, such as milk, are the best source. It is vital for reducing the risk of osteoporosis, diabetes, multiple sclerosis and tumors of the breast, ovaries and colon.
6. Eating berries has many healthy benefits. Snack on berries. Try to eat three to four servings every week. The healthiest options include blueberries, strawberries, raspberries and cranberries. Berries have cancer protection and are high in vitamin C and folic acid, as well as antioxidants, which not only protect the heart but also may protect against skin aging. Cranberries also may help reduce the risk of urinary tract infections in women, while lutein, which is found in all the berries, can help protect vision.