5 Super Foods for Women

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5 Super Foods for Women  – In the midst of today, women are often difficult to find time to eat the right foods so that it can lack the nutrients needed.

In fact, many women do not get enough potassium, fiber, choline, magnesium, calcium, iron and vitamins A, D, E and C.

Quoted from WebMD on Thursday (02/25/2106), here are some ways around the busy life in order to get sufficient intake:

1. Eggs

There was a time when the egg is considered as an inhibitor of the arteries, but now you know that eggs are rich in nutrients and can be part of a healthy diet.

Eggs - 5 Super Foods for Women

Eggs – 5 Super Foods for Women

A single egg contains more than 10 essential nutrients, including iron, vitamin D, zinc, lutein, zeaxanthin and choline, as well as supplying high-quality protein and antioxidants. Though, there are not many foods contain vitamin D or choline. Then, you consume the most of animal protein and you will get the shortage of anti-oxidant.

Vitamin D is thought to help protect against a number of conditions, such as cancer, diabetes, autoimmune diseases, and even help weight management. Vitamin D also works together with calcium to build strong bones and healthy.

Women more often have osteoporosis and osteopenia, especially after menopause.

2. The fruit prune

Prune is no longer just the grandmother food. The fruit is rich in fiber can launch a bowel and improve the overall health of the digestive tract. This is important, because women are more often suffer from constipation and gastrointestinal diseases.

Prunes also improve bone health. Eating 5 or 6 prunes a day can slow bone loss and improve bone density for women who are menopausal. Those are according to research San Diego State University.

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According to experts, it is caused by the content of vitamin K, boron, magnesium, potassium and polyphenols in the fruit.

3. The Greek Yogurt

The Greek yogurt contains as much calcium as regular yogurt, but with proteins that are two times more and a lot less sugar.

Research shows that eating more protein (about 30 percent of daily calorie intake) to help women lose weight and maintain muscle. The calcium in yogurt also improves bone health.

4. Salmon

Salmon is one of the most healthful fish. Salmon contains omega-3 shown to help fight inflammation and may also protect bones. It’s better to eat fish than red meat, especially processed meat.

Pregnant women who eat salmon also help the baby. In a study stated that women who consume the fewer amounts of fish will increase the risk of premature birth and infant less severe.

5. Pistachio

These beans are one of the healthiest snacks. One ounce of nuts is-about 49 beads provide a variety of vitamins, minerals and nutrients that are beneficial.

In fact, one study suggests that eating 1.5 ounces per day of most nuts of any kind (such as pistachio) as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease which is the number one killer of women (in the US).

Pistachio is also a powerful weapon against weight gain, because it is one of the nuts with low fat and calories, only 160 calories per ounce, but high in protein and fiber.

And because they are eaten by opening a peanut shell, so slow eating, the women end up eating too much. In one study, people who ate pistachio crusted get calories up to 41 percent less than those who eat it without the skin.

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