Sunday, 24 March 2013

Health : Super Food Essentials For Women

There's just too much advice on what you should take and what is good for your body, but what does every woman really need? Here I compile a list of super food that are essential to the well being of every woman.
Super Food 1 : Low-fat yoghurt

Goal : 
3 to 5 servings a week

What it does :
As a health food, yogurt is almost as old as, well, good health itself. But experts say the evidence that continues to accumulate reveals its benefits in many new and exciting ways. Yoghurt contains probiotics, a good kind of bacteria that benefits your body.

Yoghurt can decrease the risk of breast cancer, and there is strong evidence to the claim that it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders — both conditions that impact women more than men. The key is to choose a low fat yoghurt with live cultures — like Lactobacillus acidophilus.

One cup of yoghurt has about 448 mg of calcium – something every woman needs – compared to just 300 for eight ounces of skim milk.

Super Food 2: Fatty fish – like salmon, sardines, and mackerel

2 to 3 servings every week

What it does:
The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). While many claim the benefits of omega-3 fatty acids, only the DHA or EPA forms of omega-3 can be directly used by the body. Fatty fish plays a vital role in the health of the membrane of every cell in our body, and helps protect us from heart disease, stroke, hypertension and others.

Super Food 3: Beans

3 to 4 servings every week

What it does:
Low in fat, beans are a good source of protein and fibre and may have protective effects against heart disease and breast cancer. Beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms.

Beans can also give you a steady supply of folic acid — essential if you should become pregnant.

Super Food 4: Tomatoes (or watermelon, red grapefruit, red navel oranges)

3 to 5 servings each week

What it does:
The powerhouse nutrient in all these fruits is lycopene. While the headlines touted its protective effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well, such as protecting against breast cancer and fighting heart disease.

This anti-oxidant also helps keep you looking younger longer by protecting against UV damage from the sun.

Super Food 5: Vitamin D fortified low fat milk or orange juice

At least 400 IUs of vitamin D daily

What it does:
Essential to helping the bones absorb calcium from the gut and helps reduce the risk of osteoporosis, and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumours of the breast, colon, and ovary. Studies from the University of California San Diego suggest that vitamin D has the potential to prevent up to one–half of all breast, colon, and ovarian cancer in the United States.

While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.

Super Food 6: Berries (blueberries, strawberries, raspberries, cranberries)

3 to 4 servings every week

What It Does:
In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

Berries are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.


Joyce Tsau said...

Thanks for the info... :)

Izah Afiqah said...

You're welcome!:D

copyright by Izah Assrin