Healthy living means including a well-balanced diet and regular exercise in your daily routine. And when it comes to what you are consuming, you should not just eat healthily; you should eat smart as well. That’s where superfoods come in!

Women tend to face various health problems such as breast cancer, heart disease, brittle bones, and the like. Eating superfoods that boost your immunity and protect you from these diseases will surely make sense. To gain more understanding about this matter, here is a list of superfoods every woman need to include in her diet:

Almonds

Almonds are rich in fiber and probiotics. It promotes a strong immune system and healthy digestion. It is also loaded with vitamin E, which is linked to having a lower risk of heart disease.

Walnuts

This heart-shaped nut is rich in antioxidants and omega-3 fatty acids. It helps lower cholesterol levels, promotes better sleep, and reduces the risk of having cardiovascular diseases. You can also choose to add this delicious nut to your salad, yogurt, or oatmeal. 

Broccoli

This green vegetable is packed with vitamin C and contains cancer-fighting properties. Since women are prone to breast cancer, including this vegetable in their diet would make perfect sense. Furthermore, lab studies have shown that broccoli and other cruciferous vegetables (brussel sprouts and cauliflower) have sulforaphane, which is a chemical that makes cancer cells self-destruct. 

One cup of broccoli contains about 135% of your daily vitamin C requirement. The more you cook this vegetable, the more you will lose its vitamin C. Hence, it is best to serve it raw or lightly steamed.

Beets

Beets have a sweet, buttery, and rich taste. According to a 2012 study published in the journal Nutrition, a glass of beet juice (also known as beetroot) helps lower blood pressure fast. Blood pressure can cause damage to your arteries, leading to blood clots, heart disease, plaque build-up, and stroke. 

This crimson root vegetable is packed with nutritional value. It is rich in potassium, which helps counteract a salty diet. It is also packed with folate, which is needed in manufacturing new cells and prevents DNA damage. Lastly, beets help increase your workout stamina by 16%.

Sardines

Sardines may not look that appetizing for some. But, give these guys a chance. They are less fishy than caviar, and they taste a lot like tuna. Most of all, they are very nutritious.

These tiny fish are packed with vitamin D, calcium, and fish oil all at once. It also contains selenium, an antioxidant that protects cells from damage and keeps the immune system boosted.

Kale

This green leafy vegetable is part of the broccoli family. If you want to gain its wonderful benefits, you’ll need to learn how to love kale. It does not just help fight cancer; it is also great for the heart.

Kale is rich in vitamin A, vitamin C, and calcium. This leafy green also contains carotenoids like zeaxanthin and lutein that helps prevent eye strain and preserve good vision. Kale is beneficial for those who spend most of their hours staring at a screen. 

Blueberries

Blueberries are common in the US. The anthocyanidins, which give blueberries their distinct color, contain a lot of health benefits. This fruit contains inflammatory powers that might lower the risk of diabetes, heart disease, and arthritis. 

Tart Cherries

Tart cherries contain anti-inflammatory properties. They are even great in managing pain. According to research, this fruit can help relieve post-workout muscle pain and arthritis, lower cholesterol, and possibly reduce body fat. 

Turmeric

This ginger family member does not only spice up your meals but also brings you healthy benefits. Turmeric contains a plant nutrient called curcumin, which is also responsible for its deep golden hue. It has been used in Eastern medicine to help speed up wound recovery and treat infections.

Research shows that turmeric may help treat inflammation, arthritis, digestive problems, and Alzheimer’s. It may also promote brain health as we continue to age. You can find this spice at the supermarket. If not, curry powder usually contains large amounts of turmeric as one of its ingredients.

Collard Greens

Many women experience osteoporosis in their late stages in life.  Collard greens may help fight the development of this type of bone problem. This is because this vegetable is rich in calcium, vitamin A, and vitamin K. 

Black Beans

Black beans are mostly found in Mexican cuisine. However, they are now popular in the US. It is rich in essential minerals folate, iron, and magnesium.

Beans are a perfect source of protein and carbohydrates. Black beans, in particular, are more packed with omega-3 fatty acids than other bean types. Moreover, the black bean’s dark skin contains flavonoids, which is a cancer-fighting chemical.

Buffalo Meat

Buffalo meat contains what most women want in their meat: less fat. Since women go through a menstruation cycle, they are more likely prone to being anemic than men. This means they need more iron in their diet, which can be found in buffalo meat.

Low Fat Yogurt

Osteoporosis is frequently linked to women than men. This is because ladies have thinner and smaller bones. That is why getting enough calcium in our body is a must.

Eating low-fat yogurt can help you get enough calcium. Plus, it contains probiotics. This helps keep your GI tract running smoothly. 

Flaxseed

Bakers commonly use flaxseed to add fiber and flavor to their creations. This reddish-brown seed is rich in lignans, an estrogen-like compound that is a potential weapon to fight off breast cancer. A study showed that breast cancer patients who include flaxseed in their diet slowed down tumor growth.

Takeaway

It might not be easy to include all of the superfoods listed above in your diet. With that in mind, it would help if you take vitamin supplements. They don’t have to be expensive since you can get coupons in various places such as the BuzzRX website and it can help supply you with the lacking nutrients you don’t get in your diet.

However, it would be best to do everything you can to get the right amount of superfood. This is because taking vitamins is only meant to supplement, not replace a well-balanced diet. Moreover, always remember, you don’t just have to eat healthily, you also have to eat smart.

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