It’s true: You are what you eat. So if you want to be a health-powered
woman, load your plate with these 10 tasty power foods. Packed with
vitamins, minerals and other super nutrients that women need, power
foods will keep you trim, boost your health and help kick disease to the
curb.
1. APPLES boost immunity
Smart and sweet, apples are rich in quercetin, an antioxidant that can
bolster your body's disease-fighting abilities. In one study from
Appalachian State University, just 5 percent of people who ate more
quercetin came down with a respiratory infection over a two-week period,
compared to 45 percent of those who didn't.
2. BROCCOLI fights wrinkles
"A cup of broccoli has 100 percent of your vitamin C—crucial for
production of collagen, which gives skin elasticity,” says Tammy Lakatos
Shames, R.D. It's also rich in beta-carotene, which the body converts
to vitamin A. This vitamin assists in cell turnover, so old skin cells
are replaced with fresh ones.
3. SPINACH is dense with key nutrients
This leafy green is high in vitamin K and also contains calcium and
magnesium – a combo that may help slow the breakdown of bone that occurs
as you get older – as well as folate, a B vitamin that helps prevent
birth defects. And it packs just 7 calories per cup raw!
4. MUSHROOMS deliver cancer-fighting antioxidants
One study showed that women who ate just one third of an ounce of raw
mushrooms a day (that's about one button mushroom) had a 64 percent
reduction in breast cancer risk. Other research suggests that mushrooms
reduce the effects of aromatase, a protein that helps produce estrogen –
a major factor in some breast cancers.
5. AVOCADOS help flatten your belly
Avocados are high in monounsaturated fat, which has been shown to help
you drop weight, including from your troublesome middle. In one study,
people who got the most monos (about 23 percent of their daily calories)
had about 5 pounds less belly fat than those who ate a high-carb,
lower-fat diet.
6. DARK CHOCOLATE stops stress and fights disease
European researchers found that people who ate an ounce and a half of
dark chocolate – about 200 calories worth—every day for two weeks
produced less of the stress hormone cortisol and reported feeling less
frazzled. Cortisol causes a temporary rise in blood pressure;
consistently high levels up your risk for depression, obesity, heart
disease and more.
7. PARMESAN CHEESE strengthens bones
Calcium is key for preventing osteoporosis (especially in your 20s).
Yogurt and nonfat milk help, but who wants them three times a day? Work
Parmesan cheese into your diet; its 340 mg of calcium per ounce –
compared to about 200 mg in cheddar or Swiss – goes a long way toward
your 1000 mg/day quota.
8. LENTILS build your iron stores
Low-calorie lentils pack about 30 percent of your daily iron per cup
cooked. About 12 percent of young women have low iron stores – at the
extreme, that leads to anemia. But one study found that even women who
were iron deficient (not anemic) had poorer performances on skill tests
than those with normal levels.
9. POTATOES pack healthy carbs
Potatoes contain a fat-fighting compound called resistant starch that
can help keep weight in check. One medium spud with the skin will run
you just around 100 calories, and with more potassium than bananas,
potatoes also help fight heart disease by keeping blood pressure low.
10. SARDINES fight heart disease
These pungent little fish are good sources of omega-3 acids, which
decrease inflammation that can lead to blocked arteries. They also
prevent blood clots that can cause heart attacks and strokes, and keep
blood vessels smooth and supple. Three ounces of sardines have about 1.3
grams of omega-3s (you need about 1 gram a day).
Source:
http://www.shape.com
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