In comparison to their male counterparts, women have special nutritional requirement especially with their child-bearing aspect. Women haven’t been getting enough nutrients that would improve their health and the emotional well being due to the dual roles played by them both as a home bearer and a working lady. We present here a list of super foods that would make up for this deficiency specifically aimed at the Super Lady-on-the-run.
List of Top 10 Super Foods for the Super Woman
1. Oatmeal
Oatmeal is an unprocessed whole grain with an intact hull, which has the highest nutritional value. Oatmeal is high in fiber content and proteins, low in saturated fat, and a rich folic acid and iron source. Oats are high in antioxidants that nullify the free radicals. Women should consume at least three to four servings of oats in the form of cereal or in bread to prevent heart diseases and decrease the cholesterol levels.
2. Almonds
Almonds are a good source of alpha linolenic acid (omega 3 precursor) and tryptophan that helps in falling asleep faster. Almonds have high levels of antioxidants like vitamin E and magnesium that along with calcium strengthens bones. Just by munching on a handful of almonds on a weekly basis helps in gaining all the above.
3. Prunes
Prunes are rich in fiber, non-heme iron, vitamin A, B6, potassium. Fiber prevents constipation and helps reduce cholesterol and makes you less prone to heart problems. Iron prevents anemia, a problem found in the maximum percentage of women. This non-heme iron is absorbed better in combination with vitamin C rich foods or iron rich foods like red meat and shellfish.
4. Yogurt
Yogurt has bacteria culture found in the human body and is an excellent protein source. Yogurt is also a good source for potassium, magnesium and vitamin B12. Yogurt prevents osteoporosis due to being calcium rich. Yogurt has anti-inflammatory properties that helps in arthritis, and is a source of tryptophan. Having one cup of yogurt is essential to prevent those irritating yeast infections.
5. Sweet Potatoes
Always better than potatoes, sweet potatoes are fully loaded with betacarotene, vitamin C, vitamin A, fiber, potassium, and B6. However, due to the oxalic acid in the sweet potatoes that interferes with calcium absorption, avoid eating calcium-rich foods along with sweet potatoes.
6. Cranberries
Cranberries prevent urinary tract infections by not allowing bacteria to thrive in their environment, and are rich in fiber, antioxidants, and vitamin C. Cranberries is also said to prevent formation of kidney stones.
7. Sardines
Sardines are considered a good source of Omega-3 fatty acids and calcium (sardines’ soft bones), have low levels of saturated fats, calories and protein rich. Having at least two servings of sardines a week prevents coronary diseases (lowers cholesterol levels), works in reducing high blood pressure, controls the severity of rheumatoid arthritis. Mild depression can also be worked on with sardines.
8. Garlic
Garlic although strong in flavor is a rich source of vitamin c, B6, tryptophan, manganese and is highly valued for its role in reducing heart attack risk (by lowering cholesterol and high blood pressure) and prevents artery hardening. Garlic has antibacterial properties as well as antiviral properties.
9. Kale
Kale is in the same line as broccoli and is a dark green leafy vegetable that reduces the risk of cataracts, some forms of cancers, and heart disease. Kale is a good source of calcium, folic acid, vitamin C, and is an excellent source of betacarotene (even better than in carrots).
10. Lentils
Lentil is a legume rich in lignans, a phytochemical with complex carbohydrates and weak estrogenic effects. Lentils are high in protein, vitamins, folate, iron, fiber, calcium, magnesium, potassium and low in fat. These help in preventing colon cancer and lower the cholesterol levels while magnesium in lentils helps in regulation of muscle relaxation, and plays an important role in alleviation PMS.
A little care taken to include the above super foods in your diet will help you maintain a healthy balance.