10 super foods for women

When it comes to healthy eating, ‘super foods’ is the buzz word and there are varying ideas on just what the top 10 super foods should be.

These top 10 are likely to be different for men and women as we have different nutritional needs – women’s bodies have special nutritional needs related in part to their capacity to have children. A suggested top 10 super foods for women is listed below. These are foods rich in vitamins, minerals, and other essential nutrients associated with optimal health and emotional well-being. They are easy to incorporate into your diet, even if time is short.

1. Oatmeal
Wholegrains have not been processed to remove the hull, which contains the most nutritional value. Oatmeal is low in saturated fat, high in fibre and protein, and is a good source of folic acid and iron. Oats contain antioxidants and studies show that 3-4 servings a day can help prevent heart disease and lower cholesterol levels.

2. Sardines
Sardines are low in saturated fat, low in calories, and high in protein. They are an excellent source of Omega-3 fatty acids as well as calcium - if you eat the soft bones. One to two servings of sardines per week helps prevent coronary heart disease, lowers high blood pressure and cholesterol levels, lessens the severity of rheumatoid arthritis and may even help mild cases of depression.

3. Prunes
Prunes are an excellent source of fibre, potassium, vitamins A and B-6, and non-heme iron. The fibre in prunes prevents constipation, and helps to reduce cholesterol levels and the risk of heart disease.

Iron is important in preventing anaemia and is a mineral that many women are deficient in. The body absorbs non-heme iron better when combined with foods rich in vitamin C or foods containing heme iron such as red meat or shellfish.

4. Lentils
Lentils are low in fat, and high in protein, fibre, B vitamins, folate, iron, magnesium, calcium, and potassium. They can help to prevent colon cancer and reduce cholesterol levels. Fibre in our diet can prevent heart attacks and may be effective at preventing type 2 diabetes. Magnesium regulates relaxation in muscles, and is important in alleviating premenstrual syndrome.

5. Kale
Kale – another member of the same family that broccoli belongs to - contains phytochemicals that reduce the incidence of cataracts, heart disease, and some cancers. It is an excellent source of calcium, vitamin C, folic acid, and has more beta-carotene than carrots.

6. Garlic
Garlic is well known for its benefits in reducing the risk heart attack and stroke and in preventing hardening of the arteries. High in vitamins C and B-6, manganese, and tryptophan, garlic is also beneficial in lowering cholesterol and high blood pressure. Garlic has antibacterial and anti-viral properties as well.

7. Cranberries
High in vitamin C, fibre and antioxidants, cranberries are best known for their ability to combat urinary tract infections.

8. Sweet potatoes
Sweet potatoes are packed with beta-carotenes, vitamins C and A, and fibre. They are also a good source of potassium and B-6. Because sweet potatoes contain oxalic acid, which interferes with the absorption of calcium, they should not be eaten at the same time as foods rich in calcium.

9. Yogurt
Yogurt is loaded with calcium, which is important in preventing osteoporosis. Yogurt is an excellent source of protein, as well as potassium, vitamin B-12, and magnesium. Yogurt contains live bacteria cultures that are also found in the human body and can help prevent yeast infections. It is also a source of tryptophan.

10. Almonds
Eating a few handfuls (approximately 35 kernels) of almonds every week is all that is needed to benefit from this nut. Almonds contain high levels of anti-oxidants such as vitamin E, as well as magnesium - a trace mineral that works with calcium to build strong bones.

Tryptophan (an essential amino acid), is also found in almonds and is said to decrease the amount of time needed to fall asleep.

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