Foods Every Woman Should Eat

Harvard Medical School has found that women who routinely eat nutritious foods slash their risk of dying from heart disease & cancer. To increase your odds of living a long & healthy life make sure you regularly include these nutritional powerhouses in your diet. They're the best of the healthy-foods crop according to Elizabeth Somer, RD, author of Age-Proof Your Body.
1. Berries Why? Berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they may help prevent memory loss," says Somer. How Much? A cup of berries, any berries, fresh or frozen, at least 3 times a week (Some berry researchers say to eat a cup daily). Since berries are, also, high in fiber, they may help curb weight gain, too.
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2. Salmon Why? Salmon is a prime source of omega-3s, the healthy fats that fend off heart disease & maybe more. Are you aware that 3 ounces of the fish serves up 170% of your daily vitamin B12 & more than 80% of your D? How Much? At least 2 servings a week, & you can substitute tuna for one serving. How to eat it? Broil, bake, or poach it with dill. Or toss it into pasta dishes & salads. If you're vegetarian or not a fish eater, get the key omega-3 fat called DHA.
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3. Leafy Greens Why? It's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach & romaine to collard greens & chard. They're great sources of fiber; vitamins C & K; folic acid, a B vitamin that guards the heart & memory & fights birth defects; lutein, a vision protector; & 4 essential minerals: calcium, magnesium, iron, & potassium. How Much? 2 servings a day, the darker, the better. 4. Whole Grains Why? They have up to 96% more fiber, magnesium, zinc, chromium, & vitamins E & B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension, as well as, obesity. How Much? Ideally, 6 daily whole grain servings, but get at least 3.
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5. Nuts Why? They're excellent sources of protein, magnesium, & B & E vitamins, these help fight against heart disease & cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them & you won't gain weight. How Much? Up to 5 small fistfuls a week, about 1/4 cup or 15–20 almonds, cashews, walnuts, or pecans.
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6. Golden Vegetables Why? Just 1 serving of fiber-filled, deep-yellow-orange vegetables supplies 5 times the beta carotene you need daily to lower your cancer risk, defend against colds & other infections, as well as, protect your skin from sun damage. The potassium in these vegetables, also, keeps your heartbeat in sync & your blood pressure down. How Much? Try to get 2 half-cup servings a day, which is the equivalent of 1 sweet potato, 12 canned apricot halves, or a cup of butternut squash or carrots. 7. Yogurt Why? Low- or non-fat plain yogurt is a terrific source of B vitamins, protein, calcium &, if it has active cultures, the healthy bacteria, known as probiotics, that help crowd out disease-causing germs. (Some feel that full-fat plain Greek yogurt is the best, which I personally endorse.) How Much? 4 or more cups a week, especially if this is your main dairy source.