Women's Bodies Have Different Needs
Healthy eating is important for everyone, but certain foods
are especially good for issues that affect women -- like brittle bones,
pregnancy, and breast cancer, to name a few. These "super foods" are
rich with nutrients (often more than one!) that will help to protect your body
and keep it working well, even as you age.
Edamame
These tasty soybean pods are full of fiber, good fats, and
estrogen-like compounds called isoflavones. Isoflavones can be your friends
during menopause. For example, they can help cool hot flashes. (If you've had
breast cancer, though, you may want to avoid them.)
Kale
Packed into these green leaves are loads of vitamin K, which
works with calcium and vitamin D to keep your bones strong and healthy. One
serving has more than 20% of the daily recommended amounts of vitamins A
and C.
Asparagus
Want another way to get your bone-building vitamin K?
Asparagus has you covered. Nosh on half a cup, and voila: You've got a third of
what you need for the day. It's also full of folate, which helps prevent birth
defects like spina bifida.
Beans
They have lots of protein, without the fat (and often the
expense) that comes with meat, and they're high in fiber. They can lower your
blood pressure, blood sugar, and heart rate -- all things that can lead to
heart disease, the No. 1 killer of women in the United States.
Grapefruit
It's all about about the "flavonoids," which help
lower the likelihood of certain kinds of strokes in women and may also help
your heart. (Oranges work, too, but grapefruit has less sugar.) Grapefruit may
not be a good combo with your medication, so check with your doctor before you
put in on the menu.
Berries and Cherries
They're not just pretty in pink … and purple, and red, and
blue. These fruits have flavonoids and antioxidants, which can protect healthy
cells from damage. Berries help keep your brain sharper as you get older. Plus,
you need their vitamin C to build collagen, the protein that keeps your skin
firm and smooth.
Papaya
Its red-orange color comes from beta carotene (the stuff in
carrots) and lycopene (also in tomatoes and watermelon). Lycopene lowers your
chance of getting cervical and breast cancers. It's an antioxidant, too, and
keeps cholesterol and blood pressure at healthy levels to help ward off heart
disease.
Plain, Low-Fat Yogurt
You need more calcium when you're over 50. Yogurt has loads
of it -- just 8 ounces will give you more than a third of your calcium for the
day. Look for the kind enriched with vitamin D, to help your body use the
mineral better.
Sardines
These little guys are swimming with healthy fatty acids,
vitamin D, and calcium. Their omega-3 fats can improve the quality of breast
milk, and sardines are good for babies whose mothers ate them while they were
pregnant. They also have less mercury than most other fish.
Flaxseed
Ground flaxseed is bursting with fiber as well as lignans,
plant compounds that act like estrogen. These can help lower your risk for some
cancers, including breast cancer. Flaxseed oil is a great way to get your
omega-3s, but it doesn't come with the added cancer-fighting benefits. Check
with your doctor before you add flaxseed to your diet; it can affect how well
some medications work.
Walnuts
They're also packed with healthy fatty acids and may prevent
cancer as part of a balanced diet. Use them (or ground flaxseed) as a topping
for yogurt: Two birds, one stone.
Avocado
Yes, they're full of fat, but it's the good fat.
In fact, studies show avocado-rich diets can help get rid of belly fat and
protect your eyes and skin. They may even help lower "bad"
cholesterol levels and boost the "good" cholesterol.
Sweet Potato
Copper, fiber, vitamin B6, potassium, iron … sweet potatoes
are the total package. Best of all, they're chock-full of beta carotene, an A+
source of vitamin A. During pregnancy and breastfeeding, it makes sure your
babe's little lungs are healthy and strong.
Spinach
Folate is your friend. On top of its prenatal perks, it
lowers your chances for getting dementia, heart disease, and colon cancer.
Spinach has folate in spades, and lutein, too. This antioxidant protects the
lens and retina in your eye and may even ward off a few wrinkles.
Beef Liver
It may not be at the top of the list of foods you crave, but
beef liver is an excellent source of folate and folic acid, beating out top
vegetarian contenders like spinach and black-eyed peas by a big margin.
Lean Beef
Speaking of beef, red meat packs a punch when it comes to
iron. And after age 18, you need lots of it more than men do! Beef is
iron-rich, and it also gives you a zinc and vitamin B boost. But don't go
overboard. There's a chance that eating lots of red meat might lead to uterine
fibroids.
Curated from WebMD
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