Super Food Every Woman Needs
From the Food Pyramid to your local bookstore Internet, there are certainly no recommendations for nutrition and healthy eating removed.
But all the media revolves around many “health food propaganda”, which can also make it difficult for a woman to distinguish the nutrients of advertising tricks.
”We believe that sometimes a particular food is healthy and is not true,” said Elizabeth Somer nutritionist, author of MS, research, age, and proof of your body.
“Or you need some exotic nutrient or expensive form to get the benefits-and that wasn’t the real majority at the time.
“Absolutely-it happened in the 1990s, low aunt cookies made people forget about calories for a while-Sommer said that today’s ads are somewhat swaying towards a healthy food aspect we noticed to prevent us from other less healthy attributes.
“A product can be advertised as ‘plasma-free’ itself,” she said, “but it can still be loaded with bad aunts or transfer tons.
You have to look at the food to know for sure.
“New York University nutritionist Tara Miller, MSc, R & D, agrees.
“You have to read the entire label, the appearance and size of all the materials, and then you must know how healthy the food is.
“Or you can let us work for you!
To help you get the healthiest foods that women can eat, we asked their opinion, a panel of experts.
Below are descriptions of the six superfoods they need for each woman.
Although these foods will not include all your nutritional bases, separating your diet can help them give you a wide range of protection as often as possible.
Super Food for Women: What Do You Need?
Super Food 1: Low Fatty Milk Target: 3 to 5 servings a week to do: As a healthy food, yogurt is almost as old as it is, good and healthy itself.
But experts say the evidence is accumulating and the benefits of many new and exciting ways have been discovered.
And it’s not just yogurt.
Sommer tells WebMD that any fermented dairy product-including yogurt-contains healthy “probiotics”-the power of bacteria to protect you in countless ways.
”There is a suggestion that[that yogurt]reduces the risk of diabetes,” Somer said.
“There is also very strong evidence to reduce the problems associated with irritable bowel syndrome and gastrointestinal diseases-these two conditions affect women more than men.
“, Said that yogurt can help reduce the risk of stomach ulcers and vaginal infections.
Enjoy a yogurt cup for breakfast, lunch, or snacks to help meet the American Dietary Guidelines with 3 servings of low-dairy dairy products daily.
“It’s loaded with calcium for bone health-something every woman needs more in every age,” Somer said.
A cup of yogurt has about 448 milligrams of calcium, and only 300 seconds of skimmed milk.
The key, according to Somer, is to choose a low-fat milk culture and life-such as Lactobacillus acidophilus.
And check the labels, Somer suggested.
Some store brands may not have the level of culture that a more durable brand finds.
It’s also important: skip the bottom or other spice varieties on the fruit.
“Too much sugar,” said Somer, who also reminded us, no, the two blueberries at the bottom of the container do not constitute a fruit service!
Superfood 2: Aunt fish-like salmon, sardines and obese fish Goal: 2 to 3 servings per week: The factor in fish health is omega-3 fatty acids, especially two DHA (dodecanehexaene)Acid)) and EPA (eicosapentaenoic acid) are known types.
”Aunt Fish doesn’t just play an important role in the cell membrane health of every cell in our body, it also helps prevent some key health threat numbers,” said Laurie Downsman, MSc, R & D, Canadian Dollar, inMount Nutritionist Sinai Medical Center in New York Antiques.
Some of these threats include high blood pressure, stroke, hypertension, depression, joint pain, and various interrelated diseases, including the number of lupus erythematosus and rheumatoid arthritis.
Somer said the fish may even provide some protection against Alzheimer’s disease.
Although many foods-such as walnuts, flaxseed oil, and some mayonnaise brands-have inserted omega-3 fatty acid concentrations, Sommer warns that only the Director of Home Affairs or the Omega-3 EPA form can be directly passed on to the human body.use.
”What you are thinking about walnut and linseed oil foods is getting an omega-3 acid for an assistant legal counsel called -alpha-linolenic acid,” said Sommer.
“While this is definitely good for you, it requires processes in the body to convert it into DHA.
Many factors can affect a person in this conversion process.
“Good news: You will most likely see a unicycle supplemented with DHA, making them slowly full of new products in the market next year.Currently, Kellogg is said to be developing fortified cereals with DHA, while a family called Nutrition Status, has introduced DHA-fortified off-the-shelf milk products.
You can also find fortifications and eggs with DHA, say Somer, some brands of soy milk.
Superfood 3: Beans Target: 3 to 4 servings, what to do every week: Low aunt, beans are a good source of protein and fiber and may have protective effects against heart disease and complications.
Beans can also play a role in stabilizing estrogen, said nutritionist Susan Krauss, MS.
”Beans have gone through so much that most people don’t think it’s because they like new health foods,” Claus said.
“But in fact, the healthy thing between them is one of the women who can eat.
“In a study published in the International Journal of Cancer, researchers found that in general beans, especially lentils, may have a protective effect on diabetes.
In a study published in the Archives of Internal Medicine, doctors found a relationship between the incidence of multiple cardiovascular diseases and higher absorption of beans.
The first legumes included peas, beans, lentils, and peanuts.
Due to the source of soluble and insoluble fiber, Claus said that beans can help lower plasma, while its known isoflavones can help regulate the nutritional levels of hormones and a possible aid with PMS, perimenopauseOr menopausal symptoms.
Although soybean isoflavones have the highest levels, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.
”Beans also contain a protease inhibitor, which may help prevent diabetes,” Claus said.
Protease inhibitors help slow the division of vitamins, which in this way prevents the formation of tumors.
Last but not least, if you are in your adult age, beans can give you a steady supply of folic acid-if you must be pregnant.
Superfood 4: Tomato (or watermelon, red grapefruit, red navel orange) Target: 3 to 5 servings, what to do every week: The nutrient in all these fruit plants is lycopene.
And according to Miller, while touting the headlines for prostate cancer, research on quieter protective effects suggests it has huge benefits for women’s health.
”Research has begun to show that lycopene prevents the retina,” Miller said.
“And it’s also a powerful antioxidant that can help a woman fight a heart attack.
“The latest research shows that it may also help you stay proactive in protecting against UV damage from the sun and no longer young.
Superfood # 5: Vitamin D low-fat milk or fortified orange juice. Target: At least 400 international units of vitamin D. What to do each day: “To help the body absorb calcium from the body,” said Sommer, “vitamin D reduces osteoporosis.And may reduce the risk of diabetes, severe multiple sclerosis, but also cancer, colon tumors and ovaries.
“In fact, recent research from the University of California, San Diego has shown that vitamin D has the potential to prevent more than 1–breast cancer, half of colon cancer, and ovarian cancer in the United States.
Somer told WebMD that an increasing number of studies have shown that many women may be vitamin D deficient.
“A stay out of the sun (referring to the use of the body to make vitamin D) and the use of sunscreens, which can prevent the synthesis of vitamin D, have created this dangerously low level of nutrition, leading to a combination of many women,” said Sommer.
While vitamin D is found in salmon, breeding fish, tuna and sardines, experts say fortified foods such as milk are the best sources.
Super Food Six: Cause (Blueberries, Strawberries, Raspberries, Cranberries) Target: 3 to 4 servings, what to do per week: Reduce wine to some extent, these fruits may have strong protection against cancerous cyaninesIt is believed to play a role in cells to repair known nutrients in your body.
Claus said research has shown that anthocyanins can reduce the risk of certain cancers, including those in the retina and the diabetic tract.
”These mortality rates,” Klaus said, “are also in vitamin C and folic acid, which is something all women must be older in adults.
They provide protection against antioxidants that both protect the heart but may also protect the skin from aging, from the inside out.
“At the very least, she told WebMD reporters that cranberries may help reduce the risk of urinary tract infections in women, and nutrients, lutein present in all alternatives, can help protect vision.