To enjoy good health, women need to stick to a balanced diet that incorporates superfoods. They may have a fancy new name but superfoods have been around for a long time and are not difficult to find. Next time you’re doing the shopping, add these to your trolley.
Berries, such as strawberries, cranberries and blueberries. These are high in antioxidants and protect the brain and memory. They have also been shown to reduce the risk of heart disease and stroke.
Fatty fish, such as salmon and tuna, for their protective properties against heart disease and other inflammatory diseases. They’re high in omega-3 fatty acids, which have been shown to lower cholesterol levels and reduce the risk of heart disease. Aim for about two to three servings a week.
Cocoa or dark chocolate. Research has shown that the polyphenolic flavonoids found in cocoa or most dark chocolate could help to lower blood pressure as well as cholesterol levels, while also preventing diabetes and combating stress.
High fibre food, such as wholegrains, beans, fruit and veggies. are all considered superfoods due to their ability to stabilise both blood sugar and insulin levels and their cholesterol-lowering properties.
Green-leaf and cruciferous veggies contain cancer fighting properties. They are also high in fibre, vitamins. antioxidants and minerals. Nuts are loaded with monoun- saturated fatty acids and are ‘healthy fats’, as they can lower heart disease and diabetes risks, and regulate appetite control. – The healthy fat, fibre and high levels of potassium, vitamin B and folic acid found in avocados make them a superfood.
Yoghurt contains probiotics and enzymes. These have a positive effect on your digestive system and metabolism. Green tea contains antioxidants called catechins, which have been shown to slow down the growth of cancer cells – Goji berries are bursting with antioxidants and vitamin C. They contain betacarotene, vitamin Bl and B2, minerals and amino acids, all of which can strengthen the immune system, boost eyesight and improve circulation.
So how much of these superfoods should you be consuming? Stick to the five-a-day guideline – that’s five servings of fruit and vegetables. ‘Try to incorporate two to three fruit portions as snacks between meals.
Try a smoothie for breakfast, or make fruit kebabs or a fruit salad mixed with a bit of low fat yoghurt. Eat an apple a day and call it superfood as it contains plenty of fibre. When it comes to vegetables, aim to start your meal with a salad or soup, and ensure half your plate is full of veggies. Following these health tips for women is the key to a healthier lifestyle.
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