The 12 best foods for women of any age that replenish your body's energy and keep you motivated every day.
You might think that hitting the gym daily has already put your body in its best shape, but in fact, if your diet doesn't include these 12 energy-rich foods, you still won't be meeting your health needs.
Strong Bones: Parmesan Cheese
For women, calcium is key to preventing osteoporosis. Especially in your 20s, you need about 1000 mg of calcium daily. While yogurt and skim milk also help with calcium intake, their calcium content is often only one-third that of cheese. Undoubtedly, the highest in calcium is Parmigiano-Reggiano cheese from Parma, Italy. With 340 mg of calcium per ounce, it far surpasses other cheeses, which have about 200 mg per ounce.
Boost Immunity: Apples
The nutritional value of apples is undeniable. They are rich in quercetin, an antioxidant that enhances the body's ability to fight disease. A study by Appalachian State University found that after consuming sufficient quercetin, only 5% of people developed respiratory infections over the next two weeks.
Supplement Iron: Lentils
Lentils are very low in calories, which is great news for women. But even better news is that 240 grams of cooked lentils can meet 30% of your iron needs. About 12% of young women are iron-deficient, which can lead to anemia in severe cases. However, you can be iron-deficient even if you're not anemic.
Fight Wrinkles: Broccoli
240 grams of broccoli contains 100% of the daily requirement for vitamin C, which is essential for collagen production, giving skin its elasticity. It's also rich in beta-carotene, which the body converts into vitamin A. Vitamin A aids in cell metabolism, making skin look younger.
Carbohydrates: Potatoes
The resistant starch in potatoes aids in weight loss. A medium-sized potato has only about 100 calories. Furthermore, potatoes are richer in potassium than bananas, helping to maintain blood pressure and fight heart disease.
Get Folic Acid: Spinach
Spinach is rich in vitamin K, as well as calcium and magnesium. These three substances help slow bone loss in older women. Spinach is also ideal for pregnant women, as it's rich in folic acid and B vitamins, which help prevent birth defects.
Relieve Stress: Dark Chocolate
European researchers found that consuming 1.5 ounces of dark chocolate daily for two weeks helps reduce stress. The stress hormone cortisol will make you feel less fatigued. Cortisol can be used to treat depression, obesity, heart disease, and more.
Fight Cancer: Mushrooms
A study showed that women who ate 1/3 ounce (about one mushroom) of raw mushrooms reduced their risk of breast cancer by 64%. Other studies have also shown that mushrooms can reduce the effects of aromatase, a protein involved in estrogen production.
Fight Heart Disease: Sardines
Sardines are the best source of omega-3 fatty acids, which can reduce inflammation and prevent arterial blockage, thereby effectively lowering the risk of heart attack and stroke caused by blood clots and keeping blood vessels smooth and flexible.
Trim Belly Fat: Avocado
Avocados are rich in monounsaturated fats, which have been proven to help with weight loss. In one study, people who consumed more avocados burned 23% more calories and lost about 5 pounds more belly fat than those on a high-carbohydrate, low-fat diet.
Protect Eyes: Bell Peppers
Age-related macular degeneration (AMD) and cataracts are the leading causes of vision loss. Bell peppers, rich in lutein, zeaxanthin, and vitamin C, can keep your vision sharp. 240 grams of red, yellow, and orange peppers contain nearly twice the daily recommended amount of vitamin C, as well as 116 micrograms of lutein and 562 micrograms of zeaxanthin.
Boost Energy: Whole Wheat Pasta
Whole wheat pasta is rich in B vitamins, which help your body convert food into energy. Compared to processed grain products, whole grains have more fiber. In other words, whole grains with fewer calories are more satisfying than refined foods.