Ladies, it’s time to take responsibility of the health of your body by eating more, not less… of THESE foods. It’s all about taking a preventative approach. In fact, in Asia, a doctor feels that she has failed if her patient gets sick. Why? Because the doctor’s job is to keep you well, not scramble to fix the issue once it’s too late and you’re already sick! Here are the foods that you should up in your diet…
Broccoli has been shown to neutralize food-born carcinogens and stimulate detoxifying processes. The compound Indole-3 has been shown to reduce risk of breast and cervical cancer, and slow the spread of existing cancer. Most important for women, Broccoli is high in kaempferol, a flavanoid known to protect against ovarian cancer.
High in Folate, Broccoli is particularly important for women because of it’s role in pregnancy. Folate promotes proper development of the fetal nervous system and protects against birth defects.
Folate has also been associated with boosting serotonin levels and fighting depression, significant for women considering women are twice as likely to develop depression than men. I knew there was a reason we opted for salads while men chomped on burgers…
Tasty Tip: Steam broccoli for no more than 5 minutes to keep a crunchy consistency. Drizzle with heart-healthy olive oil, Vitamin-C loaded lemon juice and a dash of salt.
If you’re ever eating at a burger joint you suspect is a little less than clean, get extra onions on your patty—they’re anti-bacterial. Onions are also anti-inflammatories and natural blood thinners.
You may find some medications stinky, and that’s because a lot of medications are made from onions. No surprise, since the stuff can treat cancer, arthritis, osteoporosis, asthma, colds and fever. It’s ironic that this bulbous food makes people cry, as it promotes heart health, gastrointestinal health and improves blood circulation.
Women should be willing to get a little onion breath—this food has been shown to reduce risk of breast cancer by 25% and ovarian cancer by an astounding 73%.
Tasty Tip: Reduce the crying time and do all the chopping at once. Keep a cup of chopped onions in the fridge to add raw to sandwiches and salads or to sauté with other dishes. If you’re worried about your breath, cooked onions cause less of a stench than raw.
Sorry but getting enough Calcium won’t do the trick. You’ll need Vitamin K to help your bones absorb it. Find it in abundance in Swiss chard, kale and spinach
Leafy Greens are also a great source of magnesium, a power mineral shown to lower blood sugar, aid sleep, strengthen bones, boost the immune system and relieve stress. Magnesium also helps fight that nasty condition women are often plagued with, depression. Many cases of depression have been linked to magnesium deficiency, so cook yourself up a green stir fry a couple times a week if you’re feeling low.
Your mom may have stopped pushing you to eat vegetables, but this study will get you back on track: one study found that women who consumed high levels of kaempferol—a compound found in broccoli and kale—had a 40% less chance of developing ovarian cancer.
Not into energy bars? That’s ok—up your spinach consumptions. High in iron, spinach helps you build energy, great for those PMS days when you’re feeling sluggish. Overall, iron is especially important for women during menstruation. You’ll also get the stuff in chard, mustard greens and romaine lettuce.
Tasty Tip: Your body needs healthy fats to reap the most benefits of these green foods. Try stir-frying leafy greens with a little bit of coconut oil.
Just one cup of cooked pinto beans boasts a whopping 15 grams of fiber. Getting enough fiber in your diet can lower your bad cholesterol, regulate blood sugar, promote weight loss and help prevent diabetes and heart disease.
Loaded with Potassium, beans could help ease some menopausal pangs. Studies have found a link between dietary Potassium intake and bone mineral density in pre, peri and menopausal women. Higher bone density puts you in better shape to work off some of that menopausal weight. I know, it’s a bummer, but it happens.
Tasty Tips: Add 1 cup of beans to any salad for extra protein. Make healthy nachos with flaxseed tortillas, beans and low fat cheese.
Wild salmon is high in Omega 3, a fatty acid our bodies cannot produce on their own. This super food can help prevent heart disease, along with lower cholesterol and blood pressure, and reduce the risk of stroke.
Omega 3’s slow down your digestion, meaning you stay full longer and don’t reach for mid-meal snacks. Many studies have also linked Omega 3 consumption to reduced belly fat.
One of the few food sources rich in Vitamin D, wild salmon can aid your body’s absorption of calcium. Vitamin D deficiency has also been linked to depression and multiple sclerosis—two conditions women are more susceptible to than men.
Tasty Tip: Place salmon filet in parchment paper with thin sliced mushrooms, olives, sun-dried tomatoes and olive oil, salt and pepper to taste. Heat oven to 450 degrees and cook for 20 minutes.