May is Women’s Health Month. Let’s talk about superfoods that promote health and reduce disease:
An apple a day keeps the doctor away. Apples are a good source of dietary fiber, antioxidants, and the phytonutrient, flavanoid, and they may help prevent dementia and Alzheimer’s disease. Eating apples regularly may also reduce the risk of stroke and diabetes and may help prevent breast cancer (Medical News Today). Apples are loaded with vitamins B and C, potassium, calcium, and phosphorus. Be sure to buy organic so you can eat the apple skin.
A nutrient-dense stone fruit, avocado is full of fiber, which aids in weight loss, and in monounsaturated fatty acids (MUFAs), which improve heart health and protect against chronic illness. Avocados are also a good source of vitamins C and K, folate and potassium (Medical News Today). High potassium intake is believed to reduce blood pressure and lower the risk of heart attack, stroke, and kidney failure. Avocados may also reduce cholesterol and triglycerides.
Delicious and nutritious, berries like blueberries, strawberries and raspberries are a good source of phytonutrients, which fight free radical damage and lower blood pressure (Dr. Axe). Anthocyanidins in berries improve mental acuity, polyphenols prevent Alzheimer’s disease, and flavonoids may reduce the risk of cancer (Everyday Health).
Broccoli is believed to reduce cholesterol, control blood pressure, promote bone growth, improve respiratory health, enhance libido, curtail constipation, and even prevent cancer. Loaded with antioxidants and vitamins and minerals like vitamins A, C, E, and K, magnesium and zinc, broccoli reduces inflammation, prevents birth defects and boosts immunity (Natural Food Series).
Believe it or not, high-quality organic dark chocolate (70-85 percent cacao) can lower the risk of heart disease due to its MUFAs. Rich in fiber and full of antioxidants, it has been shown to increase blood flow in the arteries, to lower blood pressure and to improve brain function (Healthline). Dark chocolate stabilizes blood sugar and releases endorphins, making you feel happy. Have a square or two a day, and see for yourself!
Legumes include peas, lentils, green beans, kidney beans, peanuts and chick peas. They are among the best sources of plant-based protein and can help increase metabolism. Legumes are high in essential vitamins and minerals such as iron, magnesium and folate. Regular consumption of legumes is believed to lower cholesterol, blood pressure, triglycerides and inflammation and to protect against heart disease. Because they are high in fiber, legumes help stabilize blood sugar and ward off diabetes (Dr. Axe).
Spinach is one of those “dark leafy greens” we are told to eat because it is loaded with cancer-fighting antioxidants. Full of vitamins A, C, E and K, spinach helps prevent cataracts, strengthens bones, boosts the immune system and protects against aging. It also reduces hypertension and acts as a natural detoxifier, helping the body flush out toxins. It is quite easily a miracle food.
Share this post and encourage the women in your life to pursue a healthy diet, get regular exercise, find ways to relax and destress, and see a physician for regular check-ups. Add these 7 super foods to your diet, and see for yourself if they don’t improve your overall health.