superfoods to support women's health

It doesn't take a lot of research to find that most women do not take the best of care of themselves. There is always the job, the house, the children, the significant other, the fur babies...you name it, and I'm pretty sure it's somewhere on the list of things to-do before the day's end. While organization and time management are topics for another day, we are going to focus on eating and how to better fuel your body as a woman. This applies to most all women, in any age and stage of your life, so listen up!

According to the CDC, only 9% to 12% of people eat enough fruits and vegetables. Women need certain foods to help boost immunity, improve muscle growth, for reproductive purposes, as preventatives for scary health problems, etc. If we are going to eat, let's make sure we are eating the things that are proven to be best for us.

Legumes and beans are packed with protein and fiber, which give us much-needed energy and can lower the risk for heart disease. Edamame is full of fiber, healthy fats and compounds that mimic estrogen and may help control hot flashes during menopause. Black beans, typically eaten with Mexican dishes, are loaded with essential minerals like folate, magnesium and iron, magnesium being a mineral we all need for every cellular function in our bodies (but that we rarely get enough of).

While many women reach for romaine and other lettuces when it comes to making and eating salads, kale and spinach deserve a closer look. Darker leafy greens include more disease-fighting antioxidants, so why not throw them in when we can? Kale is loaded with vitamin K, a vitamin known to work with calcium and vitamin D for strong and healthy bones. Spinach contains folate, which is important during pregnancy, as it supports your baby’s growth and development. Spinach has an extra perk, as it is tied to lowering a woman’s risk for dementia and colon cancer.

Fruits are an easy area to pack in much-needed vitamins and nutrients. Papaya contains an antioxidant known as lycopene, which helps reduce cervical and breast cancer health risks for women, while also helping manage cholesterol and blood pressure. Berries are always a good bet in helping stablize blood sugar levels. Most berries like strawberries, raspberris and blueberries contain a lot of vitamin C, which helps to build collagen, the protein that women need to keep skin smooth and firm. Berries are also tied to good heart and brain health, keeping us sharp as we age.

There are a number of vegetables that help pack a punch in the nutrition department. Cruciferous vegetables like broccoli, cauliflower and Brussels sprouts help fight against cancer. Unfortunately, these veggies sometimes get a bad rep, as you either love them or you hate them. Find recipes to incorporate them in your meals so that you'll actually give them a fighting chance! Here's a tip: if you find ways to eat and enjoy them, your kids may do the same.

Often forgotten, beets are red root vegetables that are a little on the sweet and tangy side. Drinking a glass of beet juice each day lowers your blood pressure, as published by a 2012 study in Nutrition journal.

While it falls more in the spice and herb category, turmeric should become a staple in your pantry and is a healthy way to spice up your dishes. Typically found in yellow curry dishes, it is a member of the ginger family (another great spice to use). One of turmeric's nutrients that give it the yellow hue has long been used to help fight infection and speed the healing of wounds.

Nuts and seeds are an easy snack to throw in throughout your day, as they are a healthy fat and are full of fiber, which helps keep you full for longer. Almonds particularly stand out against the others, as they are a great souce of antioxidants (helping to fight inflammation, aging and diseases like cancer). They also contain magnesium, vitamin E, and calcium, which helps prevent bone breaks and fractures.

Lastly, quinoa is an ancient grain that is full of protein, providing lots of energy for your busy day! Quinoa contains all nine of the essential amino acids, which are the building blocks of protein. They make up our muscles, tendons, glands and organs. Our bodies don't naturally make them, so we need good sources to consume them.

Women typically take on a lot of caretaker roles throughout their lives. Properly fueling and taking better care of themselves will help them live healthier and continue to do what they do best --- caring for everything and everyone around them.

fiber-filled quick foods:

*nuts, but especially almonds

*avocado

*jicama (can often findthis pre-sliced; great with guacamole)

*popcorn (as natural as possible, or with a little sea salt)

*oat bran or oatmeal

*sea salt, crispy chickpeas

*hummus

*fiber crispbread (can often find GF options for sensitivities)

*raspberries + blueberries

*chia seeds (add in smoothies, yogurt, cereals, and oatmeal)

*fruit crisps