health-protecting flavonoid anthocyanin. Addingberries to the diet may even help slow the decline Superfoods for Womenin brain function that can occur with aging. Tryadding berries to cereal in the morning.Cruciferous vegetables Author: Heli J. Roy, Ph. D., R.D.Cruciferous vegetables like broccoli, cabbageand Brussels sprouts are full of valuable nutrients. Visit our website:At the top of the list is a compound called OPEN www.LSUAgCenter.comsulforaphane, an enzyme in the body thatdetoxifies carcinogens before they damage cells.It may help to lower your risk of getting cancer.Cruciferous vegetables have the ability to stop thegrowth of cancer cells in the breast, uterine lining(endometrium), lung, colon, liver and cervix, andthey are particularly effective in preventing breastcancer development in post-menopausal women.As cruciferous vegetable intake goes up 20 percentin a population, cancer rates drop 40 percent.In addition, isothiocyanates from cruciferousvegetables help the body transform estrogen and Louisiana State University Agricultural Centerother hormones into forms that are more easily William B. Richardson, Chancellorexcreted from the body. Diets rich in cruciferous Louisiana Agricultural Experiment Stationand dark yellow veggies also may help to protect David Boethel, Vice Chancellor and Directoragainst cardiovascular disease. Other important Louisiana Cooperative Extension Servicenutrients include vitamin C, beta carotene and Paul D. Coreil, Vice Chancellor and Directorpotassium. Pub. 3149 (5M) 6/10Nuts The LSU AgCenter provides equal opportunities inAdding nuts such as pecans, almonds and walnuts programs and employment.to your diet can lead to a reduction in LDLcholesterol (bad cholesterol) and a reduction inthe risk of coronary heart disease. Nuts also canincrease HDL (the good cholesterol). Nuts havegood anti-oxidants, which can help prevent agingand chronic diseases. Although nuts are highin calories and fat, they have heart-healthy fatthat can help increase the feeling of fullness andactually reduce the risk of diabetes.
Dairy productsYou may have heard about catechin polyphenols, particularly epigallocatechin Calcium is necessary for proper bone development gallate (EGCG). EGCG is a powerful anti-oxidant. Insuperfoods. You may even know and to reduce the risk of osteoporosis. It is also addition to inhibiting the growth of cancer cells, itsuperfoods can be good for you. needed for muscle contraction, blood clotting kills cancer cells without harming healthy tissue. As and making sure your nervous system works well. an anti-oxidant, it can help with diseases such asBut do you know why? Milk and dairy products are excellent sources of calcium and they provide eight additional arthritis and it kills antibiotic-resistant bacteria. It also lowers LDL cholesterol levels and inhibits the essential nutrients, including protein, potassium, abnormal formation of blood clots. It helps withSuperfoods provide a host of benefits to help phosphorus, vitamins A, vitamin D, vitamin B-12, weight control by inhibiting fat absorption in theus live longer, healthier lives. They are high in riboflavin and niacin. Milk and milk products help intestinal tract and increases energy expenditurephytonutrients, chemicals that occur naturally in build strong bones, teeth and muscles. Research without increasing heart rate.food. They protect against cancer, diabetes, heart shows that when cutting calories to lose weight,disease and hypertension and may also boost your three servings of milk, cheese or yogurt each day Orange fruits and vegetablesimmune function and perhaps lower your risk for help people burn more fat and lose more weightinfection. Beta carotene in orange vegetables and fruits such than just cutting calories alone. Dairy foods also as sweet potatoes, squash, pumpkins, carrots, can reduce the risk of kidney stones and PMS.Since they are available at local supermarkets, mangos, oranges and papayas is an anti-oxidant that helps preserve healthy skin cells and preventeasy to grow in a garden, and found at many Lean red meat sun damage. Beta carotene is essential for healthyrestaurants, superfoods can easily be added to yourdaily diet. Iron is necessary for transporting oxygen through skin and the lining of membranes in the mouth, the blood to the tissues. We need iron in all of throat, lungs, stomach, intestines, urinary tract our body tissues, including the brain, muscles, and the reproductive tract. It also repairs damagedHere are 10 superfoods that heart and liver. It helps to convert food to energy skin cells and is necessary for night vision. Otheroffer a good start to a balanced for normal cell activities. A healthy diet should nutrients in orange fruits and vegetables arediet for women: include up to 6 ounces of meat protein a day or manganese, copper, fiber, vitamin B-6, potassium equivalents such as eggs, nuts or legumes. Lean and iron.Green leafy vegetables meat is high in iron, zinc and niacin. Lean beef is an excellent source of protein, as well. It also is a SeafoodThese are one of nature’s best sources of folate good source of vitamin B-6 and selenium and the– a B vitamin that prevents birth defects, heart Seafood and fatty fish have omega-3 fatty acids best source of vitamin B-12.disease, dementia and colon cancer (the third most that can benefit the cardiovascular, circulatory and immune systems. Omega-3 fatty acids are potentcommon cause of cancer in women). Folate also Whole grains anti-inflammatory foods that can help reduce theprevents vision loss and protects skin and bones.Another compound, called lutein, which is found A diet rich in whole grains provides fiber, vitamin risk of cancer, high triglyceride (blood fat) levels,in green leafy vegetables, helps prevent macular E, folic acid, thiamin, riboflavin, iron, magnesium aches and pains and certain kinds of arthritis.degeneration, a leading cause of age-related vision and zinc. These are necessary for a healthy heart The American Heart Association recommendsloss. Lutein also can help prevent cataracts and it and for building muscle. The types of fiber and everyone eat fish twice a week.helps protect your skin from the damaging effects complex carbohydrates in whole grains alsoof sun exposure. It appears lutein protects the fats maintain our blood sugar level, which can reduce Berries and cherriesin the top layer of skin, preventing dehydration, abdominal fat and help keep our waistlines Berries have many different compounds thatroughness and possibly even wrinkles. Green leafy smaller. have anti-oxidant properties, including vitaminvegetables also are an excellent source of vitamin C. Vitamin C helps keep our skin firm by buildingK, a nutrient essential for bone development. Green tea collagen. The violet, blue and red colors in berries Green tea has many biological functions. The and cherries are responsible for their healthful secret of green tea lies in the fact it is rich in properties. Red and blue berries are full of the