Superfoods for Women
Nature expects a lot of women. We endure fluctuating hormones, produce babies, make money, bake brownies, and shuttle children (and ourselves) to endless activities. With all these superhuman demands, we can certainly use a few nutrition heroes on our side. Here are six of the best, with great-tasting recipes to match. To reap their benefits, include two to three servings of each of these foods in your weekly meal plan.
1. Pomegranates.
These sweet-tart fruits and their juice help protect the heart by lowering blood pressure, increasing blood flow to the heart, and 
preventing hardening of the arteries. Because of its powerful anti-inflammatory effect, pomegranate juice also may help ward off osteoarthritis.
2. Blueberries.
These sweet treats, whether fresh or frozen, are bursting with antioxidants that are especially important for focus and brain function; research indicates that the polyphenols in blueberries guard against Alzheimer’s, which strikes one in every six women. Blueberries’ anti-inflammatory properties also protect against cancer and heart disease.
3. Flaxseeds
Rich in lignans, compounds that naturally modulate estrogen levels, flaxseeds help to protect against breast cancer and promote regular ovulation. They’re also full of healthy omega-3 fatty acids and protein for lasting energy, plus fiber to help prevent constipation. Grind, or look for ground flaxseed.
4. Leafy greens
Kale, chard, spinach, and their cousins offer calcium to build bones and reduce osteoporosis risk. They’re also high in folic acid, which is key for pregnant women and which also may help thwart cervical cancer. Crucifers in particular (including kale, collards, mustard greens, and turnips) contain a precursor to diindolylmethane, a compound that helps the body metabolize estrogen into a safer, more usable form, boosting protection against breast and hormone-related cancers.
5. Green tea
Well-studied epigallocatechin gallate (EGCG) seems to be especially powerful in reducing breast cancer risk. Too much sun exposure over t
he years? EGCG may also reverse the effects of ultraviolet damage and fight skin cancer. In addition, research indicates that green tea increases alertness, fends off fatigue, and aids weight loss by boosting metabolism.
6. Sardines
These little fish are a superb and eco-friendly source of omega-3 fatty acids, which may help prevent menopause-related depression and mood changes. Omega-3s also reduce LDL (bad) cholesterol, lower blood pressure, and protect the arteries from damage, so they’re heart-healthy as well.
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