10 Healthy Power Foods for Women

There are 10 healthy power foods for women.  Regardless of whether you are a 9-5 working woman, an entrepreneur or a home/family manager.  You may be performing a 24 hr shift and need a healthy balance.  Finding a balanced diet and taking care of your health can be a tricky. It doesn’t have to be difficult or time consuming to make daily healthy choices.  All it takes it some planning.  Hence,  my Sunday Set-Up program, which can help you get organized. Here are ten nutritiously loaded foods that pack a punch.  Add to your list of healthy choices. 

The top ten are…

1. Dark Chocolate:

Attention all chocolate lovers, a current report states dark chocolate can help in boosting mind capacity and counter the psychological impacts of sleep deficiency in adults.  A 1-ounce serving of dark chocolate with 60-69% cacao has approximately 164 calories.  Iron for the immune system, copper to boost energy production and multifunctional magnesium. Plus some other good stuff like protein, fat, carbs and fiber. 

Additionally, it also is good for the heart. European research demonstrates women who eat one or two servings of dark chocolate per week reduce the risk of heart failure by 32%.  Look to purchase dark chocolate which contains at least 60% or more cocoa solids. Cocoa is rich in flavonoids theobromine, anti-oxidants which kill free radicals.

And no wonder it’s called a chocolate superfood.

2. Walnuts:

Did you know eating  a handful of walnuts can reduce cholesterol levels, support your mental ability and promote good sleep?  Because walnuts are a rich source of cell reinforcement and omega-3 unsaturated fats. According to a report published in “plant for human sustenance” omega – 3’s impact positively on brain function and  boosting memory. Poor sleep may be from low melatonin levels.  Melatonin is the hormone that controls your body’s immune system & natural wake and sleep cycle.  As per “University of Texas health science center” walnuts increase melatonin level.  No wonder they are a part of #TEAMGOODFAT

3. Lentils:

Guess what? After vegetables and nuts, lentils are the third most elevated sources of proteins. Lentils contain dissolvable fiber which can lower cholesterol and can benefit your heart. Additionally, it contains insoluble dietary fiber which is useful for digestive system and reduce the risk for digestive disorders like diverticulosis.

 4. Spinach & Dark Greens:

Spinach and other dark greens are low calorie foods, rich source of good soluble fibers, vitamins and minerals.  Each cup of raw greens contain approximately 7 calories and a good amount of soluble fibers which help with feeling full and staying regular. Spinach is an extremely rich source of flavonoids and phytonutrient with anti-cancer properties.   Additionally, it contains vitamin K.  One cup of raw spinach gives 150 microgram vitamin K which enhances bone density. Most noteworthy, vitamin K can effect the effectiveness of some medications.  Discuss eating foods with vitamin K with your physician. 

 

 5. Oatmeal:

Looking to shred pounds? Oatmeal can help. According to a study published in the issue of “Molecular Nutrition and Food Research” oatmeal is a decent source of B glucan which reduce appetite by increasing cholecystokinin hormones which are involved in digestive processes and the experience of satiety. 

Similarly, oatmeal is a great high fiber food. According to British scientists, utilization of high fiber diet can decrease the risk of colon cancer. Colon cancer is the third leading cause of cancer in US.

6. Mushrooms:

These little guys pack a good nutritional punch.  A Penn State University research reported fresh cultivated mushrooms contain anti-aging antioxidant.  They also have therapeutic properties that can help lower cholesterol, helps support immune system and is a non-animal source of vitamin D.  

7. Pomegranate:

Another powerhouse are pomegranates.  They are loaded with healthy properties from the seeds to the juice.  Healthy benefits galore…lower blood pressure, decrease inflammation, aids in digestion, detoxes the liver, and can even help with ED, erectile dysfunction.   This fruit is full of antioxidants, so drink the juice and toast your health.

8. Figs:

Another low calorie power food is the fig. 1 large raw fig has 47 calories and it is a great replacement for unhealthy food or processed food, especially if you are hoping to shred some pounds.

Figs are one of the richest plant sources with a variety of vitamins and minerals including vitamin A, B’s, C, D, E and K, potassium, magnesium, zinc, copper, manganese, iron and ten more minerals. One medium fig has 3 grams of fiber to keep you feeling full. The fig is believed to strengthen hair and stimulate growth.  Quick…get some figs. 

9. Blueberry:

Blueberries contain a plant compound called anthocyanin which gives blueberry a blue shading and many medicinal advantages. Antioxidants in the blueberry help strengthen cell and increase oxygen levels in the body.  One cup of blueberries is equivalent to 24% of a person recommended daily requirement of vitamin C. Collagen is a support system of skin it depends on vitamin C as a basic supplement and anticipate skin harm caused by the sun. Read more about the benefits of blueberries here because it goes on and on.  Or just go get some because we need to eat them.  

 10. Brown Rice:

Finally, brown rice is an unbelievable source of fiber, thiamine, selenium, proteins, potassium calcium as well as magnesium. One cup of brown rice provides 80% of one’s daily manganese requirement. Brown rice contains high rates of manganese which help to synthesize body fats.  Prepared with fresh veggies, mushrooms, onions, garlic and lean protein makes a power meal for anyone to enjoy.  

Likewise brown rice may offer health benefits in reducing risks for Alzheimer disease.  Because it contains components which help inhibit a harmful enzyme called prolyl endopeptidase which is related with Alzheimer disease. But what about white rice?  Certainly it can be on the list as well.

In conclusion, to learn more about putting these foods into your daily food routine check out Sunday Set-Up.

Be happy and healthy.