What you eat can play an invaluable role in keeping your body in top condition. Sleeping 7-8 hours each night and staying active throughout the day are surefire ways to improve health, boost mood and decrease risks of illness; but to truly maintain optimal wellness without supplements is impossible – and eating processed goods all day (or not eating enough altogether) may leave you fatigued, irritated and lacking energy – signs that something else is amiss!
Assuming you don’t consume plenty of healthy fats, lean proteins, and fresh produce each week is detrimental to long-term health, leading to weight gain and an increased risk for conditions like cardiovascular disease or diabetes. There are certain food varieties which have proven particularly useful for women’s resistance, weight management and heart health – here are 10 varieties each woman should include in her weekly meals in order to ensure optimal wellness (plus they make tasty and satisfying dinner options!).
Avocado
An Essential Tropical Produce “This tropical organic product is known for its abundance of ‘good fats,’ with studies demonstrating how replacing saturated fat with the monounsaturated and polyunsaturated fatty acids found in avocados may lower coronary illness risks,” according to Natalie Rizzo MS RD. Enjoy avocado on toast, with eggs or even in healthy steak tacos for breakfast or lunch!
Beans
“Beans “Beans are an excellent source of protein and fiber, providing essential minerals such as iron, potassium and folate,” notes she. Add them to tortillas, plant-based burgers (you could also split up meat to reduce consumption), grain bowls or dips. Although you may experience mild gassiness after eating beans (there is some truth behind the saying “you might get gassy”) they’re great for your stomach so consume freely!
Blueberries
Blueberries “These small berries sneak up quickly. One serving (a cup) of blueberries provides only 80 calories and provides essential supplements, such as Vitamin C, K and manganese as well as fiber and phytonutrients called polyphenols to your daily diet,” according to Rizzo. Furthermore, research suggests eating one cup daily of blueberries significantly decreased risk for cardiovascular events like coronary failure and stroke and increased levels of good cholesterol (HDL). Bonus points if these healthy treats taste delicious too!
Brussels Sprouts
Once a child, you may have disliked Brussels Sprouts; now is an excellent opportunity to come around to them (if that hasn’t already happened). With so many inventive new ways of cooking them available to us all, children will definitely love these tasty vegetables! They provide many important health benefits as a great source of fiber that keeps the digestive track functioning normally while they make delicious side dishes when served with some oil and salt – both essential components in healthy living! Brussels sprouts are cruciferous vegetables rich with essential vitamins that could potentially aiding with disease prevention as well.
Eggs
“Not only are eggs an excellent source of protein, they’re also one of the primary food sources of Vitamin D. Plus they contain two carotenoids-lutein and zeaxanthin-that are vital to maintaining good mental and eye health,” according to Rizzo. Plus they’re tasty and versatile- enjoy them hard boiled, scrambled or on top of a burger- perfect for every meal of the day!
Salad Greens
Dark, green vegetables such as salad greens are great for managing sneezing attacks and helping to achieve a more youthful, dewy appearance as you age. “Salad greens are rich sources of Nutrient C, which promote a strong immune system while stimulating collagen production to combat wrinkles in the body,” according to research conducted at Stanford. Try baby spinach on mixed green salad plates or smoothies made with Kale for best results; alternatively you could include Bok Choy in pan-fried dishes or pan fried with noodles for optimal results!
Nuts
“Rizzo notes that nuts are an excellent source of protein and healthy fats, both essential elements for satisfying yearnings and controlling cravings. Furthermore, according to research published this year by Pecans Matter LLC a recent audit concluded there was evidence demonstrating their consumption can help maintain heart health by lowering cholesterol and fat levels in your system. Therefore, feel free to enjoy pecans in a breakfast yogurt or oatmeal bowl or peanut butter toast, or create your own trail mix containing nuts and dried produce!
Oatmeal
Oatmeal, in particular, is an ideal breakfast or quick bite option for women. “This no gluten grain is my go-to in my kitchen since it offers flexibility, affordability and protein and fiber that keeps me satisfied throughout my morning,” according to Rizzo. Moreover, “oats contain an extraordinary fiber called beta-glucan that has been shown to decrease cardiovascular illness risk,” she adds.
Sweet Potatoes
orange hue comes from beta-carotene, an antioxidant necessary to producing Vitamin A. According to Rizzo, one medium yam provides up to 600% of your daily recommendation of this essential supplement for eye, bone and immune health.” Additionally, sweet potatoes make an enticing alternative when craving spicy or crunchy snacks without breaking the bank – their sweet but spicy crunch makes for delicious yet healthier fries! Yams also provide complex carbs which keep you fuller for longer while not skyrocketing blood sugar.
Yogurt
Rizzo suggests choosing Greek or skyr varieties when selecting yogurts since these offer more protein and bone structure calcium, plus digestive-enhancing probiotics to aid with digestion and help manage weight. Fruited varieties often contain added sugars and excess calories; for optimum results, plain yogurt works best and then you can customize its appearance by adding your own garnishes like new produce or nuts.
