Harvard researchers have released a list of seven healthy foods they say every woman should eat.
Berries – fiber-rich and full of protective plant antioxidants, you should eat a cup of berries three times a week. Toss them in salads, add them to yogurt, or eat them by themselves.
Salmon – a great source of Omega-3 fatty acids, the good kind of fat, and also full of Vitamins B12 and D. Bake, broil or poach and add to salads and pastas. Tuna is also a good source.
Dark Leafy Greens – Spinach, Chard, Romaine, Collard Greens are all a great source for fiber, Vitamins C and K, Folic Acid, Lutein, Magnesium, Iron and Potassium. Besides salads, add some to a sandwich, or add to pasta dishes and soups.
Whole Grains – Yeah, I like the white bread I grew up with better too, but whole grains offer up to 96 percent more fiber, magnesium, zinc, chromium and vitamins E and B6 than refined grains. Look for whole grain, multi-grain cereals, breads and pastas without high-fructose corn syrup.
Nuts – Full of protein, magnesium, Vitamins B and E and heart-healthy fat. Not all fat is bad. Eat as a snack or add to salads, cereals, yogurts and stir-fry dishes.
Golden Veggies – yellow and orange veggies like sweet potatoes, butternut squash and carrots provide large amounts of beta carotene and potassium. Try a baked sweet potato as a side dish or enjoy a few carrot sticks instead of potato chips with your lunchtime sandwich.
Yogurt – full of calcium, protein and B vitamins. Look for low-fat or no-fat plain yogurt and add your own berries and nuts instead of buying the sugar-filled blended versions. You can also use plain yogurt to make salad dressings and thicken sauces.