25 Healthy Foods For Women Between Age 25 And 45
The foods explained below are healthy for all women, mostly for women between the age of 25 and 45. Some of these foods would protect women from fertility issues, cancer, heart problem, helps the brain, boost immunity and get women through menopause. Some of these foods would help their look and also help the baby when they’re pregnant.
Green tea is packed with polyphenols, an antioxidant with enormous health benefits including anti-breast cancer properties. In a study of healthy Japanese American women at the National Institute of Health’s National Cancer Institute, researchers found that those who drank at least one cup of green tea daily had less urinary estrogen than the non tea drinkers.
Tomatoes has high concentration of the antioxidant lycopene, it can help protect our DNA from damage that can lead to breast, endometrial, lung, stomach, prostate, and renal cell carcinoma cancers, according to researchers. According to the result of a research conducted by Ohio State researchers, the heating process increases the amount of lycopene that is available for your body to absorb, make sure you add tomato paste, sautéed tomatoes, or an organic tomato sauce to omelets, chicken and pasta dishes to reap the benefits.
Unlike animal sources of protein, beans are free of unhealthy fats. That might be the very reason one study found that people who consumed legumes at least four times a week had a 22 percent lower risk of heart disease compared with those who consumed them less than once a week. Equally as encouraging results were published in the Canadian Medical Association Journal. A scientific review of 26 clinical trials discovered that eating a 3/4 of a cup of beans daily could reduce levels of “bad” cholesterol in the blood by 5 percent.
Shrimp are the most potent source of an essential and hard-to-get nutrient called choline. This neurotransmitter building block is necessary for the structure and function of all cells, and a deficiency in this compound has been linked to neurological disorders and decreased cognitive function. Not only does it act as brain food, but it can also help lower your risk of breast cancer.
Having a healthy community of gut microbes is very important for both maternal and infant health. Multiple studies have found a healthy microbiome can protect both you and your little one against immune-system flare-ups like allergies, and help you avoid preeclampsia, gestational diabetes, vaginal infections, and excess weight gain. On the other hand, when your gut is out of whack, a study published in Pediatric Research noted that your baby might have impaired brain development, and other studies suggest your offspring could be predisposed to obesity.
Eating probiotics from yogurt and fermented foods can help, but sometimes when foods are pasteurized (which is a must to keep you from being vulnerable to pregnancy-threatening bacterial infections), their levels of probiotics decrease. That’s why one of the safest ways to improve your gut health during pregnancy is through eating more prebiotics like spinach. This super veggie is full of sulfoquinovose, a source of food for your gut bugs which studies have found to play a role in developing a protective barrier in the gut, preventing the growth and colonization of bad bacteria.
The FDA recommends pregnant women get 600 IU of vitamin D a day during pregnancy, and waking up with two eggs for breakfast will cut that number down by 100 IU. This vitamin is so important because, in addition to helping your body absorb bone-developing calcium, vitamin D is key for healthy skin and eyesight, and has been associated with a lower chance of preeclampsia—a serious condition which can threaten your health. Even better, a study published in The Journal of Allergy and Clinical Immunology found a higher intake of vitamin D (equivalent to those two eggs) during pregnancy was associated with 20 percent less hay fever in her child at school age. And as for your health? The sunshine vitamin has been found to reduce heart disease risk and ward off breast, colon, and ovarian cancers, say University of California San Diego researchers.
One in four American women die of heart disease every year and 90 percent of women have one or more risk factors for developing cardiovascular disease. Protecting your most vital organ is as simple as adding some walnuts to your diet. This heart-shaped nut is teeming with antioxidants and omega-3 fatty acids that can help keep you safe. One recent study found that munching on two ounces a day could significantly improve blood flow to and from the heart in just 8 weeks. Another study found that the same amount can help delay development of breast cancer and slow tumor growth in mice. Speculation is that antioxidants called phytosterols, already known cancer fighters, could be the culprit.
Adding cinnamon to your diet can help reduce the risk of Alzheimer. The same constituents of cinnamon that moderate spikes in blood sugar levels, proanthocyanidins and cinnamaldehyde, exhibit other properties that can inhibit the formation of Alzheimer’s-causing protein aggregates, according to a study in the Journal of Alzheimer’s Disease.
Ginger combats several diseases in women. A review of six double-blind randomized controlled clinical trials published in the journal Obstetrics & Gynecology concluded that ginger was an effective treatment for nausea and vomiting during pregnancy. Studies from 2009 to 2012 also showed great success combating the nausea from chemotherapy. Ginger also helps with heart disease, cancer and more.
One of the most underrated cancer-fighters of the bunch, peanuts are a great source of cancer-fighting choline. The Journal of the Federation of American Societies for Experimental Biology found that women who consumed the highest amount of choline had the lowest risk of breast cancer compared with those who consumed the least. And other studies have connected and choline deficiency with a higher risk of liver cancer as well as other ill health effects, such as fatty liver disease
Nearly a third of women in their 40s have high blood pressure, an illness that can lead to more serious issues like heart disease or stroke, and that number increases from 50 to 70 percent for women aged 55 to those 65 and older.
Garlic contains phytochemicals, including allicin, which a review in the Journal of Integrated Blood Pressure Control showed may decrease high blood pressure by as much as 10 points. Garlic can also prevent the progression of heart disease by reducing the accumulation of plaque and preventing the formation of new plaque in the arteries, according to a new study in the Journal of Nutrition.
Blueberries are one of the most potent, age-defying, antioxidant-rich superfoods. Their wide array of health benefits is mostly attributed to their powerful anthocyanins, antioxidants which cleanse your body of cell-damaging free radicals.
In one study of 16,010 women, those who ate one weekly serving of blueberries experienced less mental decline during the course of the study than participants who didn’t consume any of the little blue fruits. These same antioxidants that help maintain your mental sharpness also help keep your skin smooth and wrinkle-free.
Pomegranates have been linked to fertility and health for centuries, but today, experts are fascinated with the seeded fruit’s ability to inhibit the growth of hormone-dependent breast cancer. According to a study published in Cancer Prevention Research, ellagic acid in pomegranates might help protect against cancer by suppressing estrogen production and preventing the growth of breast cancer cells. While further studies are needed, researchers say people may consider eating more pomegranates to protect against cancer. Go get your pom on! Raspberries, strawberries, cranberries, walnuts, and pecans are also rich in ellagic acid, but they have varying amounts of fruit sugar.
A study in the New England Journal of Medicine found that the Mediterranean diet, which includes healthy fats like olive oil, prevents about 30 percent of heart attacks, strokes and deaths from heart disease in people at high cardiovascular risk. Olive oil, in particular, is loaded with monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol, which helps in lowering your risk of heart disease.
Probiotic-rich yogurt is great for everyone’s digestive health, but probiotics are particularly important for women’s urinary and vaginal health. Probiotics are good bacteria that live in your intestines and play an essential role in everything from mood and weight maintenance to balancing our immune system. If the balance of your good bacteria is off, when the bad guy bacteria make their way out of your body by passing through your colon, by virtue of proximity, they can re-colonize the vagina and urinary tract.
What makes rooibos tea particularly good for soothing your mind is the unique flavonoid called aspalathin. Research shows this compound can reduce these stress hormones that can lead to depression as well as trigger hunger and fat storage. It also help women to get rid of belly fat.
Breast cancer is the most common cancer in women worldwide and the second leading cause of cancer-related mortality in women. Scientists have found that one way to reduce the mortality of cancer is through prevention, and that can be accomplished by eating turmeric. This ginger-family spice contains curcumin, an antioxidant polyphenol with chemopreventive properties. Chronic inflammation is a major risk factor for the development and metastatic progression of cancer, and curcumin’s anti-inflammatory properties have been found to diminish the formation of breast cancer, according to a study in Molecular Oncology.
According to a new study released by the American Physiological Society, women’s risk of stroke increases after menopause due to decreased levels of estrogen. Prior to menopause, women have a lower risk of stroke compared to men because of their estrogen levels, which the body uses to keep immune cells from becoming overactive after a stroke, resulting in killing brain cells rather than repairing them. The FDA found that “the combination of a low-sodium, high potassium intake is associated with the lowest blood pressure levels and lowest frequency of stroke in individuals and populations.” Bananas are high in potassium and low in sodium, and the fruit is officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
Apples are rich in metabolic syndrome; a syndrome that refers to a cluster of conditions like insulin resistance, high blood pressure, and high cholesterol. It is the main contributor to heart disease, the leading killer of American women. While women who eat a diet rich in blood-sugar-spiking refined carbs or those who are overweight are most susceptible to metabolic syndrome, even healthy postmenopausal women are also at risk. The Iowa Women’s Health Study, which has been tracking 34,000 women for nearly 20 years, found that apples are one of three foods most effective at reducing the risk of death from coronary heart disease and cardiovascular disease among women, as these women had less abdominal fat and lower blood pressure than their peers who didn’t consume apples.
High cholesterol can lead to the buildup of plaque in artery walls. Left untreated, this buildup can lead to heart attack and stroke, resulting in 2 of the top 5 leading causes of death in American women. Luckily, it’s not too difficult to combat. Simply eating a healthy diet that includes soluble fiber-rich whole grains, like oatmeal, can help. Oatmeal can also protect you from heart disease. A Harvard study of more than 68,000 women found that those who ate the most fiber daily were 23 percent less likely to develop heart disease than were those who consumed the least. Thanks to the breakfast staple’s high fiber content, it can also slash the odds of developing type 2 diabetes by a whopping 61 percent! It also helps stabilize blood sugar, which wards off diet-derailing hunger and dangerous dips in glucose.
Oranges get a lot of credit for vitamin C, but bell peppers are actually the best source. Vitamin C is known for its skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. As an added bonus, although getting enough vitamin C won’t prevent you from catching a cold or flu (you can blame your kids for that), studies show that it could help you recover faster.
Grass Feed Beef
One of the main causes of fatigue among women is iron deficiency, or anemia, which is typically caused by a loss of iron in the blood due to heavy menstruation or pregnancy. The condition can zap energy and can result in feelings of exhaustion, weakness, and irritability. Grass-fed beef is the perfect solution: it provides your body with heme iron, the form of iron more readily absorbed by your body compared to nonheme iron found in spinach or iron-enriched foods. Grass-fed beef also provides the added benefits of containing up to 5 times as many omega-3 fatty acids as corn-fed beef and contains twice as much conjugated linoleic acid (CLA)—a fatty acid that has been shown to exert anticarcinogenic, antiobese, antidiabetic, and antihypertensive properties. It also contains up to ten times the amount of immunity-boosting vitamin E, which also acts as a powerful antioxidant in the face of free radicals.
Kale is rich in vitamin K, a potent bone builder. University of Toronto researchers found that postmenopausal women who ate diets rich in vitamin K for two years experienced a 50 percent reduction in fractures and a 75 percent reduction in cancer incidence than those who took a placebo. Experts attribute vitamin K’s benefits to increasing bone strength through the activation of bone proteins needed to ward off osteoporosis, the crippling bone disease that strikes women four times more often than men.
Lentils can diminish PMS symptoms like 24/7 hunger, mood swings, and water retention. It has high levels of magnesium. The mineral helps the body flush out water and can also boost serotonin levels the hormone that keeps mood stable and appetite in check. But that’s not all! Lentils are rich in fiber, a nutrient responsible for the legume’s cholesterol-lowering effects. In fact, researchers found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes like lentils, according to a study in the Archives of Internal Medicine.