10 Essential Foods for Women

不要只扔任何旧的食品放进购物车 - 有一个计划。你抢什么关你的冰箱或是食品柜货架及股票能帮助支撑你对营养素的差距，并保护你的心脏，胸部，骨骼，大脑和腰围。那么什么是健康的选秀权？看看这些10种最营养的食物的女性，并确保将它们添加到你的购物清单。

When it comes to eating a nutrient-rich diet, chances are you're falling short. In fact, according to the 2015 Dietary Guidelines for Americans, many women aren't getting enough fiber, potassium, choline, magnesium, calcium, iron and vitamins A, D, E and C. A nutrient-poor diet that is high in low-quality foods and lacking in important food groups like fruits and veggies, whole grains, dairy and seafood is contributing to the nutrient shortfalls. Add these 10 foods to your shopping list to increase nutrition and reduce risk for chronic diseases.

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Say yes to yogurt -- but go Greek for bone-building calcium as well as extra benefits! Greek yogurt has the same calcium and about twice the protein of traditional yogurt (and it contains far less sugar). Protein is a real power nutrient, upping the fullness factor and helping to build muscle (which increases metabolism), making it a weight-loss win. So how much protein should you eat? Research suggests that eating higher levels (30 percent of your total daily calories) helps women with weight loss and muscle maintenance and promotes healthier aging. Grab your spoon and enjoy the thick creaminess of plain Greek yogurt (with no added sugars) with fresh fruit.

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The high-fiber fruit can help you get the 25 grams you need daily to keep hunger at bay and improve your overall GI health, but here's another prune perk: They bolster bone health. Eating five or six prunes per day can help improve bone density and may help slow bone loss in postmenopausal women, according to a San Diego State University study. In addition to fiber, prunes give you much-needed vitamin K, boron, magnesium, potassium and polyphenols. You can enjoy them as an on-the-go snack option or add them to Greek yogurt (another superfood). And bet you didn't know that prunes can replace some of the fat in certain chocolate baked goods like brownies or chocolate cake.

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Berries are loaded with nutrients you need more of, and they may be your breasts' best friend. The little fruit delivers big when it comes to nutrients: They're rich in vitamin C, potassium, folic acid, fiber and antioxidants, including anthocyanins. One study suggests that blueberries in particular may boost the popular drug tamoxifen's ability to fight breast cancer cells. If the breast benefits aren't impressive enough, berries may also help protect your skin and hair, reduce inflammation and slow age-related memory loss. Pop raspberries or blackberries as a quick and easy (and, of course, delicious) snack, add sliced strawberries to your morning bowl of oatmeal or cereal or freeze blueberries and enjoy them as a sweet treat instead of a sugary dessert.

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No matter how you say it, tomatoes are nutrient powerhouses. The fruit (yes, it's a fruit) is rich in vitamins A and C, potassium and lycopene, a phytonutrient that's responsible for the beautiful red color. Observational studies suggest that lycopene may help reduce the risk of certain cancers (including breast and cervical), and other research shows it can protect your pumper. In a study from Harvard School of Public Health, researchers found that women with the highest blood levels of lycopene slashed their heart disease risk in half. Feel free to enjoy fresh or cooked tomatoes (from a glass jar or BPA-free can). Aside from being convenient, cooked tomato products contain a more absorbable form of lycopene.

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开心果，像其他坚果，经常在路边留下当谈到减肥饮食，因为他们在卡路里和高脂肪。但事实是，他们是一个三重威胁，当谈到失去磅。他们的最低胖子，最低热量的坚果（49个开心果是一种服务），他们有一个外壳，这有助于减缓你的零食。开心果也是，他们有叶黄素的唯一螺母和玉米黄质两种抗氧化剂，有助于减少年龄相关性黄斑变性，那就是女性比人55至64岁的男性和影响14％比较常见的一个条件独特年龄和五分之一的人65岁到75岁。

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Chances are, you're not eating the recommended eight ounces of seafood a week to boost the vitamin D and omega-3 fats in your diet. If you need more seafood servings, consider salmon. It's a healthy protein loaded with omega-3 fats, which have been shown to help fight inflammation and may also protect your bones. If you reel in a fish dish in place of red meat, all the better, as most experts recommend limiting your intake, especially of fatty, processed meats like bacon and deli meats. Pregnant women can also help their baby-to-be by selecting salmon: In one study, women who had a low fish intake were at an increased risk for preterm delivery and low birth weight.

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需要理由的爱豆类？这里有一个：他们挤满了纤维，你可能没有得到足够的，他们可能会帮助你脱落磅。大多数妇女都只吃15克纤维一天，低于推荐的25克。更重要的是，豆类提供钾，镁，锌，B族维生素。在人类杂志营养和营养学的最新研究发现，谁在吃豆子丰富的饮食超重的人在16周内失去了近10磅，同时也提高了他们的血液胆固醇水平。这可能是食物的“全要素”的结果：谁吃豆类大约一个杯子（5.5盎司）的人认为31％丰满谁比那些没有享受到豆类，发现在肥胖期刊的研究报告。藏匿的豆子，小扁豆，豌豆，鹰嘴豆等好几罐在你的厨房，并用它们来煽动无拘无束的饭菜如汤，辣椒和玉米饼。

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Not a fan of Brussels sprouts? You may just stop turning up your nose at the oft-ignored veggie when you learn the cruciferous cutie is as packed with nutrients as broccoli and cauliflower. Brussels sprouts are a good source of vitamins A and C, B vitamins, fiber, potassium, magnesium and fiber. They also contain glucosinolates, which have been shown to help protect against cancer. Still sprout-shy? Try this tasty tip: Roast Brussels sprouts with a little olive oil and the seasonings of your choice. Overboiled, stinky sprouts have given the vegetable a bad rep, but if you cook them properly, you have a deliciously crunchy side dish. It's most definitely time to give them a second chance if you've scratched them from your menu.

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Check out this sweet news about this bigger fruit: Grapefruit is a super source of vitamins A, C, B-1 and B-5 as well as fiber and potassium. You may want to enjoy half a grapefruit before meals -- it provides more than half of all the vitamin C you need in a day. Grapefruit helps reduce blood pressure, which more than 30 percent of women struggle with, and this citrus fruit may help protect against certain forms of cancer. That's likely a result of this triple threat of health-boosting compounds: the antioxidant lycopene, the phytonutrient limonoid and the flavonoid naringenin. Another produce perk: Grapefruit contains pectin, a soluble fiber that helps reduce total cholesterol, and may aid weight loss.

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Go ahead and embrace your nutty side. Walnuts contain many beneficial nutrients like magnesium, calcium, vitamin E, fiber, protein and omega-3 fatty acids. Plus, walnuts may help protect your breasts. Just two ounces a day was shown to help delay tumor growth in mice, finds a study in the journal Nutrition and Cancer. Experts aren't sure what compound is responsible for this benefit (the nuts' phytosterols, which work as antioxidants, the omega-3 fats, polyphenols, carotenoids or melatonin), but there's one thing on which we can all agree: Walnuts are totally delicious -- whether you nosh on a handful between meals or add them to a nice beet and goat cheese salad.

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Do you enjoy any of these foods regularly? If so, which ones? Are there any foods from this list that you'll add to your diet? Any foods you felt were left off the list? Share your thoughts with us in the comments below.

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