Foods

Power Foods for Women

Foods photoWe all get tired throughout or work days. That mid afternoon crash is something we all have to deal with, or do we? Kick that crash out by having some of these that will give you the boost you need to get through the rest of your day, without breaking your diet!

Power foods by definition are those that are rich in many nutrients, low on calories, and have the most healthful benefits.

1.) Blueberries

Energy Boosting Carbs
Fiber
Vitamin C
83 Calories (per cup)
Anthocyanin

are full of energy boosting carbs, contain fiber to help your digestive system do it’s job, vitamin C, and anthocyanin. Anthocyanin is what makes blueberries blue. It also helps prevent against certain types of cancer! On top of all of that, one cup of these tasty delights only contain 83 calories! Add them to your breakfast, yogurt, or eat them straight to help your energy level jump to unheard of mid-afternoon levels!

2.) Yogurt

Probiotics
Vitamin B12

Yogurt has been proven to help the body protect against infection as well as help keep the digestive tract healthy. Vitamin B12 is well known to be an energy booster. Go for the low or fat free, and stay away from the over-flavored varieties.

3.) Almonds

Zinc
Protein
Magnesium
Fiber

Magnesium and fiber are two excellent energy boosting nutrients. Be advised that almonds are high in calories, and should be limited to only about 20 per serving. Also, eat them raw!

4.) Peanut Butter

Monounsaturated Fats
Polyunsaturated Fats
Fiber
Arginine

Peanut Butter is a delicious food. Not only that, it is portable, versatile, and can be added to just about any snack. Peanut butter has been shown to also combat diabetes and heart disease. In fact, The Journal of the American Medical Association said ‘Women who ate peanut butter or other forms of nuts at least five times a week lowered their risk of diabetes by 21 percent compared to those who didn’t.” Like any nuts, peanuts are very high in fiber and protein.

5.) Avocados

Fiber
Vitamin C
Vitamin B6
Folate

Just half of an avocado contains only 160 calories. It also contains an the same amount of fiber as a piece of whole wheat toast, Vitamin C, and Vitamin B6. It also contains folate, a nutrient that reduces the levels of homocysteine, a chemical known for causing heart attacks. So, in stead of using butter or mayonnaise on your sandwich, try using avocado butter!

6.) Chili Peppers

Vitamin A
Vitamin C
Antioxidants
Capsaicin

Capsaicin is the chemical that makes ‘hot’ foods ‘hot’. It is also a well known appetite suppressant. Studies have shown that people who eat foods containing chili, cayenne, or other ‘hot’ foods, tend to eat less calories in a meal. Not only will you eat less, but the peppers also kick your metabolism into overdrive. It’s win-win! You eat less, and metabolize more! So if you are having a mid-afternoon meal, try to sprinkle chili peppers or chili powder on it, if it fits the meal!

7.) Apples

Fiber
Pectin Fiber
Minimal Fat
Boron

Who would have thought? An apple a day, really could keep the doctor away! Apples are the basic staple of a brought-from-home lunch. Take one for your workday and you might be surprised at the health benefits they provide!

Smokers, listen up! In a study presented before the American Thoracic Society, British researchers said “Apples were more effective than other fruits and vegetables in reducing the risk of developing serious disease, including lung cancer.” In another study, Dutch scientists found that smokers who ate an apple a day were half as likely to develop chronic obstructive pulmonary disease (COPD), an umbrella term for emphysema and chronic bronchitis.

Not only that, but apples contain fiber, as well as a type of fiber called pectin. Pectin helps to reduce cholesterol and regulate blood sugar levels. It also contains Boron, which has been believed to increase your alertness and reduces calcium loss which could lead to osteoporosis.

8.) Cranberries

Potassium
Vitamin A
Lutein

They are well known for their ability to fight off urinary tract infections. 10 ounces of juice per day is plenty adequate. In addition, research has shown that cranberries also help fend off colds and fight stomach bugs, gum disease, and certain types of cancer. Add cranberries to any of your cold or hot meals, or eat them as an afternoon snack. They add a wonderful taste to any cereal or yogurt, and are very healthy for you.

9.) Fish

Omega 3

Eating seafood rich in omega-3 fatty acids up two twice a week could greatly reduce your risk of heart disease. Pregnant women, however, should stay away from mercury rich seafood. Swordfish, king mackerel, shark, and tilefish are all high in mercury. Albacore tuna should be limited to 6oz per week.

10.) Tomatoes

Antioxidants
Lycopene

You say to’mayto’, I say to’mawto’. Tomatoes! The salad staples are packed full of healthy nutrients that are beneficial to your health. A single cup of spaghetti sauce will provide you with a full day’s recommended intake. Studies have shown that women with high amounts of lycopene in their diets have up to a 50% lower chance of developing breast cancer. Lycopene will also lower bad cholesterol and blood pressure. It may even help prevent macular degeneration and several types of cancers.