9 super foods that women must eat

If you like to eat broccoli, tomatoes or oranges, it means you are a person who knows how to maintain health. In fact, some foods are more nutritious than your typical meals. 9 super healthy foods that women must know, buy them home quickly!

1. If you like: Oranges

Try Now: Kiwi

This petite fruit contains about 70 mg of vitamin C — more than an orange and just 5 mg less than the recommended daily amount for women.

Vitamin C has been linked to improved vision, lower cancer risk, and better heart function. A higher intake of vitamin C can fight wrinkles and remove spots.

Added bonus: Kiwis have 20 percent more potassium than bananas and are high in vitamin E.

How to enjoy: Peel, slice and mix with bananas for a potassium-rich fruit salad, where the tartness of the kiwifruit complements the sweetness of the bananas. Or simply cut the kiwi in half, grab a spoon and start eating.

2. If you like: Broccoli

Try Now: Mushrooms

Broccoli is a great source of antioxidants, but girls should not eat too many cruciferous vegetables as they can cause bloating.

Mushrooms contain many phytochemicals and natural ingredients that may help you prevent cancer. Everyone should eat more. Find the types that suit your taste; they all have many health benefits.

People mostly buy the common mushrooms - portobello mushrooms (small, brown) and portobello mushrooms, while the most common white button mushrooms are considered as light as a feather, which is obviously not true!

Added benefit: Eating mushrooms can reduce inflammation and boost your immune system.

How to enjoy: Slice mushrooms in heart-healthy olive oil and serve with diced parsley and lemon juice for a simple side dish.

3. If you like: Blueberry

Try Now: Raspberry

Raspberry is an important berry source of ellagitannins, an antioxidant with anti-cancer effects. The vitamin K contained in raspberries can increase bone density and reduce the risk of fractures.

Bonus: One cup of raspberries contains 8 grams of fiber, and women need 25 grams of fiber a day to prevent colon cancer, digestive disorders and heart disease.

How to enjoy: Serve with a spinach and raspberry salad.

4. If you like: Almonds

Try Now: Walnuts

Almonds can lower cholesterol and reduce the risk of heart disease. But walnuts are rich in linolenic acid (ALA), a plant-based omega-3 fatty acid, which not only prevents heart disease but also promotes brain function, improves memory and relaxes the mood.

One serving of peeled walnuts provides 2.5 grams of omega-3 fatty acids.

Bonus: The omega-3 fatty acids in walnuts are more effective than salmon in lowering cholesterol.

How to enjoy: Add them to oatmeal, cereal or salad.

5. If you like: black beans

Try now: Red Bean

The phytochemicals in most beans have anti-cancer and heart disease prevention effects. Red beans have the highest content of this ingredient. They contain three times more antioxidants than black beans and are natural food antioxidants.

Added benefit: Red beans are a great source of iron and folic acid, nutrients needed by women of childbearing age. All beans are high in dietary fiber.

How to enjoy: For a quick, refreshing red bean salad, dress the beans with chopped celery and shallots, olive oil and a sweet and sour dressing.

6. If you like: Spinach

Try now: Beets

Tired of spinach? Consider switching to beets. It’s a fantastic food for your brain, helping to fight Alzheimer’s disease, and improving mental function.

Beets are rich in vitamin B, vitamin E, and folic acid. Eating them regularly can protect the brain and reduce the risk of cancer.

Bonus: Beets are high in lutein, a carotenoid that helps prevent age-related macular degeneration.

How to enjoy: Chop the beets and sauté in olive oil. Or add chopped beets to soups or omelets.

7. If you like: Salmon

Try now: Sardines

Salmon is rich in omega-3 fatty acids, which are good for your heart and brain. But sardines are also rich in omega-3 fatty acids, and sardines are extremely low in mercury.

Added bonus: Sardines are a great source of vitamin D, a key nutrient that most of us are deficient in. Supplementing with vitamin D can reduce the risk of heart disease and cancer, and also improve immunity.

How to serve: Sprinkle sardines over pizza. Serve chopped sardines with chopped onions and mustard, and enjoy on graham crackers on the side.

8. If you like: Tomato

Try now: Watermelon

Tomatoes are rich in lycopene, which can reduce the risk of heart disease, ovarian disease and cervical cancer. But a cup of juicy, sweet watermelon provides us with twice the lycopene (7.8 grams) of a fresh tomato.

Added bonus: Watermelon is high in vitamin A and vitamin C and has only 40 calories per cup.

How to enjoy: Have a glass of ice-cold watermelon juice. Isn’t it refreshing on a hot summer day?

9. If you like: Dark chocolate

Try Now: Pumpkin Seeds

Dark chocolate can put you in a good mood, but it contains a lot of fat and calories. And a handful of pumpkin seeds not only boosts your mood, they’re also rich in the amino acid, tryptophan.

Added benefit: Pumpkin seeds not only boost immunity, but are also rich in magnesium, an important component of bones.

How to enjoy: Buy some pumpkin seeds and sprinkle them on salads and soups.