Super foods for women

There is certainly no shortage of advice on nutrition and healthy eating in your books, on the internet and elsewhere. But with all the media hype surrounding many “health foods,” it can be hard for a woman to tell the nutrients from advertising ploys.

Today that's hear what the nutritionist says about real healthy foods for women.

Super Food 1: Fatty fish -- like salmon, sardines, and mackerel

What it does: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

“Fatty fish helps protect us from a number of key health threats including heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis and may even offer some protection against Alzheimer’s disease.

While many foods -- such as walnuts, flaxseed oil, and some mayonnaise brands -- claim the benefits of omega-3 fattyacids, only the DHA or EPA forms of omega-3 can be directly used by the body.

Super Food 2: Beans

What it does: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones.

Beans in general, and lentils in particular,may have some protective effects against breast cancer.

Researchers also found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.

As a source of both soluble and insoluble fiber, beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms.

Super Food 3: Low-fat yogurt

What it does: There is a suggestion that yogurt may decrease the risk of breast cancer, and there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men.”Additionally, she says, yogurt can help reduce the risk of stomach ulcers and vaginal infections.

Super Food 4: Tomatoes (or watermelon, red grapefruit, red navel oranges)

What It Does: Research is starting to show that lycopene may protect against breast cancer, and it’s also a powerful antioxidant that can help a woman fight heart disease.

The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.

Super Food 5: Berries (blueberries, strawberries, raspberries, cranberries)

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

These berries are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out. Moreover cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein foundin all the berries, can help protect vision.