It Prevents Breast Cancer, Brittle Bones, Excessive Fatigue: 14 Super Foods For Women Between Age 10-50
These tasty soybean pods are full of fiber, good fats, and estrogen-like compounds called isoflavones. Isoflavones can be your friends during menopause. For example, they can help cool hot flashes. (If you’ve had breast cancer, though, you may want to avoid them.)
Want another way to get your bone-building vitamin K? Asparagus has you covered. Nosh on half a cup, and voila: You’ve got a third of what you need for the day. It’s also full of folate, which helps prevent birth defects like spina bifida.
They have lots of protein, without the fat (and often the expense) that comes with meat, and they’re high in fiber. They can lower your blood pressure, blood sugar, and heart rate — all things that can lead to heart disease, the No. 1 killer of women in the United States.
It’s all about about the “flavonoids,” which help lower the likelihood of certain kinds of strokes in women and may also help your heart. (Oranges work, too, but grapefruit has less sugar.) Grapefruit may not be a good combo with your medication, so check with your doctor before you put in on the menu.
Berries and Cherries
They’re not just pretty in pink … and purple, and red, and blue. These fruits have flavonoids and antioxidants, which can protect healthy cells from damage. Berries help keep your brain sharper as you get older. Plus, you need their vitamin C to build collagen, the protein that keeps your skin firm and smooth.
Its red-orange color comes from beta carotene (the stuff in carrots) and lycopene (also in tomatoes and watermelon). Lycopene lowers your chance of getting cervical and breast cancers. It’s an antioxidant, too, and keeps cholesterol and blood pressure at healthy levels to help ward off heart disease.
Plain, Low-Fat Yogurt
You need more calcium when you’re over 50. Yogurt has loads of it — just 8 ounces will give you more than a third of your calcium for the day. Look for the kind enriched with vitamin D, to help your body use the mineral better.