7 Foods Every Woman Must Eat

This article taking from RealAge

Here's good-food news: The more you munch on healthy eats, the less you need to worry about Friday night's fat burger and fries. Harvard medical school has found that women who routinely nibble nutritiously slash their risk of dying from the usual culprits, including heart disease and cancer.














Here is the 7 foods that every woman must east to keep them stay healthy :)



1. BERRIES
Why: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they help prevent memory loss," says Somer.




2. SALMON
Why: Sure salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe more, but are you aware that a mere 3 ounces of the fish serves up 170% of your daily vitamin B12 and more than 80% of your D




3. LEAFY GREENS
Why: It's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach and romaine to collard greens and chard. They're huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassium.





4. WHOLE GRAINS
Why: They have up to 96 percent more fiber, magnesium, zinc, chromium and vitamins E and B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension and even obesity.





5. NUTS
Why: They're excellent sources of protein, magnesium, B vitamins and E--trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them and you won't gain an ounce.





6. GOLDEN VEGGIES
Why: Just one serving of fiber-filled, deep-yellow-orange vegetables supplies five times the beta carotene you need daily to lower your cancer risk, defend against colds and other infections, and protect your skin from sun damage. The potassium in these veggies also keeps your heartbeat in sync and your blood pressure down.





7. YOGURT
Why: Low- or no-fat plain yogurt is a terrific source of B vitamins, protein, calcium and --if it has active cultures--the healthy bacteria known as probiotics, which crowd out disease-causing germs.