Helping Women with Cancer Feel Beautiful Inside and Out

At the age of 17, I came to Paris as a student ambassador and the first thing that I set out to buy was lingerie. After all, the “French look” starts with that first layer: sexy underwear. So, some 25 years later, when I happened upon the boutique l’Embellie and I saw the fab lingerie in the window, I thought, what a great name! l’Embellie translates to “make more beautiful”, and yes, we all feel more beautiful when wearing beautiful lingerie.

women with cancer
As I walked through the door, I realized that this was no ordinary lingerie store. L’Embellie is a cozy, comforting space dedicated to the needs of women with cancer — one of which is lingerie and lounge wear fitted for prostheses. Here, a woman can take her time and feel at home, because in this amazing space, there’s pretty much every accessory that a woman with cancer needs to help her feel beautiful.

The inspiring woman behind this endeavor is Veronique Mengaud. It’s hard to believe that so much charisma and energy can be packaged into one woman who radiates maternal warmth. Veronique took the time between her two jobs caring for women with cancer to meet me in person during this special month, Octobre Rose. She shared her moving story with INSPIRELLE to explain why she is fully committed to making women with cancer feel beautiful.

women with cancer
Will you share with us your personal story about why you created Embellie Boutique?

It was Anne Matalon who pioneered the idea. She wanted to create the space that she dreamed of when she had cancer, a space which was a break from the illness to feel safe and comforted. I met Anne in 2010 when I was working in the hair institute of Gustave Roussy Cancer Center. When Anne left us, she left me this valuable gift. I still manage the hair salon in Gustave Roussy, so my time is divided between l’Embellie and the hospital.

Why is it important for a woman with cancer to continue to feel good about her appearance?

All women need to feel desired, to have sex appeal — it is part of feeling good inside. When a woman is well in her body and well in her head, she gains self-confidence. I truly believe that feeling good about yourself, feeling desired, and having confidence is part of the healing process. It helps women on the path to getting better.

women with cancer
What does your boutique offer to victims of cancer that other Paris stores do not?

When I hear this question I am shocked by the term “victim”. We don’t talk about victims at l’Embellie. Women feel guilty and feel like their illness is their fault, as if they haven’t done something correctly. They feel guilty in regards to their children. They carry a huge weight on their shoulders and an enormous fear.

At l’Embellie, we try to offer EVERYTHING and ANYTHING so the women feel the energy and the support to go on with their lives—so that they go on and fight.

We are not psychologists, but we are trained in coaching and support techniques  to reinforce the way we welcome and receive our customers. Sometimes our role is to offer clients the right guidance and advice, especially when matters of intimacy are involved.

There is a transfer of emotions with the customer. Our role is not to give negative empathy but to help stay focused on the need and the solution that can help. We encourage women to take our workshops.

It’s hard for loved one and friends to understand and communicate what a woman feels when she is suffering from cancer. What advice can you give?

It is hard for everyone. Sometimes words can be harmful. Sometimes, it is most important to just be present — a hand on the shoulder, looking the person in the eye, listening to the other and taking into account the person. When we have bad stories, it is often when words have been too hard — even the medical side can be too hard. It is in the “do”, not in the “say” that we help.

women with cancer
Besides special clothing, you offer a selection of wigs, hair pieces and make-up for sensitive skin undergoing treatment. How would you describe your boutique?

Head-to-toe solutions! Some people come for one thing but haven’t thought of something else, so it is important that we have everything to offer. Sometimes the woman is stuck in one area (fixated on one thing), but here she can have a global view, taking into account all of her needs.

Since we have such a variety of products and solutions, we can help the woman who is fixated on one aspect. This is a chance to find the way to help — reducing the expectations of the client by jumping to something else, so she can get satisfaction elsewhere. We often find that offering a solution to a different issue reduces the importance of the fixation.

women with cancer
Can the women who come to your store expect trained staff to meet their special needs?

Yes! Each person on our team has a different profile. One person specializes in sur mesure technical hair solutions. There are full-head wigs and complement capillaires (capillary complements) for women with weak hair growth from receiving hormone therapy. Some women have what is called alopecie suite à un pelade (alopecia, or spot baldness). We can have molds made with natural hair implanted. These molds are glued to the head and can last for one month, then we unglue them, wash them and the scalp and re-glue. This is a re-birth for these women.

We also have a specialist in prostheses. It can take 45 minutes to an hour and a half to have a fitting and there are several different models available.

women with cancer
For lingerie, we offer a range from post-operation cotton bras to beautiful lingerie that helps you feel sexy. We also have customized padded bras, which are a solution to two different breast sizes.

Women also have a selection for sports and homewear outfits with built in padding to provide a nice silhouette. A prosthesis doesn’t feel secure in sports so the brasserie must be integrated and secure; the bra and t-shirt are fitted together.

We also propose ateliers embellie, wellness workshops such as yoga, Shiatsu, acupuncture, reflexology, massage and more.

How did cancer change your outlook on life?

It shows me every day how strong a human being can be. When we see how each of these women draw on their resources inside, when we hear their individual stories, I AM SO IMPRESSED. These women are “someone” She might be unknown, but when she expresses her feelings, each woman has creativity and energy. It gives HOPE for the future. It is not because you have cancer that everything is finished.

We have stories of so many women who have made major changes. It is a révélateur (telltale) of everything you have inside.

There are heavy and difficult moments, and we are here to make them believe in themselves and all their capacities.

This comes from being positive. In the hospital you have to give up pudeur, you lose your privacy and intimacy. And when you have no pudeur, you lose your self-control. In the hospital you are forced to let go, you are caught up in the system, and this makes you suffer. Here, at l’Embellie we can give back some dignity.

women with cancer
October Rose is a month dedicated to supporting women with cancer. You help women every day, so how will this month be different for you?

It is Octobre Rose everyday here! During the month of October we get out of the shop and visit many of the hospitals. We present an exhibit to explain what L’Embellie does. It is very rewarding. There is so much that women with cancer do not know. In the hospital, there is an infirmière d’annonce (the nurse who informs the patient of all the problems and solutions), but many women do not hear all that they are told. They often forget, because the information is overwhelming. For example, women undergoing chemotherapy need to protect their nails; you have to put selisime in the polish. If the patient loses her eyebrows, we can give makeup advice, and we can give advice on lubricants for when they are feeling sexy!

What inspires you in your work and everyday life?

When a woman arrives scared, depressed and sad but goes away with a smile or just a small twinkle in her eye, that makes my day. You feel her energy, the small strength in each woman.

These women have strength, but it is blocked inside. With just a little bit of positive support from our staff, they feel unique, special – this helps them regain confidence.

We don’t give much but the effect is important and a real reward when we can see that effect.

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7 simple ways for a woman to feel beautiful

Beauty is a tricky subject. What one person considers beautiful, another may not. But there is one thing that no one can deny contributes to a woman's beauty, and that is when a woman feels beautiful.

What does it take to feel beautiful? If you think it means piling on the makeup and squeezing into size 2 jeans, you're wrong. Feeling beautiful is different from looking beautiful. Here are seven simple things a woman can do every day to feel beautiful.

1. Take a good look in the mirror

When you look in the mirror, what do you see? Stretch marks? Double chin? Wrinkles around your eyes? If that is all you see, then you need to change your mindset. Take a minute every day to give yourself a good look in the mirror, but don't see the negative. See the positive — your soft curves, beautiful eyes, perfect toes or growing baby bump. Learn to love your body no matter how many flaws you see. Every body is beautiful.

2. Wear clothes that give you confidence

Whether you're a size 6 or 16, you can feel confident in your clothes. Maybe it is a pair of black boots with nice jeans or a flirty dress with a cute cardigan. If you feel good in it, you're one step closer to feeling beautiful. Your attitude is different, you stand a bit straighter and hold your head higher as you walk into a room. That is beautiful. Learn how to dress your body shape and size so everything you put on gives you confidence.

3. Be happy

You attitude is a huge factor in how you feel and how others perceive you. Being happy brightens your demeanor, and you exude joy to others. A smile is much more attractive than a frown.

4. Practice good hygiene

Feeling beautiful is just as much about how you feel physically as it is about how you feel emotionally. When you have a healthy body, you feel better which contributes to your overall beauty. Brush your teeth, take care of your skin, wash your hair, do the things your parents taught you as a child. Not only will you prevent undesirable health problems (cavities, acne, dandruff, etc.) but you will feel more beautiful as a result.

5. Exercise

Similar to using good hygiene is exercising. We all know that exercising reduces/keeps off fat and builds muscle, but even if you do not need to lose weight, you do need to exercise. Exercising prevents illness, prolongs life and increases endorphins that help you feel happy and, yes, even beautiful.

6. Educate yourself


Beauty is more than just your outward appearance. What you say, what you do and what you know adds to your beauty. Contributing to conversations and being able to keep up with what is going on around you are attractive qualities. While formal education is valuable, you do not need a PhD to be educated. There are things you can do every day to expand your knowledge. Read the newspaper, watch educational programs, read a scholarly article, take a community class. All these things take less than an hour and contribute to your overall education.

7. Be a good person

Lastly, it is important to be a good person. Be kind and charitable toward others. Be considerate, polite and humble. These qualities make you beautiful on the inside which shows in your overall appearance. In fact, being beautiful on the inside is arguably more important than being beautiful on the outside. It is hard to love and appreciate cruel people, let alone consider them to be beautiful. When you know all aspects of a person, that is when you really know whether or not she is beautiful. If you are a good person, you are already a beautiful person.

Women tend to be hard on themselves when it comes to beauty. There is always something wrong, something we want changed. We constantly analyze what sizes we wear, how much we weigh and what percentage of body fat we have. While it is important to be healthy, there is more to beauty than numbers. It is not just how we look on the outside but rather our differences, our quirks and our attitudes that make us beautiful.

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The 50 (New) Healthiest Foods of All Time—With Recipes

We already brought you a list of the 50 Healthiest Foods of All Time. Now, we’ve gathered another 50, chosen by TIME editors and registered dietitian Alicia Romano from Tufts Medical Center. While most of us know the basics of how to eat well, sometimes putting together a menu for the week can be daunting. So we are providing you with lots of options. All these foods are highly nutritious and they're also easy to find at the local grocery store. Bring this list on your next trip to the supermarket, select something new, and prepare it as simply as you like (we offer easy recipes and cooking tips too). Bon appétit!
healthiest foods, health food, diet, nutrition, time.com stock, harissa

Harissa
Why it’s good for you: This spicy chili paste or powder is having a moment, and for good reason. Recipes for harissa can differ, but in general they usually contain a mixture of healthy ingredients like chili peppers, garlic, olive oil and spices. Chili peppers contain a compound called capsaicin, which is thought to have pain-relief and cancer-protective effects.
How to eat it: It’s super versatile and can be dotted onto fried eggs, mixed into soups or stews, mashed into potatoes—the list goes on. Here’s one recipe: Whole Roasted Carrots with Black Lentils and Green Harissa
Nutrition per 2 tsp: Calories: 15, Fat: 1 g, Cholesterol: 0 mg, Sodium: 36 mg, Carbohydrates: 2 g, Dietary fiber: 1 g, Sugars: 0 g, Protein: 1 g.
healthiest foods, health food, diet, nutrition, time.com stock, goat cheese

Goat Cheese
Why it’s good for you: Goat cheese can feel indulgent but it actually has less fat per serving than most other cheeses. It also contains protein, calcium and 3% of your daily dose of iron in just an ounce. (Some research has suggested that compared to cow milk, goat milk increases iron absorption and benefits your bones.) Still not convinced? Don’t forget that eating for pleasure is good for your health as well.
How to eat it: However you like it! This recipe combines other healthy superstar ingredients, too: Quinoa-Stuffed Kale Rolls with Goat Cheese
Nutrition per 1 ounce: Calories: 103, Fat: 8.5 g, Cholesterol: 22 mg, Sodium: 118 mg, Carbohydrates: 0.03 g, Dietary fiber: 0 g, Sugars: 0.03 g, Protein: 6 g.
healthiest foods, health food, diet, nutrition, time.com stock, popcorn

Popcorn
Why it’s good for you: Popcorn is a high-fiber food that should top your list of go-to snacks. We’re not talking about movie theater popcorn, of course. Air-popped popcorn without lots of melted butter and salty seasonings is best. On e study even suggested popcorn is more satisfying than potato chips possibly due its irregular shape and high volume.
How to eat it: Try making your popcorn on the stove, it’s simple and fast! Instead of butter, sprinkle some parmesan and a little salt.
Nutrition per 1 cup, air-popped: Calories: 31, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 6 g, Dietary fiber: 1 g, Sugars: 0.07 g, Protein: 1 g.
healthiest foods, health food, diet, nutrition, time.com stock, coconut

Coconut
Why it’s good for you: Coconut is a healthy choice for people with a taste for richness. It has health benefits too. It contains a good helping potassium, which can help curb stroke risk, and some research has also shown that adding a little coconut water to rice and letting it cool makes it less caloric. Coconut water, however, is not a replacement for the real fruit, with some research suggesting the water doesn’t always meet its nutritional claims.
How to eat it: Keep unsweetened shredded coconut in your fridge and sprinkle it on a raw kale or collard green salad. With a tangy vinaigrette on top it’s just delicious, and the small amount of fat it adds makes the salad’s nutrients more bioavailable.
Nutrition per 1 cup, shredded: Calories: 283, Fat: 27 g, Cholesterol: 0 mg, Sodium: 16 mg, Carbohydrates: 12 g, Dietary fiber: 7 g, Sugars: 5 g, Protein: 2.7 g.
healthiest foods, health food, diet, nutrition, time.com stock, beef, grass-fed

Grass-Fed Beef
Why it’s good for you: Grass-fed beef is lower in saturated fat than conventional beef and higher in "good fats" such as omega-3s, monounsaturated fatty acids, and conjugated linoleic acid. It’s also a great source protein and iron, which is important for growth and development.
How to eat it: Whatever cut you like, prepared as you normally would. We also like this: Grass-Fed Beef Tenderloin Steaks with Sautéed Mushrooms
Nutrition per 3 ounces: Calories: 99, Fat: 2.3 g, Cholesterol: 47 mg, Sodium: 47 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 20 g.
healthiest foods, health food, diet, nutrition, time.com stock, ghee

Ghee
Why it’s good for you: Ghee is a clarified butter that is made by melting butter and skimming off some of the fat. It can be easier for some people to digest and is a staple of Indian cuisine. It also has a slightly nutty flavor. It’s high in vitamins and can be used as an alternative to cooking oils or butters.
How to eat it: Use ghee as a cooking tool for a new flavor and a commendable nutritional profile.
Nutrition per 1 tsp: Calories: 45, Fat: 5 g, Cholesterol: 15 mg, Sodium: 0 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 0 g.
healthiest foods, health food, diet, nutrition, time.com stock, salmon, fish

Canned Salmon
Why it’s good for you: Less expensive than fresh salmon, the canned version is one of the richest food sources of vitamin D which is good for bone health and calcium absorption. Its omega-3 fatty acids are another added bonus.
How to eat it: Canned salmon contains the small salmon bones, and you’ll definitely want to eat them—they’re a great source of calcium that our bodies can more easily absorb than plant sources of calcium. Frying salmon burgers with bread crumbs, eggs, spices, lemon zest and canned salmon, couldn’t be easier.
Nutrition per 1 can: Calories: 530, Fat: 20 g, Cholesterol: 226 mg, Sodium: 1656 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 60 g.
healthiest foods, health food, diet, nutrition, time.com stock, spiraling

Spirulina
Why it’s good for you: Spirulina is a blue-green algae that is high in lots of vitamins, nutrients and antioxidants that protect cells. It’s also a good vegetarian source of protein. It can come in pill, powder or flake form, and it’s worth doing your research for a trusted variety.
How to eat it: Add a teaspoon to your morning smoothie or oatmeal.
Nutrition per 1 tbsp: Calories: 20, Fat: 0.5 g, Cholesterol: 0 mg, Sodium: 73 mg, Carbohydrates: 1.7 g, Dietary fiber: 0.3 g, Sugars: 0.2 g, Protein: 4 g.
healthiest foods, health food, diet, nutrition, time.com stock, lemon, fruit

Lemon
Why they're good for you: This citrus fruit may be too acidic to eat as you would a milder orange, but it’s similarly high in vitamin C, which helps protect cells from damage and is needed by the body to make collagen, which is important for wound healing. Not to mention adding a little lemon zest to any meal adds a flavor kick.
How to eat it: The easiest way to get vitamin C into your diet without taking pills is to drink lemon water. It’s tasty, satisfying and some people swear that if you drink it in the morning, it kickstarts digestion for the day. More evidence is needed, but it can’t hurt—and it tastes great.
Nutrition per 1 fruit: Calories: 17, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 5.4 g, Dietary fiber: 2 g, Sugars: 1.5 g, Protein: 0.6 g.
healthiest foods, health food, diet, nutrition, time.com stock, tofu

Tofu
Why it’s good for you: Tofu is a great plant-based protein source, and it’s high in calcium, protein and iron. Tofu also contains isoflavones, which have benefits related to heart health and a decreased risk of breast and prostate cancer.
How to eat it: Try the soft kind of tofu that has the consistency of jelly. It’s great raw in salads instead of hard-boiled eggs, and you can slice it and dredge in a little egg wash and pan fry for a great appetizer. Top with soy sauce mixed with sesame oil, green onion and black pepper and if you like it spicy, a little sriracha.
Nutrition per 1/2 cup: Calories: 98, Fat: 5.3 g, Cholesterol: 0 mg, Sodium: 15 mg, Carbohydrates: 3.6 g, Dietary fiber: 1 g, Sugars: 1 g, Protein: 11.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, dandelion greens

Dandelion Greens
Why they're good for you: Bitter greens—like dandelion—are rich in vitamin C as well as B vitamins, calcium, iron and potassium. That’s an ideal mix for healthy bones and muscles.
How to eat it: In salads, stewed in stock or like this: Dandelion-Stuffed Pork Loin
Nutrition per 1 cup, chopped: Calories: 25, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 42 mg, Carbohydrates: 5 g, Dietary fiber: 2 g, Sugars: 0.4 g, Protein: 1.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, purple potatoes, vegetables

Purple Potatoes
Why they're good for you: Like all spud varieties, purple potatoes are rich in potassium—which is needed for blood pressure management. What’s special about purple potatoes are their color, which comes from anthocyanin, a potent antioxidant that poses numerous health benefits like a lower risk for cardiovascular disease.
How to eat it: However you’d eat a regular potato. Or like this: Chilean Beef and Purple Potato Salad.
Nutrition per medium-sized potato: Calories: 93, Fat: 0 g, Cholesterol: 0 mg, Sodium: 7 mg, Carbohydrates: 20 g, Dietary fiber: 1 g, Sugars: 0 g, Protein: 3 g.
healthiest foods, health food, diet, nutrition, time.com stock, yeast

Nutritional Yeast
Why it’s good for you: Come for the crazy good flavor (nutty, savory and somehow cheesy) and stay for the nutritional punch. Nutritional yeast is a complete protein with all nine essential amino acids as well as zinc, selenium, B vitamins, protein and fiber. (Nutritional yeast is an inactive yeast that’s grown in a culture to make a seasoning rich in nutrients.)
How to eat it: Some people call this flaky nutritional powerhouse “vegan parmesan” but think of it more as a healthy B-vitamin-and-protein-laced umami bomb. It’s incredible on popcorn with a little olive oil and some spices. It’s also great as a thickener in pesto, or in any vegetable puree, including cauliflower, mashed potatoes, or “creamed” kale or spinach.
Nutrition per¼ cup: Calories: 60, Fat: 0.5 g, Cholesterol: 0 mg, Sodium: 25 mg, Carbohydrates: 5 g, Dietary fiber: 3 g, Sugars: 0 g, Protein: 8 g.
healthiest foods, health food, diet, nutrition, time.com stock, oysters

Oysters
Why they're good for you: Oysters are a great source of protein, omega-3 fatty acids, iron, calcium, zinc, and B12. Vitamin B12 is important since it keeps the body's nerve and blood cells in good health. Sadly, the data on their effectiveness as an aphrodisiac is less robust.
How to eat it: Learning how to shuck oysters makes for a great party trick instead of simply offering guests the usual appetizer plate.
Nutrition per 6 medium: Calories: 43, Fat: 1.4 g, Cholesterol: 34 mg, Sodium: 71 mg, Carbohydrates: 2.3 g, Dietary fiber: 0 g, Sugars: 0.5 g, Protein: 5 g.
healthiest foods, health food, diet, nutrition, time.com stock, mango, fruit

Mango
Why it’s good for you: This is a very versatile stone fruit, with colors that range from green with a reddish blush to bright yellow. Mangos are also chock full of vitamins and antioxidants, especially vision protective vitamin A: One whole mango provides 45% of your daily value.
How to eat it: Eat it whole, in a smoothie or in any of Cooking Light’s 38 best mango recipes.
Nutrition per 1 fruit: Calories: 202, Fat: 1.3 g, Cholesterol: 0 mg, Sodium: 3 mg, Carbohydrates: 50.3 g, Dietary fiber: 5.4g, Sugars: 46 g, Protein: 2.8 g.
healthiest foods, health food, diet, nutrition, time.com stock, strawberries, berry

Strawberries
Why they're good for you: Strawberries are a good source of vitamin C and other compounds involved in metabolism and bone health. They’re also high in a subtype of flavonoids called anthocyanins, which are thought to be heart-healthy. A 2013 study of 93,600 women found those who ate more than three or more servings of 1/2 cup of strawberries or blueberries each week had a lower risk for heart attack.
How to eat it: You don’t need our help with this one but here are 20 irresistible strawberry recipes anyway.
Nutrition per 1 cup: Calories: 46, Fat: 0.43 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 11 g, Dietary fiber: 3 g, Sugars: 8.1 g, Protein: 1 g.
healthiest foods, health food, diet, nutrition, time.com stock, blackberries, berry

Blackberries
Why they're good for you: Blackberries in particular are high in fiber, which can increase how full and satisfied you feel after eating, as well as vitamins C, K and manganese. Research has also linked berry consumption to a wealth of benefits for the body and mind, like lower rates of cognitive decline. The compounds that make their colors so vibrant can also lower inflammation and support the immune system.
How to eat it: Bring two cups of steel-cut oats, a pinch of salt, and eight cups of water to a boil. Then turn off the heat, leave it overnight, and top it with blackberries.
Nutrition per 1 cup: Calories: 62, Fat: 0.7 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 14 g, Dietary fiber: 8 g, Sugars: 7 g, Protein: 2 g.
healthiest foods, health food, diet, nutrition, time.com stock, artichokes

Artichokes
Why they're good for you: Artichokes have a meaty texture, and the vegetables are a nutritional powerhouse, rich in folate, dietary fiber, vitamin C, vitamin K and abundant in antioxidants such as quercetin and anthocyanins. When selecting a fresh artichoke to take home, pick one that’s heavy and firm (weight is less important with baby artichokes, of course).
How to eat it: Roasted artichokes take some preparation—you have to remove the tough outer leaves, peel the stem, chop off the top and then soak them in lemon water so they don’t brown—but the task can be meditative and the result is delicious. Serve with a simple dipping sauce of greek yogurt (or mayo, if you want a treat) mixed with garlic and curry.
Nutrition per 1 medium artichoke: Calories: 60, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 120 mg, Carbohydrates: 13.5 g, Dietary fiber: 7 g, Sugars: 1.3 g, Protein: 4.2 g.
healthiest foods, health food, diet, nutrition, time.com stock, sauerkraut

Sauerkraut
Why it’s good for you: Sauerkraut is fermented cabbage that contains fiber and multiple vitamins that make it a good addition to your dinner plate. Sauerkraut is a good source of iron, manganese, copper, sodium, magnesium, and calcium. Not to mention it contributes a moderate amount of protein to your diet. Like other fermented foods, sauerkraut contains probiotics that benefit the gut and digestion.
How to eat it: You can do the fermenting yourself with this recipe for Red Sauerkraut or buy it pre-made and eat it on its own, with eggs, or mixed into salads or slaws.
Nutrition per 1 cup: Calories: 27, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 939 mg, Carbohydrates: 6.1 g, Dietary fiber: 4 g, Sugars: 3 g, Protein: 1.3 g.
healthiest foods, health food, diet, nutrition, time.com stock, spaghetti sqash

Spaghetti Squash
Why it’s good for you: Spaghetti squash has one of the highest water contents of all the winter squash. It’s low in calories and can be used to substitute pasta in many recipes. It also yields a good dose of vitamin A, calcium, vitamin C and fiber.
How to eat it: Substitute it for pasta in your favorite dish. It won’t look exactly the same, but you’ll get a delicious vegetable overload. You can also strain them and form them into patties that you bake in the oven.
Nutrition per 1 cup: Calories: 42, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 28 mg, Carbohydrates: 10 g, Dietary fiber: 2 g, Sugars: 4 g, Protein: 1 g.
healthiest foods, health food, diet, nutrition, time.com stock, apple

Apples
Why they're good for you: There’s a reason “an apple a day” is a thing. Apples are rich in a type of fiber that can lower cholesterol levels, making them a heart healthy snack. One study found eating apples led people to eat 15% fewer calories at their next meal. Another perk? They’re helpful for regulating digestion.
How to eat it: Fry up some kale and then saute it with garlic and diced apples.
Nutrition per 1 medium apple: Calories: 95, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 25 g, Dietary fiber: 4 g, Sugars: 19 g, Protein: 0.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, cod, fish

Wild Caught Cod
Why it’s good for you: Wild caught cod is a versatile and sustainable fish that is available throughout the year. Though the fish is lower in fat, a high percentage of its fat comes in the form of omega-3 fatty acids, which are associated with a decreased risk of cardiovascular disease.
How to eat it: Mix up a miso-based marinade and roast it in the oven.
Nutrition per 3 ounces: Calories: 71, Fat: 0.2 g, Cholesterol: 52 mg, Sodium: 114 mg, Carbohydrates: 0 g, Protein: 17.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, rhubarb

Rhubarb
Why it’s good for you: Few leafy foods look as lovely as rhubarb with its deep red stalks and bright green leaves (just remember not to eat the latter, as they’re poisonous). It’s high in vitamins and folate, as well.
How to eat it: Forget jam or pie—try pickling your rhubarb for a savory kick.
Nutrition per 1 stalk: Calories: 11, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 2.3 g, Dietary fiber: 1 g, Sugars: 0.6 g, Protein: 0.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, beet greens

Beet Greens
Why they're good for you: It’s hard to compete with the deep reds of beets, but don’t toss the greens that sprout from them. The leaves of some beets, like golden and Chioggia varieties (which are striped on the inside!) are especially lush and thick, and can tossed into salads. They’re high in vitamin A and vitamin K, and a cup boasts 44 mg of calcium.
How to eat it: Beet Soup with Potatoes and Beet Greens
Nutrition per 1 cup: Calories: 8, Fat: 0.05 g, Cholesterol: 0 mg, Sodium: 86 mg, Carbohydrates: 1.7 g, Dietary fiber: 1.4 g, Sugars: 0.2 g, Protein: 0.8 g.
healthiest foods, health food, diet, nutrition, time.com stock, purple cauliflower

Purple Cauliflower
Why it’s good for you: Like purple potatoes, the unexpected shade of this cauliflower comes from the antioxidant anthocyanin. Cauliflower is low in calories and rich in fiber, vitamin C, folate, manganese, vitamin K and B6 (which is involved in metabolism and early brain development). Consider steaming or stir-frying cauliflower to keep nutrient levels high.
How to eat it: Steamed or roasted at 400 °F and then pureed. Add a glug of olive oil, salt and pepper, and at the end, toss in any fresh herbs you may have, such as thyme, rosemary or even mint and basil. Consider it a healthier and more elevated mashed potato.
Nutrition per 1 cup, chopped: Calories: 27, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 32 mg, Carbohydrates: 5.3 g, Dietary fiber: 2 g, Sugars: 2 g, Protein: 2.1 g.
healthiest foods, health food, diet, nutrition, time.com stock, endive

Endive
Why it’s good for you: Endive is high in inulin and fiber, which can lower LDL cholesterol levels to benefit the heart. Endive is also a great source of vitamin A and beta-carotene as well as B vitamins, iron and potassium. Often used raw in salads or appetizers, cooked endive can taste sweet and nutty.
How to eat it: Bacon Endive Tomato Bites
Nutrition per 1 cup, chopped: Calories: 8, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 11 mg, Carbohydrates: 1.7 g, Dietary fiber: 1.6 g, Sugars: 0.1 g, Protein: 0.6 g.
healthiest foods, health food, diet, nutrition, time.com stock, snap peas

Snap Peas
Why they're good for you: Small veggies are ideal snacks on the go since they’re high in nutrients and fiber—and they taste great raw. A good snap pea should look moist—when they are dry they taste more starchy. They’re also high in vitamins A, K, and C.
How to eat it: Snap peas are delicious plain or dipped into hummus, but if you want to mix it up a bit, drizzle some red wine vinegar or rice vinegar on top of them, mixed with a little oil, and serve.
Nutrition per 1 cup: Calories: 31, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 6 mg, Carbohydrates: 7 g, Dietary fiber: 3 g, Sugars: 3.3 g, Protein: 2 g.
healthiest foods, health food, diet, nutrition, time.com stock, corn, non-gmo

Corn
Why it’s good for you: There may be no other vegetable more evocative of summer than corn, though there are certainly reasons to eat it year-round. One ear of corn has approximately the same calories as an apple, with equally high nutrient levels, too. Non-genetically modified corn is also loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision.
How to eat it: Oaxacan-Style Grilled Corn on the Cob
Nutrition per 1 medium ear: Calories: 99, Fat: 1.5 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 22 g, Dietary fiber: 3 g, Sugars: 5 g, Protein: 4 g.
healthiest foods, health food, diet, nutrition, time.com stock, pumpkin

Pumpkin
Why it’s good for you: Pumpkin is not just for carving. Its seeds are high in potassium and magnesium, and pumpkin flesh is rich in beta carotene, which is good for the immune system. One cup of canned pumpkin contains 7g fiber and 3 grams of protein, which is helpful for regular digestion. Pumpkin also contains 50% of the daily value of vitamin K, which helps prevent blood clotting.
How to eat it: Make a toasted pumpkin seed pesto. Throw them in a food processor with basil, olive oil, parmesan, garlic and lemon juice. Or roast, puree and eat it as a side dish or mixed in with potatoes.
Nutrition per 1 cup mashed: Calories: 49, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 12 g, Dietary fiber: 3 g, Sugars: 5 g, Protein: 1.8 g.
healthiest foods, health food, diet, nutrition, time.com stock, kimchi

Kimchi
Why it’s good for you: Kimchi is the Korean version of fermented cabbage, and is loaded with vitamin A, B vitamins and vitamin C. Similar to sauerkraut, it contains healthy probiotics that regulate digestion. It adds a kick of flavor to almost any recipe.
How to eat it: You can buy it or make it yourself. It tastes great by the spoonful, or you can try it in a recipe like Kimchi Jjigae (Kimchi-Pork Soup).
Nutrition per 1 cup: Calories: 22, Fat: 0.8 g, Cholesterol: 0 mg, Sodium: 747 mg, Carbohydrates: 4 g, Dietary fiber: 2.4 g, Sugars: 1.6 g, Protein: 1.7 g.
healthiest foods, health food, diet, nutrition, time.com stock, olives

Olives
Why they're good for you: We know olive oil is a common ingredient in a healthy diet, but don’t forget about its source. Olives are high in healthy fat that can benefit your heart and brain and keep weight in check. Research has also suggested that olives are a good source of antioxidants that prevent the buildup of bad cholesterol in artery walls. They’re also a fermented food, and therefore are good sources of gut-friendly bacteria.
How to eat it: Pour them into a dish and serve, or slice them up and add them to any pasta recipe.
Nutrition per 1 large olive: Calories: 5, Fat: 0.5 g, Cholesterol: 0 mg, Sodium: 32 mg, Carbohydrates: 0.3 g, Dietary fiber: 0.1 g, Sugars: 0 g, Protein: 0 g.
healthiest foods, health food, diet, nutrition, time.com stock, asparagus

Asparagus
Why it’s good for you: Asparagus is a good source of folate, which is essential for a wide variety of body functions, as well as vitamins A, C and K. When purchasing asparagus, avoid spears with smashed tips, which will spoil more easily.
How to eat it: Use a peeler to cut asparagus into little ribbons to mix into salads. Also try them oven roasted whole at 375 °F for 12 minutes and then served with sunny side up eggs for breakfast. There’s something really fun about poking egg yolks with an asparagus spear.
Nutrition per 1 spear: Calories: 3, Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.6 g, Dietary fiber: 0.3 g, Sugars: 0.3 g, Protein: 0.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, fig, fruit

Figs
Why they're good for you: This fruit is high in both vitamins A and C, and have a unique taste that allows flexibility for both sweet and savory dishes. Avoid figs with bruises, but they should be a bit soft when you’re choosing which ones to bring home.
How to eat it: Pair them with healthy appetizers like almonds and cheese for your guests, or get cooking with these 20 Fantastic Fig Recipes.
Nutrition per 1 fig: Calories: 37, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 9.6 g, Dietary fiber: 1.4 g, Sugars: 8 g, Protein: 0.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, kohlrabi

Kohlrabi
Why it’s good for you: This peculiar-looking root vegetable has a pale green or purple bulb which sprout multiple stalks with dark leaves–and you can eat all its parts. Kohlrabi is a cousin to broccoli and cauliflower and is high in fiber and potassium.
How to eat it: They taste great roasted in olive oil or nestled under a roast chicken as it cooks. You can also try Honey-Glazed Kohlrabi with Onions and Herbs.
Nutrition per 1 cup: Calories: 36, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrates: 8.4 g, Dietary fiber: 5 g, Sugars: 4 g, Protein: 2 g.
healthiest foods, health food, diet, nutrition, time.com stock, pork

Pork Tenderloin
Why it’s good for you: Pork tenderloin is now certified with the American Heart Association "heart check" mark, indicating it qualifies as an extra-lean and heart healthy meat. Additionally, it is an excellent source of protein, B vitamins and zinc.
How to eat it: 18 Light Pork Loin Recipes
Nutrition per 3 ounces: Calories: 159, Fat: 5.4 g, Cholesterol: 80 mg, Sodium: 55 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Protein: 26 g.
healthiest foods, health food, diet, nutrition, time.com stock, coffee

Coffee
Why it’s good for you: There’s been back and forth on how much is too much when it comes to the morning cup-o-joe. But one study of 130,000 adults found no evidence that coffee increases the risk for health problems like heart disease or cancer, even among people who drank 48-ounces a day. The fact is, coffee is a complex drink containing hundreds of different compounds. Some of those include antioxidants that have been linked to a lower risk for type 2 diabetes, Alzheimer’s and liver cancer, Romano says. Keep in mind, that’s without added sugar and cream.
How to eat it: Brew yourself a cup in the morning and drink it as plain as possible—the health benefits come from the coffee, not the cream and sugar you add to it.
Nutrition per 1 cup: Calories: 5, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 0.6 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 0.7 g.
healthiest foods, health food, diet, nutrition, time.com stock, kombucha

Kombucha
Why it’s good for you: This fermented drink is rich in probiotics, which benefit the healthy bacteria in your gut, aid in digestion, and increase the absorption of nutrients in food.
How to eat it: Kombucha is increasingly becoming an easy-to-find beverage at the grocery.
Nutrition per bottle: Calories: 33, Fat: 0 g, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 7 g, Sugars: 2 g, Protein: 0 g.
healthiest foods, health food, diet, nutrition, time.com stock, buckwheat, grain

Buckwheat
Why it’s good for you: This whole grain, which is also gluten-free, is rich in fiber and is a complete protein. (Fun fact: it’s what’s used to make soba noodles.)
How to eat it: It can be used as the base for a dish instead of rice, in soups or in tasty baked goods like Buckwheat Belgian Waffles.
Nutrition per 1 cup: Calories: 583, Fat: 5.8 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 121.6 g, Dietary fiber: 17 g, Protein: 23 g.
healthiest foods, health food, diet, nutrition, time.com stock, ginger

Ginger Root
Why it's good for you: This twisted root is a natural remedy for nausea and motion sickness and has been used in traditional medicine for thousands of years. Not only does it pack a zingy flavor, it also contains compounds like beta-carotene and capsaicin, which provide all sorts of healing and immune supportive wonders to the body.
How to eat it: If you’re worried about having to buy a whole root and only using a little bit, wrap it and store in the freezer. Take it out and microplane it onto fish, chicken, salad dressings, or anywhere you need a little zing.
Nutrition per 5 small slices: Calories: 9, Fat: 0.1 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 2 g, Dietary fiber: 0.2 g, Sugars: 0.2 g, Protein: 0.2 g.
healthiest foods, health food, diet, nutrition, time.com stock, tahini

Tahini
Why it’s good for you: Tahini, which is made from ground sesame seeds, is a good way get in some calcium, iron, potassium and vitamin E. Just one tablespoon has 110 mg of phosphorus, too, which is critical for the formation of bones and teeth. It also works with B vitamins to help with nerve signaling, normal heartbeat, and muscle contractions.
How to eat it: Tahini is a great base for salad dressings and marinades for fish. It’s also a key ingredient in hummus.
Nutrition per 1 tbsp: Calories: 89, Fat: 8 g, Cholesterol: 0 mg, Sodium: 17 mg, Carbohydrates: 3.2 g, Dietary fiber: 1.4 g, Sugars: 0.1 g, Protein: 3 g.
healthiest foods, health food, diet, nutrition, time.com stock, basil, herb

Basil
Why it’s good for you: Basil, which is actually a member of the mint family, is the star ingredient in pesto. The oil extracts from basil leaves contain antioxidant compounds that combat inflammation. Also high in vitamins, it’s a simple way to add a touch of nutrition to many recipes, and it pairs well with hearty vegetables.
How to eat it: You can’t go wrong tossing it into Asian stir fries, onto pasta or pizza, and shredding it into salad. Tear or cut just before serving, and check out Cooking Light’s Guide to Basil.
Nutrition per 5 leaves: Calories: 1, Fat: 0.02 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.07 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 0.08 g.
healthiest foods, health food, diet, nutrition, time.com stock, pistachio, nut

Pistachios
Why they're good for you: In addition to their heart-healthy fats, pistachios are rich in antioxidants, including lutein, beta-carotene and gamma-tocopherol. They are also high in vitamin A, which is important for vision and proper organ function. They’re delicious and surprisingly light for a nut: 50 kernels are only around 160 calories.
How to eat it: Keep pistachios in the fridge so you can regularly chop them up and toss them into salads, on top of roasted broccoli, and even into soups.
Nutrition per 1 ounce serving: Calories: 159, Fat: 13 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 8 g, Dietary fiber: 3 g, Sugars: 2.2 g, Protein: 6 g.
healthiest foods, health food, diet, nutrition, time.com stock, spelt

Spelt
Why it’s good for you: Spelt is becoming an increasingly popular grain due to its nutritional profile. Spelt includes complex carbohydrates, and is rich in both soluble and insoluble fiber, vitamin B2, niacin, manganese, thiamin, copper and magnesium. It even has fatty and amino acids, which are important for body function.
How to eat it: Try this: Spelt-and-Wild Mushroom Soup with Pasta.
Nutrition per serving: (one cup,cooked) Calories: 246, Fat: 2 g, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 51.3 g, Dietary fiber: 8 g, Protein: 11 g.
healthiest foods, health food, diet, nutrition, time.com stock, sunflower seeds

Sunflower Seeds
Why they're good for you: Seeds, like sunflower seeds for example, are high in vitamin E which has antioxidant activity that’s good for immune function. One ounce of dry-roasted sunflower seeds contains 7.4 mg of vitamin E, which is 37% of your daily value.
How to eat them: Toss them on top of salads, in oatmeal, or pour a handful into a baggie and eat them as a snack.
Nutrition per 1 ounce: Calories: 165, Fat: 14 g, Cholesterol: 0 mg, Sodium: 1 mg, Carbohydrates: 7 g, Dietary fiber: 3 g, Sugars: 1 g, Protein: 5.5 g.
healthiest foods, health food, diet, nutrition, time.com stock, parsley, herbs

Parsley
Why it’s good for you: Parsley is rich in many essential vitamins that play a role in bone, nervous system and immune health. This herb also contains flavonoids including apigenin, chrysoeriol, and luteolin—which is thought to have anti-inflammatory effects. Consider making parsley a kitchen staple if you haven’t already.
How to eat it: Buy a bunch on the weekend and use it on everything all week—it perks up pretty much any dish. Slice it super-thin and use it on top of pasta, mixed into salads, on top of a roast chicken breast, into a pesto puree or onto quinoa- or couscous-based salad.
Nutrition per 10 sprigs: Calories: 4, Fat: 0.08 g, Cholesterol: 0 mg, Sodium: 6 mg, Carbohydrates: 0.6 g, Dietary fiber: 0.3 g, Sugars: 0.08 g, Protein: 0.3 g.
healthiest foods, health food, diet, nutrition, time.com stock, chili flakes, spices

Chili Flakes
Why they're good for you: If chili paste is a little too hot for your liking, try adding just a touch of chili flakes to a dish—it works for pretty much anything savory—for something a little more subtle, but still palate-changing. Not to mention some research has shown spicy food can increase satiety and calorie burn.
How to eat it: Sprinkle onto eggs, pizza, avocado toast, or into a salad dressing of olive oil, garlic, lemon juice and parmesan.
Nutrition per 1 tsp: Calories: 8, Fat: 0.4 g, Cholesterol: 0 mg, Sodium: 77 mg, Carbohydrates: 1.3 g, Dietary fiber: 1 g, Sugars: 0.2 g, Protein: 0.4 g.
healthiest foods, health food, diet, nutrition, time.com stock, herb

Mint
Why it’s good for you: The aromatic herb has compounds in its leaves that have been used for centuries to treat digestive issues. Mint is also thought to have antimicrobial effects and antiviral effects, and is a soothing herb with unique flavor for cooking and for drinks. There are many different kinds, from spearmint to apple mint.
How to eat it: Add some mint to a bowl of berries, or into a grain-based dish for a new flavor.
Nutrition per 5 leaves of mint: Calories: 0, Fat: 0.01 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 0.06 g, Dietary fiber: 0.1 g, Protein: 0.02 g.
healthiest foods, health food, diet, nutrition, time.com stock, carrots

Carrots
Why they're good for you: Carrots have long been a go-to veggie, but did you know that they come in many different colors like reds, purples and yellow? Standard orange carrots contain vitamin A, which is essential for healthy sight. Colorful carrots also contain other healthy antioxidants like lycopene and beta-carotene pigment. Lycopene is the same pigment that gives tomatoes their bright red, and it’s linked to a lower risk of certain cancers.
How to Eat it: The simplest way to eat a carrot is to give it a wash and a good chomp.
Nutrition per carrot: Calories: 25, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 42 mg, Carbohydrates: 6 g, Dietary fiber: 2 g, Sugars: 3 g, Protein: 0.6 g.
healthiest foods, health food, diet, nutrition, time.com stock, raw peanut butter

Raw Peanut Butter
Why it’s good for you: Peanut butter is your friend, and you shouldn’t opt for a low-fat version. It’s high in filling fiber and protein, so just a little can go a long way when it comes to satisfying a sweet tooth.
How to eat it: Peanut butter is pretty self explanatory, but here are some techniques to try: Spread a tablespoon onto an apple or a large whole grain cracker and then dot it with sriracha hot sauce; put one to two tablespoons into an all-vegetable smoothie for added richness and fat; or swirl a small spoonful into your greek yogurt. (Why no one has invented peanut butter yogurt yet is beyond us.)
Nutrition per 2 tbsp: Calories: 191, Fat: 16 g, Cholesterol: 0 mg, Sodium: 5 mg, Carbohydrates: 7 g, Dietary fiber: 2 g, Sugars: 3.4 g, Protein: 7 g.
healthiest foods, health food, diet, nutrition, time.com stock, amaranth, grain

Amaranth
Why it’s good for you: Though it’s often referred to as a grain, amaranth is actually a seed that is rich in fiber and naturally gluten free, making it appropriate for people with celiac disease. In addition, it’s a complete protein and contains cholesterol lowering fiber.
How to eat it: It can be turned into a morning porridge, popped like popcorn and used in sweet treats, too, like this Vanilla Amaranth with Peach Compote.
Nutrition per 1 cup: Calories: 251, Fat: 4 g, Sodium: 15 mg, Carbohydrates: 46 g, Dietary fiber: 5 g, Protein: 9.4 g.

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50 Best Foods for Women

Dealing with mood swings, cramps, energy drains, and headaches—not to mention having a job, managing a household, maintaining relationships, and looking impeccably gorgeous while doing it—is all in a day’s work for many women.
It might seem like too much to handle at times, but there’s a simple way to alleviate some of these stresses: your diet. While you may not have a choice as to when those debilitating cramps come on, you do have control over what you eat. Everything you put into your body can be a tool in your health-maintaining arsenal, and picking the very best weapons is paramount. The following healthy foods claim big bragging rights by protecting the future you from a variety of women’s health concerns: They can fend off diseases like diabetes, breast cancer, and heart disease; strengthen your bones; fortify your immune system; protect and smooth your skin; and nurture your developing baby, a topic Dr. Jennifer Ashton writes about in our new book Eat This, Not That! When You’re Expecting.
Most of these healthy foods might already be in your pantry—but if not, now's the time to load up your shopping cart and supercharge your health. Since there are a lot of nutritious candidates on supermarket shelves, we’ve dug through the science to find out which ones give women that extra edge. Read on to learn about how these 50 delicious foods can be powerful allies for your health and weight loss efforts for years to come. And then double down on your efforts by avoiding these 30 Flat-Belly Mistakes That Women Make, too!

Foods For Your Heart

Get this: heart disease is the leading killer of both women and men in America. According to the American Heart Association, one in every four female deaths is a result of heart disease. Those are some seriously scary stats! Paired with a sensible diet and consistent routine exercise, the foods below can help ward off some of the leading causes of cardiovascular disease—high blood pressure, stroke, high cholesterol, and heart disease.

1

Salmon

Fatty fish like wild salmon, mackerel, and herring owe their super health-promoting powers to their high omega-3 content. These powerful anti-inflammatory fatty acids can help decrease your odds of dying from heart disease by more than 33 percent, help lower your risk of arthritis, and possibly make your baby smarter. To see which omega-3 fish you should be reeling in, check out our exclusive report of 40+ Popular Fish Ranked for Nutritional Benefits!.

2

Dark Chocolate

Attention, chocoholics! Dozens of studies show that people who consume cocoa—as a hot drink or as dark chocolate—are in much better cardiovascular shape than those who don’t. One nine-year study in the journal Circulation Heart Failure found women who ate one to two servings of high-quality chocolate per week had a 32 percent lower risk of developing heart failure than those who said no to the cocoa. Researchers attribute cocoa’s health benefits to its high concentrations of polyphenols and flavanols, anti-inflammatory compounds that help protect the heart. When you’re buying it, just make sure to pick up dark chocolate that contains 74 percent or more cocoa solids, as these are the flavanol-rich compounds.

3

Walnuts

One in four American women die of heart disease every year and 90 percent of women have one or more risk factors for developing cardiovascular disease. Protecting your most vital organ is as simple as adding some walnuts to your diet. This heart-shaped nut is teeming with antioxidants and omega-3 fatty acids that can help keep you safe. One recent study found that munching on two ounces a day could significantly improve blood flow to and from the heart in just 8 weeks. Another study found that the same amount can help delay development of breast cancer and slow tumor growth in mice. Speculation is that antioxidants called phytosterols, already known cancer fighters, could be the culprit.

4

Sprouted Garlic

Nearly a third of women between 45 and 55 have high blood pressure, an illness that can lead to more serious issues like heart disease or stroke, and that number increases from 50 to 70 percent for women aged 55 to those 65 and older. It turns out, the vampire-repelling plant is both a flavor essential and a heart-disease-fighting superstar. Garlic contains phytochemicals, including allicin, which a review in the Journal of Integrated Blood Pressure Control showed may decrease high blood pressure by as much as 10 points—similar to standard blood pressure medication. Garlic can also prevent the progression of heart disease by reducing the accumulation of plaque and preventing the formation of new plaque in the arteries, according to a new study in the Journal of Nutrition. The catch is that cooking destroys this beneficial compound, so you’ll have to use garlic powder, aged garlic extract, or sprouted garlic.

5

Olive Oil

A study in the New England Journal of Medicine found that the Mediterranean diet, which includes healthy fats like olive oil, prevents about 30 percent of heart attacks, strokes and deaths from heart disease in people at high cardiovascular risk. Olive oil, in particular, is loaded with monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol, which helps in lowering your risk of heart disease.

6

Apples

One of the best foods women should be eating is one you probably already are: the apple. Metabolic syndrome—a syndrome that refers to a cluster of conditions like insulin resistance, high blood pressure, and high cholesterol—is the main contributor to heart disease, the leading killer of American women. While women who eat a diet rich in blood-sugar-spiking refined carbs or those who are overweight are most susceptible to metabolic syndrome, even healthy postmenopausal women are also at risk. The Iowa Women’s Health Study, which has been tracking 34,000 women for nearly 20 years, found that apples are one of three foods most effective at reducing the risk of death from coronary heart disease and cardiovascular disease among women, as these women had less abdominal fat and lower blood pressure than their peers who didn’t consume apples.

7

Oatmeal

High cholesterol can lead to the buildup of plaque in artery walls. Left untreated, this buildup can lead to heart attack and stroke, resulting in 2 of the top 5 leading causes of death in American women. Luckily, it’s not too difficult to combat. Simply eating a healthy diet that includes soluble fiber-rich whole grains, like oatmeal, can help. Oatmeal can also protect you from heart disease. A Harvard study of more than 68,000 women found that those who ate the most fiber daily were 23 percent less likely to develop heart disease than were those who consumed the least. Thanks to the breakfast staple’s high fiber content, it can also slash the odds of developing type 2 diabetes by a whopping 61 percent! The superstar nutrient also helps stabilize blood sugar, which wards off diet-derailing hunger and dangerous dips in glucose.

8

Beans

Unlike animal sources of protein, beans are free of unhealthy fats. That might be the very reason one study found that people who consumed legumes at least four times a week had a 22 percent lower risk of heart disease compared with those who consumed them less than once a week. Equally as encouraging results were published in the Canadian Medical Association Journal. A scientific review of 26 clinical trials discovered that eating a 3/4 of a cup of beans daily could reduce levels of “bad” cholesterol in the blood by 5 percent.

Foods That Boost Your Brainpower

According to the Alzheimer’s Association, Alzheimer’s disease—a neurodegenerative disorder that is the most common type of dementia—is currently the fifth leading cause of death in females, and disproportionately affects women more than men. In fact, almost two-thirds of Americans with Alzheimer’s are women, but many experts attribute the disparity to the fact that women often live longer than men, and old age is the greatest risk factor for Alzheimer's. Experts suspect other risk factors to be related to the decrease in consumption of antioxidant-rich foods, which typically scavenge cell-damaging free radicals which may lead to cognitive decline. Fit these foods into your diet to boost your brainpower and nourish your noggin for a longer, more productive life, and then check out which you should avoid.

9

Shrimp

Shrimp are the most potent source of an essential and hard-to-get nutrient called choline. This neurotransmitter building block is necessary for the structure and function of all cells, and a deficiency in this compound has been linked to neurological disorders and decreased cognitive function. Not only does it act as brain food, but it can also help lower your risk of breast cancer.

10

Cinnamon

There’s a genetic basis to Alzheimer’s, and if the disease runs in your family, it’s especially important to make changes to your lifestyle to minimize your risk. One of those changes is adding cinnamon to your diet. The same constituents of cinnamon that moderate spikes in blood sugar levels—proanthocyanidins and cinnamaldehyde—exhibit other properties that can inhibit the formation of Alzheimer’s-causing protein aggregates, according to a study in the Journal of Alzheimer’s Disease.

11

Blueberries

Blueberries are one of the most potent, age-defying, antioxidant-rich superfoods. Their wide array of health benefits is mostly attributed to their powerful anthocyanins, antioxidants which cleanse your body of cell-damaging free radicals. In one study of 16,010 women, those who ate one weekly serving of blueberries experienced less mental decline during the course of the study than participants who didn't consume any of the little blue fruits. These same antioxidants that help maintain your mental sharpness also help keep your skin smooth and wrinkle-free—something every woman would be keen on. But that’s not all; these fruits help fight heart disease along with other berry benefits.

12

Almond Butter

Swapping peanut butter for almond butter might better your chances of beating age-related memory loss. Almonds contain high concentrations of vitamin E (three times more than peanut butter), which has been shown to help reduce the risk of cognitive impairment. And some studies indicate the nutrient can also slow the decline caused by Alzheimer's disease. For a snack, spread a teaspoon over celery, or mix a spoonful into your morning oatmeal.

Foods To Protect You From Cancer

Next to heart disease, cancer is the second highest killer of American women. Breast cancer, specifically, is the most common, followed by lung. While no single food can guarantee to keep you cancer-free, research has clearly shown that cancer prevention and diet go hand in hand. And the following foods are nutritional standouts when it comes to fighting cancer risk.

13

Turmeric

Breast cancer is the most common cancer in women worldwide and the second leading cause of cancer-related mortality in women. Scientists have found that one way to reduce the mortality of cancer is through prevention, and that can be accomplished by eating turmeric. This ginger-family spice contains curcumin, an antioxidant polyphenol with chemopreventive properties. Chronic inflammation is a major risk factor for the development and metastatic progression of cancer, and curcumin’s anti-inflammatory properties have been found to diminish the formation of breast cancer, according to a study in Molecular Oncology.

14

Whole Grain Bread

A Harvard study found that eating more fiber-rich foods may lessen breast cancer risk partly by helping to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development. And just a single slice of whole grain bread can provide up to 6 grams of fiber! Find out more about how fiber affects your health in our exclusive report, What Happens When You Don’t Eat Enough Fiber.

15

Tomatoes

Thanks to their high concentration of the antioxidant lycopene, tomatoes can help protect our DNA from damage that can lead to breast, endometrial, lung, stomach, prostate, and renal cell carcinoma cancers, according to researchers. Since Ohio State researchers found that the heating process increases the amount of lycopene that is available for your body to absorb, make sure you add tomato paste, sautéed tomatoes, or an organic tomato sauce to omelets, chicken and pasta dishes to reap the benefits.

16

Peanuts

One of the most underrated cancer-fighters of the bunch, peanuts are a great source of cancer-fighting choline. The Journal of the Federation of American Societies for Experimental Biology found that women who consumed the highest amount of choline had the lowest risk of breast cancer compared with those who consumed the least. And other studies have connected and choline deficiency with a higher risk of liver cancer as well as other ill health effects, such as fatty liver disease. Another reason for fatty liver disease? Too much of one type of sugar: find out which in our report, Every Popular Added Sweetener—Ranked!

17

Green Tea

Green tea is packed with polyphenols, an antioxidant with enormous health benefits including anti-breast cancer properties. In a study of healthy Japanese American women at the National Institute of Health’s National Cancer Institute, researchers found that those who drank at least one cup of green tea daily had less urinary estrogen—a known carcinogen of the breast—than the non tea drinkers.

18

Pomegranate

Pomegranates have been linked to fertility and health for centuries, but today, experts are fascinated with the seeded fruit’s ability to inhibit the growth of hormone-dependent breast cancer. According to a study published in Cancer Prevention Research, ellagic acid in pomegranates might help protect against cancer by suppressing estrogen production and preventing the growth of breast cancer cells. While further studies are needed, researchers say people may consider eating more pomegranates to protect against cancer. Go get your pom on! Raspberries, strawberries, cranberries, walnuts, and pecans are also rich in ellagic acid, but they have varying amounts of fruit sugar.

Foods That Boost Your Immunity and Mood

With juggling time between work, kids, and yourself, it’s no wonder women are more prone than men to experience anxiety and depression, with nearly 12 million women being affected by a depressive disorder every year. When your stress levels are high, you also put your immune system at risk, and that’s besides the fact that about 75 percent of people who live with autoimmune diseases are women, according to the American Autoimmune Related Diseases Association. The following foods will tackle your stress hormones that wreak havoc on your immune system (and your waist), and help alleviate issues tied to autoimmune disorders.

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Rooibos Tea

When anxiety rides high, you’re at the mercy of stress hormones such as cortisol: the “belly fat hormone” that pulls lipids from your bloodstream and stores them in your fat cells. Turn to rooibos tea, one of the most popular teas in the bestselling 7-Day Flat-Belly Tea Cleanse. What makes rooibos tea particularly good for soothing your mind is the unique flavonoid called aspalathin. Research shows this compound can reduce these stress hormones that can lead to depression as well as trigger hunger and fat storage. Drinking rooibos tea is actually one of the 10 Weight Loss Tips from Around the World; can you guess which country?

20

Portabella Mushrooms

Not only are mushrooms super low-cal, they’re a good source of with potassium, a nutrient that can help lower blood pressure and offset the negative effects of excess sodium. Another reason to add the veggie to your shopping list: Researchers at the University of Florida showed increased immunity in people who ate 4 ounces of cooked mushrooms every day for four weeks. Experts attribute the increase to mushrooms’ high levels of vitamin D, and portobello mushrooms boast the greatest concentration.

21

Brazil Nuts

One particular autoimmune disease that affects women is Hashimoto’s thyroiditis, a condition which leads to 80 percent of all hypothyroidism cases. In this condition, your immune system attacks your thyroid gland—a gland that controls your metabolism—causing it to have decreased function, and causing you to feel sluggish and possibly gain weight. To help reduce anti-thyroid antibodies, consider adding brazil nuts into your diet. These nuts are rich in selenium, a mineral that acts as the “on” switch to proper thyroid function. It also helps protect the gland from inflammatory byproducts of thyroid hormone production. Many people who have a sluggish thyroid or thyroid diseases exhibit deficiencies in selenium, and studies show that supplementation of 80 micrograms per day—about what you’ll find in just one Brazil nut—helps to reduce anti-thyroid antibodies.

22

Beets

Besides being a source of many phytochemicals, beets are a unique source of betalain pigments, which have been found to display potent antioxidant, anti-inflammatory and chemopreventive activity. One of these pigments, betaine, is a nutrient that not only fights inflammation, but also is known to rev your metabolism, positively influences the mechanism for insulin resistance, shut down genes that encourage fat to hang around, and to boost your mood. That’s because betaine has been found to raise serotonin (the feel-good hormone) levels in the brain. These root veggies are also one of the 14 Healing Anti-Inflammatory Foods to help you fight weight gain!

Foods To Help You Look Fabulous

Looking our best is all in a day’s work for women. That’s because when we look good, we feel good, and studies have even shown we perform better at our jobs. But why should you shell out your hard-earned cash on serums and fancy lotions when you can keep your skin looking healthy, resilient, and radiant by just eating these foods? Whether you need to treat acne, ward off premature aging, reduce the appearance wrinkles, get healthy hair, or fight back against another pesky skin condition, the right diet can be a valuable aid. Eat these foods to nourish your hair and skin to get that healthy glow you're after.

23

Red Peppers

Oranges get a lot of credit for vitamin C, but bell peppers are actually the best source. Vitamin C is known for its skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. As an added bonus, although getting enough vitamin C won’t prevent you from catching a cold or flu (you can blame your kids for that), studies show that it could help you recover faster.

24

Cilantro

If you have cellulite, you’re certainly not alone. This cosmetic condition will affect nearly 90% of women at some point during their lives, even women who are fit and trim. That’s because cellulite is simply fat pushing up against your skin, and its emergence means that your skin’s collagen is too weak to support smoother, un-dimpled skin. One solution is by eating fresh herbs, like cilantro, which promotes detoxification by helping to remove heavy metals from the body that tend to hide in fat cells. These heavy metals can disrupt normal tissue function and, as a result, prevent your body from healing and functioning properly. By reducing overall toxins in your body, you can help get rid of excess stored fat, which can help lessen the appearance of cellulite. Check out these 29 Amazing Recipes That Reduce Cellulite.

25

Sweet Potatoes

Not only are women at greater risk than men for eye-related diseases such as cataracts, glaucoma, and age-related macular degeneration (AMD), they are also at higher risk for overall health conditions that impact their vision, like diabetes, which affects one in 10 American women over the age of 20. Kill two birds with one stone with sweet potatoes. These tubers are rich in beta-carotene, a precursor for vitamin A—the essential nutrient that protects and maintains eye health—and a half-cup serving delivers 80% of your DV. Oh, and did we mention that a study published in the journal Evolution and Human Behaviour found that foods rich in carotenoids (like sweet potatoes) can give you a healthier, more attractive, and more radiant glow than you would get from sun exposure? They can!

26

Shiitake Mushrooms

Not quite ready to join the salt-and-pepper club? Get more copper in your diet. A study in the journal Biological Trace Elemental Research found premature-graying individuals had significantly lower copper levels than a control group. Your body requires copper to produce pigment for your skin and hair, and shiitake mushrooms are one of the best dietary sources. Just a half cup provides 71 percent of your recommended daily intake of copper!

27

Spa Water

How many products and concealers have you purchased to cover those pesky, puffy, dark circles under your the eyes? They may be a sign of lack of sleep, but it can also indicate another more common issue: dehydration. Salty foods, alcohol, exercise, hot weather and just plain not drinking enough water can create inflammation, which results in those raccoon eyes. Start replenishing your body with these detox waters: Cut up some citrus fruits (rind included), soak in a pitcher of ice water, and drink up. The vitamin C in the citrus will help balance levels of electrolytes and expel excess water weight while the d-limonene in the rinds acts as a powerful anti-inflammatory compound which helps the liver flush toxins from the body.

28

Natto

Natto is a Japanese dish made by boiling and fermenting soybeans with bacteria that increases the beans' nutritional value. Natto is unique in that it's the highest dietary source of vitamin K2—a vitamin which is important for cardiovascular and bone health as well as promoting skin elasticity to help prevent wrinkles. On top of that, natto is a potent source of gut-healing probiotics. A healthy gut can keep inflammation at bay, which researchers say may affect the health of our skin since many troubles like acne, eczema, and psoriasis stem from inflammation.

Foods For Fertility

If you're in the phase of looking to get that bun in the oven, there are a few foods you can add to your diet to get things moving and prepare your body for another buddy. Noshing on the right foods can support vaginal health, boost mood, and increase libido so you can focus on the more important things.

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Grass-Fed Beef

It might not only be your crazy-busy schedule that’s making you too tired for sex. One of the main causes of fatigue among women is iron deficiency, or anemia, which is typically caused by a loss of iron in the blood due to heavy menstruation or pregnancy. The condition can zap energy and can result in feelings of exhaustion, weakness, and irritability. Grass-fed beef is the perfect solution: it provides your body with heme iron, the form of iron more readily absorbed by your body compared to nonheme iron found in spinach or iron-enriched foods. Grass-fed beef also provides the added benefits of containing up to 5 times as many omega-3 fatty acids as corn-fed beef and contains twice as much conjugated linoleic acid (CLA)—a fatty acid that has been shown to exert anticarcinogenic, antiobese, antidiabetic, and antihypertensive properties. It also contains up to ten times the amount of immunity-boosting vitamin E, which also acts as a powerful antioxidant in the face of free radicals.

30

Flax Seeds

“If you're feeling a little dry before sex, try snacking on flax seeds. Flax contains a rich source of phytoestrogens that help increase your estrogen levels and lubricates the vagina,” says nutritionist Cassie Bjork, RD, LD.

31

Greek Yogurt

Probiotic-rich yogurt is great for everyone’s digestive health, but probiotics are particularly important for women’s urinary and vaginal health. Probiotics are good bacteria that live in your intestines and play an essential role in everything from mood and weight maintenance to balancing our immune system. If the balance of your good bacteria is off, when the bad guy bacteria make their way out of your body by passing through your colon, by virtue of proximity, they can re-colonize the vagina and urinary tract. To support the reestablishment of a healthy gut flora, eat yogurt or one of these Yogurt-Free Probiotic Foods.

32

Nettle

Contrary to what you might think, the common nettle is more than a pesky, spiked weed. Stinging nettles are a rich plant-based source of iron and folic acid, and a 2013 study found its painkilling properties can benefit anemia as well as seasonal allergies and UTIs. It also contains vitamin K, which helps blood clot, so it’s great if you tend to get a little anemic because of heavy periods. Make a tea by adding one tablespoon dried nettle herb to water, and steep for at least 30 minutes. It’s also one of the 20 Best Spring Foods To Help You Shed That Winter Weight.

33

Cranberry Juice

Around 60 percent of women will experience this common issue (and the painfully frequent urination that goes with it) over their lifetimes. As it turns out, your mom’s home remedy might actually help! According to a study in the American Journal of Obstetrics & Gynecology, when women took a cranberry juice pill equivalent to two 8-ounce servings of cranberry juice for 6 weeks after gynecological surgery, it reduced the rate of UTI occurance by half. Two ingredients in cranberries—fructose and A-type proanthocyanidins (PAC)—may help prevent UTIs by either selecting against more adhesive strains in the stool or by directly preventing bacteria and E. coli in particular, from adhering to the bladder wall. It might prevent a UTI from occurring, but it will not, however, kill the bacteria once they’re established; in that case, only prescription antibiotics can provide relief.

34

Oysters

Oysters are full of zinc, and women with higher levels of zinc in their system have been shown to have a higher sex drive than those with lower levels. It’s easy to get your shuck on at happy hour: Just a half dozen oysters on the half shell will provide you with 33 mg of zinc, over two times the 14 mg RDA for adult women.

35

Lentils

Beans, beans, the musical fruit, the more you eat the more you… can diminish PMS symptoms like 24/7 hunger, mood swings, and water retention? It’s true! And it’s all thanks to their high levels of magnesium. The mineral helps the body flush out water and can also boost serotonin levels—the hormone that keeps mood stable and appetite in check. But that’s not all! Lentils are rich in fiber, a nutrient responsible for the legume’s cholesterol-lowering effects. In fact, researchers found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes like lentils, according to a study in the Archives of Internal Medicine.

Foods For You & Baby

There’s no greater way to foster a healthy baby than by the foods you eat before and during your pregnancy. Studies show that a balanced diet—like the one detailed in our new book, Eat This, Not That! When You’re Expecting—leads to fewer complications, easier deliveries, fewer birth defects, and happier, fitter babies after they’re born. (That’s right. What you consume today can dictate what they want to eat tomorrow, and even how often they get sick.) Here are just a few of the foods you should be fitting into your diet when you’re carrying an extra passenger. And check out Eat This, Not That! When You’re Expecting for our doctor-approved trimester-by-trimester eating plan!

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Spinach

Having a healthy community of gut microbes is very important for both maternal and infant health. Multiple studies have found a healthy microbiome can protect both you and your little one against immune-system flare-ups like allergies, and help you avoid preeclampsia, gestational diabetes, vaginal infections, and excess weight gain. On the other hand, when your gut is out of whack, a study published in Pediatric Research noted that your baby might have impaired brain development, and other studies suggest your offspring could be predisposed to obesity.
Eating probiotics from yogurt and fermented foods can help, but sometimes when foods are pasteurized (which is a must to keep you from being vulnerable to pregnancy-threatening bacterial infections), their levels of probiotics decrease. That’s why one of the safest ways to improve your gut health during pregnancy is through eating more prebiotics like spinach. This super veggie is full of sulfoquinovose, a source of food for your gut bugs which studies have found to play a role in developing a protective barrier in the gut, preventing the growth and colonization of bad bacteria.

37

Pumpkin Seeds

If you thought you’d never be a bodybuilder—think again. You’re literally building a body during pregnancy, which means you’ll also have to start pumping iron. Just not the same kind. Getting in more of the mineral, iron, will help your body make blood, which helps shuttle the needed amounts of oxygen to your baby. A deficiency can up the risk of premature birth, low birth weight, and even maternal and infant mortality. The best thing about pumpkin seeds is you’ll only need to consume them in small quantities to reap the benefits: a single ounce contains more than 8 grams of protein and a whopping 23 percent of your DV of iron! Top your yogurt or oatmeal with some seeds, or thow them in trail mix for an on-the-go snack.

38

Quinoa

This ancient, gluten-free grain is touted for its exceptional balance of oil, fiber, protein, and fat. Quinoa is high in folate, magnesium, phosphorus, and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels and to help nurture your kiddo. What’s more, it’s a complete protein—meaning it has all 9 essential amino acids—making it particularly beneficial for those who don’t eat animal products and for expecting mothers. Protein is essential for healthy growth and development of the fetus, but also to support the strong development of fetal-support tissues including the placenta and extraembryonic membranes, which is why protein requirements for pregnant women are higher than non-pregnant women.

39

Broccoli

No wonder mom was always trying to get you to eat broccoli; it’s quite the superfood! Just a half a cup of cooked broccoli has 85 percent of your vitamin C DV. Vitamin C is crucial for the production of collagen: a structural protein necessary in building bones, cartilage, tendons, and skin (which is why you need it during pregnancy) and also for maintaining your own skin’s youthful appearance and elasticity. Not to mention, the vitamin also works to boost your body’s absorption of iron, which is essential for the proper transport of oxygen in the blood.

40

Ginger

Whether your queasy stomach is caused by pregnancy-related morning sickness or an upcoming visit from the in-laws, ginger can most likely help. A review of six double-blind randomized controlled clinical trials published in the journal Obstetrics & Gynecology concluded that ginger was an effective treatment for nausea and vomiting during pregnancy. Studies from 2009 to 2012 also showed great success combating the nausea from chemotherapy.

41

Almond Milk

Got milk? Well, you should! Calcium is crucial for building your little one’s bones, teeth, muscles, and nerves, and if you don’t get enough, your body might start pulling some from your own bone system. And that’s certainly not great news as all women are at risk of developing osteoporosis, a disease that causes weak and brittle bones. While exercise like running can help improve bone density, calcium combined with vitamin D are essential parts of the equation. Calcium can not only keep bones healthy and strong, but it also helps fight fat and weight gain. While milk is the classic source of calcium, drinking whole milk during pregnancy has been linked with larger-than-normal birth weight, according to research, so we recommend sticking with almond milk.

42

Eggs

The FDA recommends pregnant women get 600 IU of vitamin D a day during pregnancy, and waking up with two eggs for breakfast will cut that number down by 100 IU. This vitamin is so important because, in addition to helping your body absorb bone-developing calcium, vitamin D is key for healthy skin and eyesight, and has been associated with a lower chance of preeclampsia—a serious condition which can threaten your health. Even better, a study published in The Journal of Allergy and Clinical Immunology found a higher intake of vitamin D (equivalent to those two eggs) during pregnancy was associated with 20 percent less hay fever in her child at school age. And as for your health? The sunshine vitamin has been found to reduce heart disease risk and ward off breast, colon, and ovarian cancers, say University of California San Diego researchers.

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Asparagus

Nationwide, there are 4,000 neural tube defects (NTD)-affected pregnancies each year, making it one of the most common birth defects. NTDs are a group of disorders of the development of the brain and spinal cord. Because this part of the fetus develops within the first few weeks, which could be before a woman even knows she’s pregnant, doctors recommend that all women who are sexually active or are planning to become pregnant should consume folic acid—a B vitamin that is used by the body to manufacture DNA—daily. Up to 70 percent of NTDs can be prevented if women consume just 0.4 mg/day of folic acid, and a cup of cooked asparagus gives you two-thirds of that recommendation.

44

Cod

Cod is a great source of omega-3s while being low in mercury—making this fish super pregnancy-friendly. That’s because the omega-3s found in fish are essential to developing proper brain function in babies. A recent observational study published in the American Journal of Epidemiology found that moms who ate the FDA-recommended three servings of fish per week during their pregnancies birthed babies who had higher IQs and less inattention, hyperactivity, and autism symptoms than those who consumed the least amount of fish—regardless of the amount of mercury present in the fish. Researchers attribute these positive neurological benefits to DHA, one of the omega-3s in fish that is important in building neurons and cell membranes.

Foods To Get You Through Menopause

Cramps, mood swings, bloating, and persistent fatigue due to a lack of sleep are just a few of the symptoms every woman will go through during menopause—and they’re not much fun. Studies link the debilitating symptoms of menopause to the decline in levels of estrogen as your ovaries stop producing hormones. These foods have been found to lessen some of these severe symptoms to help you age gracefully.

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Sage

Sheila Kingsbury, N.D., chair of the Botanical Medicine Department at Bastyr University explains, “Sage has been passed down from generation to generation in Western herbal tradition as the sure-fire cure for hot flashes.” And now, one of the first clinical trials to test this ancient method published results in the journal, Advances in Therapy, confirming that treating menopausal women with a once-daily tablet of fresh sage leaves for 8 weeks significantly decreases the average number of mild hot flushes by 46% and very severe flushes by 100%. “Sage was also used in Native American cultures to clear negative energy so it may help ease some of the irrational fears that can cycle through your head during menopause,” says herbalist Margi Flint, author of The Practicing Herbalist.

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Guacamole

Yes, your favorite dip is actually a functional food! Many women suffer from the inability to fall asleep as they go through menopause, and one thing that can help you get some ZZZs is a couple spoonfuls of guac. (But keep it to just one or two—guac is also high in fats, which will take your body longer to digest, keeping your body working late rather than snoozing.) That’s because avocados are a rich source of the muscle-relaxing mineral magnesium. In a study in the Journal of Research and Medical Sciences, magnesium had a positive effect on the quality of sleep in older adults with insomnia by extending the time they spent sleeping in bed. Avocados also contain tryptophan, the precursor to calming and sleep-regulating hormones serotonin and melatonin. Read up on these 30 Best and Worst Foods For Sleep for more foods to nosh on—or to avoid—to stop counting sheep.

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Bananas

According to a new study released by the American Physiological Society, women’s risk of stroke increases after menopause due to decreased levels of estrogen. Prior to menopause, women have a lower risk of stroke compared to men because of their estrogen levels, which the body uses to keep immune cells from becoming overactive after a stroke, resulting in killing brain cells rather than repairing them. The FDA found that “the combination of a low-sodium, high potassium intake is associated with the lowest blood pressure levels and lowest frequency of stroke in individuals and populations.” Well, guess what? Bananas are high in potassium and low in sodium, and the fruit is officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.

48

Goji Berries

According to a study published in the journal Menopause, women who reported fewer than 3 sessions of 30 minutes of physical activity a week had more severe menopause symptoms—from hot flashes and joint pains to depressed mood and anxiety—than those who were more active. For some get-up-and-go energy to help you get motivated to workout, have some goji berries. A study published in the Journal of Alternative & Complementary Medicine found that 50 percent of those who drank Goji juice every day for two weeks reported less fatigue, more energy during the day, and increased athletic performance compared to before they started drinking the goji juice.

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Kale

You already know that kale is a superfood, but it earns a womanly superstar status thanks to the presence of vitamin K, a potent bone builder. University of Toronto researchers found that postmenopausal women who ate diets rich in vitamin K for two years experienced a 50 percent reduction in fractures and a 75 percent reduction in cancer incidence than those who took a placebo. Experts attribute vitamin K’s benefits to increasing bone strength through the activation of bone proteins needed to ward off osteoporosis, the crippling bone disease that strikes women four times more often than men.

50

Chickpeas

Studies have found that many of the debilitating symptoms of peri- and postmenopause are caused by the low levels of estrogen that occur due to the lack of ovarian hormones. Luckily for you, a side of hummus or any one of these Amazing, Surprising Chickpea Recipes can help your body regulate these hormones, and aid with your menopause symptoms, according to a study published by the Chinese Pharmacological Society. That’s thanks to chickpeas’ high levels of a nutrient known as isoflavone. Isoflavones act as a phytoestrogen in humans; in other words, they mimic estrogen’s structure, allowing them to function in the same estrogen pathways.

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