Super foods for super women

Healthy eating is important for everyone, but certain foods are especially good for issues that affect women -- like brittle bones, pregnancy, and breast cancer, to name a few. 
These "super foods" are rich with nutrients that will help to protect your body and keep it working well, even as you age.

Papaya
Papaya is rich in lycopene that gives it its orange color. 
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.

Beans
Beans are high in proteins and fibers. 
They help lower blood pressure, maintain blood sugar and heart rate.

Berries
They don't just taste good but are also rich in 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.

Sardines
Sardines are small fishes that pack a punch of nutrients. 
They are rich in Vitamin D, calcium and healthy fats. 
They are also rich in omega-3 fatty acids.  
They also have lesser mercury than most other fishes.

Avocado
Avocados are a super food rich in healthy fats. 
Studies show avocado-rich diets can help get rid of belly fat and protect your eyes and skin. 
They may even help lower "bad" cholesterol levels and boost the "good" cholesterol. 

Spinach
Spinach is rich in compounds zeaxanthin and lutein that can improve eye health.  
Eating Spinach may also help prevent breast cancer.  
Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease

Plain yogurt
Yogurt is loaded with calcium. 3/4th cup yogurt can provide you about 250mg of calcium which is a super food for your bones. 

Asparagus
Asparagus is low in calories but boasts an impressive nutrient profile. 
It is an excellent source of Vitamin K which is beneficial in blood clotting and bone health. 
In addition, asparagus is high in folate, a nutrient that is vital for a healthy pregnancy. 

Sweet potato
Sweet potatoes are rich in beta carotene, and antioxidant carotenoid that your body converts into vitamin A. 
Diets rich in carotenoids, are associated with a lower risk of stomach, kidney, and breast cancers. 
They may also help decrease LDL (bad) cholesterol. 

Flax seeds
Flaxseeds are rich in the omega-3 fatty acid ALA (alpha-linolenic acid) that can help lower risk of heart attacks. 
These can help lower your risk for some cancers, including breast cancer. 
They are also rich in fibers and help to maintain blood sugar levels, ward off hunger therefore aiding in weight loss.

Walnuts
Walnuts are rich in antioxidants and just like flax seeds they are rich in the omega 3 fatty acid ALA (alpha-linolenic acid). 
It has compounds that help decrease inflammation. 
Eating walnuts may also reduce the risk of certain cancers, including breast cancer. 

Kale/ Karam Saag
Kale leaves are a super-rich source of Vitamin K, that along with calcium and Vit D help to keep your bones strong and healthy.  One serving has more than 20% of the daily recommended amounts of vitamins A and C.​