The Five Super Foods Women Should Eat Daily

by Simone' Nicole

“You are what you eat”— the cliche saying has an abundance of truth. The fact is, for most ladies, at any age, eating right and knowing the right foods to consume is a constant battle. On one hand, you love to eat. It's that simple. On the other hand, you want to feel and look great while you eat. Then, the question arises: Well, what do I eat?

From the television shows, to the millions of internet Web sites and health guru books the answer on what foods to eat is often ambiguous and confusing to figure out. The key is eating a well balanced meal by incorporating super foods.

So, what exactly are “super foods”?

Super foods are foods that provide maximum benefit in their unprocessed state and contain a wealth of nutrients to help the body to perform better overall and stay healthy. Moreover, super foods contain high amounts of antioxidants, essential fatty acids, fiber, and vitamin C., and are what keeps a persons energy thriving, the body healthy and the mind active.

Coming up with a list of just five super foods was a hard task; however, the below list, of five essential super foods, are the key to living and eating well. The super foods are:

Salmon

Blueberries

Broccoli

Walnuts

Beans

Salmon starts off the five super food lists due to its reputation and overall importance for its omega-3 fatty acids. Naturally, omega-3's reduce one's risk of heart disease and assist in stopping build-up of plaque in the heart arteries. According to the American Heart Association, people should eat two, 4-ounce servings of salmon per week. Think of salmon as a health tool for the heart.

When thinking of the super foods that are vegetables and fruits, think blueberries and broccoli.

Blueberries are great because they are high in antioxidants. Not only are blueberries a sweet fruit to enjoy as dessert with low calories, but a must in a woman's daily diet; blueberries fight wrinkles and are an all-natural anti-aging/ nature produced Botox remedy for the skin. To benefit the highest effects of blueberries, eating a cup a day is the key.

As for broccoli, this vegetable is regarded as a super food because studies have showed that broccoli helps fight against breast cancer by reducing levels of excess estrogen in a women's body. In addition, broccoli is wealth in the amounts of vitamin A and C.

Walnuts. Yes, walnuts are a secret super food that many people ignore the huge power and benefits that walnuts contain as a super food. Walnuts are packed with protein, fiber, vitamins, minerals and omega-3's. Just eating a small portion a day helps lower cholesterol, reduce inflammation in joints and the body and helps the body deal with the daily stresses of life. Similar to blueberries and salmon, Walnuts help fight heart disease and cancer and are also rich in omega-3's.

Finally, beans are listed as a super food because they are rich and high in protein, fiber, complex carbohydrates and iron. A cup of beans daily provides some of what women need as a regular body intake. Beans are also great because they lower blood cholesterol.

An excellent tip in consuming the above five super foods is combining the all of the super foods as meals. For example, mix and match the super foods by eating salmon with broccoli and topping the meal off with blueberries as a low calorie dessert. In addition, create a vegetarian bean chili or soup for the cold winter nights with walnuts as a great appetizer meal. A personal favorite combination of super foods is blueberries sprinkled with walnuts. These are just some of the endless combinations that are great to consume the five super foods.

So, it's simple—in order to live well, eat well.

Understanding the how foods work with the body naturally allows the idea of eating whatever one wants a great thing. Thus, to reap the health rewards and all the natural benefits that nature provides remember to pack in your grocery cart, the next time you shop, the five super foods to add or combine to any daily meal

Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. Although the Food and Drug Administration (FDA) has classified MSG as a food ingredient that's "generally recognized as safe," the use of MSG remains controversial. For this reason, when MSG is added to food, the FDA requires that it be listed on the label.

MSG has been used as a food additive for decades. Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. These reactions — known as MSG symptom complex — include:

Headache

Flushing

Sweating

Facial pressure or tightness

Numbness, tingling or burning in the face, neck and other areas

Rapid, fluttering heartbeats (heart palpitations)

Chest pain

Nausea

Weakness

However, researchers have found no definitive evidence of a link between MSG and these symptoms. Researchers acknowledge, though, that a small percentage of people may have short-term reactions to MSG. Symptoms are usually mild and don't require treatment. The only way to prevent a reaction is to avoid foods containing MSG.

Most nutrition experts recommend ground flaxseed because your body is better able to digest it. Whole flaxseed may pass through your intestine undigested, which means you won't get all the health benefits.

Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans. Flaxseed is commonly used as a laxative (to improve digestive health or relieve constipation). Both flaxseed and flaxseed oil have been used to help reduce total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels and, as a result, may help reduce the risk of heart disease. Although flaxseed oil also contains omega-3 fatty acids, it doesn't have the beneficial fiber that the seeds have.

You can purchase raw flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.

Although the Institute of Medicine has not set a recommended daily intake for omega-3 fatty acids, it has established adequate intake amounts of between 1.1 and 1.6 grams a day for adults. One tablespoon of ground flaxseed provides 1.6 grams of omega-3 fatty acids.

Tips for including flaxseed in your diet:

Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.

Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.

Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.

Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Most of us eat too much sugar. On average, Americans consume 475 calories of added sugars every day (that's 30 teaspoons), which is 3 or 4 times what's recommended by the American Heart Association.

Used worldwide as an no-calorie herbal sweetener, Stevia is a South American herb that is 30 times sweeter than sugar. With hundreds of studies showing Stevia is a safe alternative, it's the next big thing.

No wonder. It's all-natural, contains zero calories, and has a zero glycemic index. Finally, you can supplement your food and drinks without the chemicals of artificial sweeteners and calories of sugar!

And it is safe for diabetics and hypoglycemics.

In the United States, stevia is a relative newcomer to the growing list of sugar substitutes, sometimes called artificial sweeteners. Stevia was previously available only as a dietary supplement in the United States. Today, certain stevia preparations are approved for use as a sugar substitute. Proponents claim that stevia is a better option than regular table sugar because stevia is sweeter and has zero calories.

Stevia is an herb native to South America. The leaf of the stevia plant contains compounds that give it sweetness. It's not actually stevia itself that has approval for use as a sugar substitute but rather only certain highly refined stevia preparations that contain rebaudioside A — an important distinction to be aware of when you're looking at stevia products.

Low-Carb Cooking with Stevia: The Naturally Sweet & Calorie-Free Herb

New - This book contains revolutionary, delicious recipes like pastas, breads, even cakes and cookies all low in carbohydrates. Filled with practical advice, Mr. Kirkland is inspirational as he explains how he lost his extra weight and regained his life -- All while enjoying a variety of favorite foods. Kirkland, an expert on stevia, includes in-depth information about stevia, the natural alternative to questionable artificial sweeteners. With over 175 delightful low-carb recipes and more than 6

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