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10 Power foods every woman should eat

Looking for a few powerful ways to up the nutrients you intake on a daily basis? Reach for one of these 10 foods. Not only are they delicious, they will also help fuel you throughout the day.

Woman eating avocado


Packed with omega-3s, this powerhouse food can help you lose weight and improve your mood. These omega-3s may also help to decrease a person’s risk of developing several cardiovascular conditions, including heart disease and high blood pressure. They may even help to lower cholesterol!


These soft and plump green fruits are high in a ton of nutrients you need to eat on a daily basis: fibre, vitamin K, folate, vitamin C and B vitamins. Avocados sometimes get a bad rap because they’re high in fat, but the monounsaturated fats they contain actually help to boost heart health and reduce cancer risks. These guys are best eaten raw and sliced up or chopped into salads.


There was a time when eggs were deemed “bad.” People said eating them would raise cholesterol levels — but no more! Eggs are an incredible source of protein and help to stave off hunger pangs throughout the day. They’re also packed with healthy fats that regulate insulin levels and improve the condition of human hair and skin.


Many people cringe at eating this green veggie, but broccoli is nothing to balk at. The veggie contains more than 100 percent of our daily vitamin C and K needs and is also a good source of everything from folate to calcium and iron. And at only 30 calories per serving, it’s the perfect food to add to any meal.


The perfect breakfast or snack food, yogurt is the perfect item to dig into if you’re experiencing digestive upset. Said to be packed with probiotics, Canadian yogurt is also high in calcium and vitamin D (both of which can help boost bone strength and improve mood).


Perhaps the food powerhouse to end all food powerhouses, blueberries are the one fruit you should eat on a daily basis. They’re packed with antioxidants, are crammed with nutrients (everything from fibre to vitamin C) and can stave off all sorts of debilitating conditions like cancer, heart disease and diabetes. Buy them fresh or frozen and add to Canadian yogurt in the morning.


If you’re looking to improve your eyesight or stave off cancer, eating a few carrots on a daily basis is a good idea. Packed with antioxidants, especially the uber powerful beta-carotene, these orange veggies can keep you healthy and give you enough energy to power through your day. They’re also loaded with vitamin A and potassium.


The phytonutrients in spinach (and many other leafy green vegetables) may just be able to extend your life. Digging into a dish of these green leaves (in salad or as a side dish) may prevent cancer (especially aggressive forms of the disease like prostate and ovarian) and promote bone health (spinach is calcium- and vitamin K-rich).


The breakfast of choice for many years, old-school steel cut oats (and regular, un-sugared oatmeal) are low on the glycemic index (meaning they keep you feeling full longer), are high in fibre and contain gamma-linoleic acid — a nutrient that’s said to regulate hormone levels (meaning you’ll experience less mood fluctuations even during stressful times).


Dairy products often get a bum rap, but they shouldn’t! Cheese, especially when purchased locally (as in Canada) and in low-fat varieties, is packed with calcium and protein. Increasing your intake of healthy dairy products has also been linked to weight loss, cancer prevention, osteoporosis prevention and the reduction of PMS and migraine symptoms.

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