'Superfoods' women should be eating




Posted on January 7, 2010 at 6:34 PM

Updated Friday, Jan 4 at 10:44 AM

We've all heard it before. New year, new you. And often that means the dreaded words: a new diet.

The latest issue of "Health Magazine" features what it's calling "America's Healthiest Superfoods For Women."

Starting the top ten is wild Alaskan salmon. The American Heart Association recommends two servings a week. Why wild instead of farm raised?

"The deeper the water from where they catch the fish, the richer the fish is going to be in omega 3's," said registered dietitian Sonia Angel. "These fatty acids have been shown to help boost mood, they reduce inflammation."

Next are avocados.

"They're very high in monounsaturated fats, which reduce triglycerides and cholesterol so they're heart healthy," says Angel.

Two more superfoods are wild blueberries and broccoli, both packed with antioxidants.

"They help protect our cells from destroying themselves. So they fight cancer and they also boost your immune system," Angel said.

Oatmeal also made the list.

"It's an excellent source of soluble fiber, which is the cholesterol fighting component in foods," Angel said.

A handful of walnuts can also help lower cholesterol because of the combination of nutrients the nuts contain.

"A mixture of fiber, protein and Vitamin E. So you're having a lot of nutrients in one single nut," Angel said.

Thick, fat-free greek yogurt is a bone-building must for women.

"It's rich in protein but it also has Vitamin D and calcium, so you must include it every day in your diet," Angel said.

Two more superfoods: red beans and dark chocolate, the kind that is at least 70-percent cocoa.