Fabulous Food For Fabulous Women!
by: Amy Otis, RN
Foods for Fabulous Women!
rich in heart-healthy vitamin E and fiber.
A good source of pectin, a soluble fiber that provides bulk
and digests slowly, helping you feel full.
contains the most antioxidants of any fruit
CHOY: high in folate
great source of cancer fighting phytonutrient
loaded with beta-carotene, low in calories, and rich in fiber.
RICE: A source of complex carbohydrates, which provide
sustained fuel and prevent fatigue. Its also rich in
the B vitamins that help turn food into energy.
excellent source of protein and omega-3 fatty acids
FRUIT: most nutrients per calorie of any other fruit !!!
It satisfies a sweet tooth but is low in calories
high in fiber, iron and B vitamins
JUICE: One of the best drinks there is. Vitamins
C, B, potassium, antioxidants, and the list goes on and on!
And of course, drink Florida orange juice. (Because that is
where I live).
This juice is delicious and refreshing. It has more antioxidant
power than any other drink. Yes, more than red wine, green
tea, blueberry juice, cranberry juice, orange juice and Noni
juice. Antioxidants are extremely important because they guard
your body against free radicals. Free radicals are molecules
that can cause premature aging, heart disease, Alzheimers,
high in iron and fiber
GRAPES: packed with resveratrol, a cancer blocker
highest concentration of heart protective omega-3 fatty acids
soy isoflavones from this fermented soy product
full of cholesterol lowering soy isoflavones
full of calcium and friendly bacteria
A: (Beta carotene) Essential for good vision, healthy
skin, hair, teeth and bones; can also boost immune function
and help protect against cancer. Recommended amount: 10,000
IU per day.
including Folic Acid: Folic Acid, B6 and B12 work together
to prevent anemia, manufacture red blood cells and build genetic
material. Folic Acid also has been proven to reduce the risk
of birth defects. The latest research also shows that these
B vitamins may improve memory and reduce levels of homocysteine
(a chemical found in the blood that may help predict heart
attack and stroke risk), thereby lowering your risk of heart
disease and stroke. Folic Acid is also being studied as a
means to ward off colon and breast cancers. Recommended amount:
Folic Acid 0.4 mg. per day, B6 (pyridoxine) 50 mg. per day;
B12 300mcg. Per day (micrograms).
C: Helps prevent heart disease and cancer. Contributes
to wound healing, immune functions, the production of collagen
(connective tissue) and healthy gums. It also helps the body
absorb iron. Recommended amount: 500 mg. per day
D: Maintains healthy bones (by helping your body to absorb
calcium) and promotes immune function; may help protect against
the loss of lean muscle mass associated with aging. New research
suggests it may also protect against breast and colon cancers.
Recommended amount: 400 IU per day
E: Helps form red blood cells, muscle and other tissues.
In large quantities, it may protect against cancer causing
cell changes, reduce your risk of heart disease and enhance
immune function. New research indicates that E also may slow
the progression of Alzheimers Disease and be a useful
therapy for diabetes (it improves glucose control) and arthritis
(it reduces inflammation). Recommended amount: 400 IU per
day. Do not exceed 400 IU per day without the advice of your
Acid: Take 0.4 mg daily when trying to get pregnant as
this prevents some birth defects.
Minerals for Everyone
vitamins, it can be difficult, to get the amounts of minerals
needed for optimum health through diet alone. Mineral supplements
can help you make sure you are getting all the minerals your
body requires. Below is a list of essential minerals we recommend.
Calcium is vital for the formation of strong bones and teeth
and for the maintenance of healthy gums. It is also important
in the maintenance of a regular heartbeat and the transmission
of nerve impulses. Calcium lowers cholesterol levels and helps
prevent cardiovascular disease. It may increase the rate of
bone growth and bone mineral density and children. It may
lower blood pressure and prevent bone loss associated with
osteoporosis as well. RDA: 1000 mg. per day, 1500 mg. per
day after menopause.
Magnesium assists in calcium and potassium uptake. Supplementing
the diet with magnesium can help prevent depression, dizziness,
muscle weakness and twitching, and premenstrual syndrome,
and also aids in maintaining the bodys proper pH balance.
Recommended amount: 750 mg. per day. Potassium Role: This
mineral is important for a healthy nervous system and a regular
heart rhythm. It helps prevent stroke, aids in proper muscle
contraction and works with sodium to control the bodys
Seleniums primary function is to prohibit the oxidation
of lipids (fats). A vital antioxidant, especially when combined
with vitamin E. It protects the immune system by preventing
the formation of free radicals, which can damage the body.
It has also been found to function as a preventive against
the formation of certain types of tumors. Selenium and vitamin
E act synergistically to aid in the production of antibodies
and to help maintain a healthy heart and liver. This trace
element is needed for pancreatic function and tissue elasticity.
Recommended amount: 200 mcg. (micrograms) per day
Important for chemical reactions within the cells and aids
in maintaining stable blood pressure. Recommended amount:
50 mg. per day
Perhaps the most important of irons functions in the body
is the production of hemoglobin and myoglobin and the oxygenation
of red blood cells. Iron is the mineral found in the largest
amounts of the blood. It is essential for many enzymes, including
catalase, and is important for growth. Iron is also required
for a healthy immune system and for energy production. Recommended
amount: 30 mg. per day (if you take a supplement, this can
cause black-looking feces and constipation).
Assists with digestion and metabolism. This important mineral
may help prevent acne and regulate the activity of the oil
glands. It promotes a healthy immune system and the healing
of wounds. It protects the liver from chemical damage and
is vital for bone formation. Recommended amount: 15-50 mg.
per day. The above dosage recommendations vary from source
to source. Taking these vitamins individually may be costly
and time consuming. Look for a balanced vitamin preparation
with which you are comfortable. Ask your pharmacist for recommendations.
See Calorie Charts if you are counting
the * Food Selection Table too*
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