8 Foods You Need to Stay Fit and Healthy

The right diet for women's health isn't complicated. For starters, these eight foods will help prevent cancer, heart disease, and osteoporosis, a significant threat after menopause. This post is focused on women's health, even though the foods listed are excellent for both men and women.

According to researchers who recently reviewed the risks associated with coronary heart disease (CHD) in women, a poor diet was linked to 20 percent of all cases of heart disease. Factor in diet’s effect on other chronic diseases like diabetes and osteoporosis, and it’s obvious that good nutrition has huge women's health benefits. One way to immediately turn your health situation around is through the foods you choose to eat. Here are eight foods that you'll want to make part of your daily diet.

Berries, and a lot of fruits, are an excellent source of antioxidants and water-soluble vitamins. They are important for the prevention of cancer and to maintain your weight. They may also lower your risk of coronary heart disease. One of the many studies done on the benefits of berries looked at blueberries, a known powerhouse. Researchers found that all their benefits remained even after cooking. I personally like frozen blueberries and strawberries in my smoothies when they are not in season. They won't spoil like the semi-fresh ones that have been transported from a non-local area.

Green leafy veggies, like turnip, collard and mustard greens, kale, Chinese cabbage, and spinach, all rich sources of vitamins and minerals, are a great place to start. Many are also a good source of iron, important for women’s health, especially after menopause. The more colorful the vegetables and fruits, the more nutrients you receive in your diet.

Fatty fish is good for you because they deliver omega-3 polyunsaturated fatty acids (PUFAs), fats with cardiovascular and anti-inflammatory benefits. While fish oil capsules will help you meet your PUFA needs, studies have found that fish itself offers even more nutritional benefits, including vitamin D, selenium, and antioxidants. Among the best choices are salmon, albacore tuna, herring, and trout.

Whole grains help with digestion and are excellent for your heart, regularity (because of the fiber content), and maintaining a steady level of blood sugar. They are also a great source of energy to power you throughout the day. Whole grains, such as oats, also help improve cholesterol levels. While food manufacturers are adding fiber to all sorts of products, whole grains, like whole wheat, rye, and bran, need to be the first ingredient on the food label of packaged foods.

Nuts are a great source of protein and monounsaturated fatty acids, as well as vitamin E. Examples of great choices include walnuts, almonds, and hazelnuts. Nuts are also very calorie-dense, so you need only a handful for good nutrition and to feel satisfied. I suggest extending the volume in a serving of nuts by adding in raisins or dried cranberries. My favorite homemade trail mix is a handful of almonds, a handful of walnuts with dried cranberries.

Beans are another nutrient powerhouse, providing you with a reliable protein alternative to meat as well as the fiber needed for good digestion and prevention of chronic diseases. Beans, including navy, kidney, black, white, lima, and pinto are part of the legume family that also includes split peas, lentils, chickpeas, and soybeans. Many are good sources of calcium, important to prevent osteoporosis, especially after menopause.

Choosing a rainbow of fruits and vegetables is recommended because each one provides a unique blend of nutrients. Within the color spectrum, yellow or orange veggies are great sources of vitamin A for skin and eye health and better immunity against infection. At the top of the list are carrots, sweet potatoes, pumpkin, and the many types of squash.

Calcium is extremely important after menopause when your osteoporosis risk increases. But it’s actually vital to women’s health at every age, particularly while the body is still making bone. For optimal bone health, you need three daily servings of dairy products (for example, eight ounces of milk or yogurt, or one and a half ounces of cheese per serving), which also provide other nutrients, like protein, potassium, magnesium, and zinc. If you can tolerate dairy, low-fat sources are extremely important. Besides low-fat or skim milk, try calcium-rich Greek-style yogurt, which supplies twice the protein with less or none of the sugar of traditional yogurt varieties.