foods the world’s healthiest women eat every day

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There are several risk factors that make women more vulnerable to certain diseases for men. For example, heart disease is the leading cause of death in women in the U.S., killing 299,578 women in 2017, according to the Centers for Disease Control and Prevention (CDC).

Fortunately, there are ways to fend off these serious diseases and protect your immune system, and it’s by fortifying your diet with antioxidant-rich foods. These superfoods claim big bragging rights for lowering cholesterol, improving digestion, promoting weight loss, and maintaining healthy skin and hair. If you’re eating most of these foods already, good for you, but if you’re skimping on them, it’s time to load up your grocery cart.

Greek yogurt

Yogurt is a great way to get calcium, and it’s also rich in immune-boosting probiotics. But the next time you hit the yogurt aisle, pick up the Greek kind. Compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough

Eggs

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer. One large egg supplies 27% of your daily need alongside antioxidants that may help prevent macular degeneration and cataracts. Bonus: You get 6 grams of muscle-building protein.

Salmon

Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids, aka omega-3 fatty acids, have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood. Unfortunately, many women aren’t reaping these perks because they’re deficient. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

at-free organic milk

Yes, milk does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70 percent more weight than those who ate the least.

Milk is also a good source of vitamin D, which allows your body to absorb calcium. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression.

Beans

It’s hard to imagine a more perfect food than beans. One cooked cup can provide as much as 17 grams of fiber. They’re also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc

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