Brussels sprouts have more vitamin C than any other vegetable. One cup has more than 100 percent of your daily vitamin C needs. They also help in collagen production, which can help lessen appearance of wrinkles and fine lines. Brussels sprouts are also a great source of fiber, folic acid and the powerful phytonutrient called sulforaphane.
Eating pistachios can reduce the effects of stress and lower blood pressure. Women in their 30s and 40s are managing a house and a career and pistachios can lower stress. Plus you can get more nuts out of a single serving. A single ounce has 49 nuts. So you can eat more of them.
Often an overlooked nut, pistachios will be a super food in 2011. They help reduce total and bad cholesterol, as well as increase antioxidants in your blood that are associated with lowering oxidized bad cholesterol (a 1.5 ounce serving/day).
Nutrient: Vitamin E
Black is the new black; black foods are increasing in popularity. They are loaded in antioxidants, and you can't get antioxidants from supplements, only from food. Rich in vitamin E, there are hundreds of studies supporting the benefits of this powerful antioxidant in reducing the risk of heart disease, a concern for many post-menopausal women. Heart disease is the No. 1 killer of women older than 65.
They are available all year-round in dried, frozen and juice forms. They help reduce inflammation in the joints and reduce symptoms of arthritis. Not only are cherries great-tasting, but they're packed with powerful antioxidants that may reduce risk factors for heart disease and ease arthritis pain. They also have melatonin, which can help women fall asleep easier (a common issue for those going through menopause).
Cherries also help fight the harmful effects of chemicals, pollutants and molecules called free radicals that may contribute to aging and certain diseases (heart disease, cancer and arthritis). If you are a woman in your 50s, incorporating cherries into your routine will not only help you reduce inflammation in your muscles and joints, but it may help manage the aches and pains of aging.
Teff is a cool wholegrain. One-fourth a cup of teff has six grams of fiber so it helps you feel more satisfied. Fiber may help reduce cholesterol and the risk of diabetes, heart disease and some cancers. It also makes you feel fuller so it can help you manage your weight, especially around menopause.
The gluten-free whole grain is nutrient dense and contains high levels of fiber, protein, calcium and iron too. A quarter cup has a whopping 6 grams of fiber. We've got a great recipe for a chocolate muffin with teff.