Foods the World’s Healthiest Women Eat Every Day

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.

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).

Try it: Apple Crisp Smoothie

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.

Try it: Spinach and Goat Cheese Egg Muffins

Salmon is a rich source of vitamin D and one of the best sources of omega-3s fatty acids you can find. These essential 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.

Try it: Honey-Spiced Salmon with Quinoa

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.

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.

Try it: Vegetable Chili with Cannellini and Kidney Beans

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as one ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA.

Beef also packs plenty of zinc and B vitamins, which help your body convert food into energy. If you can, splurge on grass-fed beef. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids.

Try it: Sheet Pan Steak With Beans and Broccolini

In a nutshell: USDA researchers say that eating 1.5 ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s, while hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea. The key is moderation since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt.

Try it: Tailgate Party Nut Mix

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This 21-day weight loss plan helps reset your metabolism and includes substantial portions with the perfect balance of carbs (yes, carbs!), protein, and fat. Designed by celebrity nutritionist Sarah Mirkin, R.D.N., Fill Your Plate, Lose the Weight gives you an ultra-simple meal-building formula, delicious recipes, shopping lists and more.

Soy-based foods, such as tofu, soy milk, and edamame, help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. But stick with whole soy foods rather than processed foods, like veggie patties or chips. And, avoid taking soy supplements, which contain high and possibly dangerous amounts of isoflavones.

Try it: Corn, Mango, and Edamame Salad

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61 percent less likely to develop type 2 diabetes.

Try it: Apple Oatmeal Muffins

Flaxseed is the most potent plant source of omega-3 fatty acids. Studies indicate that adding flaxseed to your diet can help reduce the development of heart disease by 46 percent. It helps keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle one to two tablespoons of flaxseeds a day on your cereal, salad, or yogurt. Buy it pre-ground, and keep it refrigerated.

Olive oil is packed with heart-healthy monounsaturated fats (MUFAs), which help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants that can help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra-virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

Try it: Baked Halibut With Roasted Potatoes and Brussels Sprouts

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. But since they're calorie-dense, be sure to watch your portion sizes. Use avocado in place of another high-fat food or condiment, such as cheese or mayo.

Try it: Salmon Salad with Avocado and Sweet Grape Tomatoes

Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26 percent among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane, the active compound in cruciferous vegetables.

Try it: Roasted Broccoli with Orange

We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it's a rich source of lutein. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects.

Try it: Spinach Barley Salad

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred pasta sauce or as a thin slice in a sandwich. For a healthier side dish, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.

Try it: Sauteed Cherry Tomatoes and White Beans

One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80 percent of the DV of vitamin

Try it: Cinnamon Sweet Potatoes with Vanilla

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. Allicin also fights infection and bacteria. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds.

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster.

Try it: Bulgar with Mushrooms and Roasted Red Peppers

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 milligrams of the blood pressure-lowering mineral, nearly 20 percent of your daily need—and about double what you’d find in one large banana. Figs are also one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads.

Try it: Stuffed Figs

Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in one day.

Try it: Baked Peaches with Blueberries

One large Asian pear has a whopping 10 grams of cholesterol-lowering fiber, about 40 percent of your daily need. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with one cup white wine, one teaspoon honey, one teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15 percent more than the amount found in grapes. Serve by peeling or breaking the outer covering just below the stem. Use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a naturally sweet flavor.

One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women.

Try it: Tuna and Carrot Salad Sandwiches

Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250 percent of your RDA per serving. One cup of guava has nearly 5 times as much vitamin C as a medium orange (377 milligrams versus 83 milligrams)—that’s more than five times your daily need. Guava makes a delicious fruit smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup unsweetened soy milk, and a few ice cubes. Check out these delicious smoothies recipes.

Dark chocolate is filled with flavonoid antioxidants (more than three times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. Go for dark chocolate with 70 percent or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a mid-afternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

Packed with antioxidant compounds, pomegranates have long been linked to both heart and brain health. One study found pomegranate polyphenols help your arteries expand and contract to manage blood flow and prevent hardening. A separate study found the same antioxidants help ward off the type of inflammation that leads to Alzheimer’s disease. To get the most benefit, eat the fruit’s seeds and some of the pith.

Try it: Pomegranate Salad

Good old bananas are loaded with potassium—a macronutrient that helps control your blood pressure and keeps your nervous system operating at peak efficiency. Potassium also lowers your risk for stroke. But if you’re like most women, you’re consuming only half the potassium your body needs. One banana packs 450 milligrams—about 10 percent of your daily potassium target—as well as fiber to keep your digestive system running smoothly.

Try it: Grilled Banana Sandwiches

From bone-strengthening magnesium to immunity-boosting B6, peanut butter is loaded with many of the vitamins and minerals your body needs. Its high fiber and protein content will keep you full for hours, and peanut butter is also a good source of monounsaturated fats—proven to help you lose weight and ward off diabetes. Make sure to choose the unsweetened variety with no added sugar.

Try it: Asian Chicken Meatballs with Peanut Sauce

Packed with inflammation-fighting antioxidants, popcorn is the only 100 percent unprocessed whole grain, meaning its one of the best snacks to help you meet your daily whole grain goals. The only caveat: The pre-bagged, microwaveable varieties are loaded with calories and chemicals. Buy unvarnished kernels and pop them yourself in a stove top popper. Olive or truffle oils are delicious, healthy substitutions for butter.

These slippery gray miracles are nature’s champ when it comes to zinc, a mineral necessary for immunity. Oysters are also a rich source of iron—a nutrient many vegetable-centric eaters don’t get enough of. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments. Just one raw oyster contains nearly 3 milligrams of iron—or a sixth of your daily 18-milligram goal.

Healthy mushroom compounds have been shown to lower cholesterol and slow tumor growth associated with some cancers, according to the American Cancer Society. Mushrooms also increase your body’s circulating levels of proteins called interferon, which stop viruses like hepatitis from advancing. Whether you plan to gobble shiitakes or white buttons, just make sure you cook them first; their dense cell walls are nearly indigestible if eaten raw.

Try it: Farro and Wild Mushroom Dressing

Chia seeds are great sources of protein, omega-3s, and fiber. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, and iron—all important for your health. Toss a small handful into smoothies or baked goods, or use them as a healthful topping on salads or yogurt.

Try it: Mango-Coconut Chia Pudding

It may not be a trendy superfood, but a four-ounce serving of chicken breast contains nearly half of your daily protein. Chicken breasts are a great source of phosphorous—important for strong bones and teeth—as well as vitamin B3 (aka niacin), which helps control high blood pressure and prevents hardening of the arteries. One serving also contains 25 percent of the vitamin B6 you need each day to maintain proper brain and immune system function.

Try it: One Skillet Chicken with Spinach and Mushrooms

Dark leafy greens, such as kale, spinach, and Swiss chard, tend to top health experts' lists. Bursting with vitamins A, K, and C, kale is also a great source of calcium, iron, magnesium, and potassium. Whether you toss it into soups, smoothies, or salads, gobble as much of this stuff as you can every day.

Try it: Garlic Shrimp and Kale Stir-Fry

Along with its impressive concentrations of vitamin C, lemon’s flavonoid compounds have been shown to have anti-cancer properties. But lemons may be healthiest in a supporting role: Add a little to your tea, and your body will absorb more of the drink’s healthy antioxidants, finds research from Purdue University.

Try it: Orange-Lemon Popsicles

Loaded with vitamin C, oranges are also solid sources of folate—important for cell maintenance and repair. They contain potassium and vitamins B1 and A, which are essential for vision and immune function. And the pectin in oranges absorbs unhealthy cholesterol from the other foods you eat.

Sweet potatoes get all the press. And while they do contain more beta carotene, russet potatoes win out when it comes to folate, niacin, potassium, and also phosphorous—a mineral important for strong bones. Try substituting healthy Greek yogurt for sour cream when baking or mashing; you’ll be shocked how similar the two taste.

Try it: Skinny Scalloped Potatoes

Quinoa makes every list of superfoods for good reason: It’s packed with plant-based “complete” protein—the type that contains all nine essential amino acids your body needs. It’s also solid on fiber to aid your digestion, and is practically multivitamin-heavy when it comes to nutrients like iron, magnesium, calcium, potassium, and folate. Try it as a dinner side or in place of meat in dishes like stuffed peppers.

Try it: Quinoa, Black Bean, and Avocado Salad

Wine's antioxidants are linked to lower cholesterol levels and healthier blood vessels—both of which improve heart health. And the wine compound resveratrol—more abundant in reds than in whites—has been shown to block the growth of fat cells, regulate blood sugar, and ward of depression. But drink in moderation: Women should enjoy no more than one alcoholic drink daily and men up to two. Check out these low-calorie alcoholic drinks for healthier options.

Like most orange vegetables, pumpkins are crammed with beta carotene, which your body naturally converts to vitamin A, also known as retinol. That’s a good thing, because retinol is important for healthy skin and mucous membranes, as well as immune function and vision. Don't skimp on the seeds: The seeds are great lightly salted and roasted.

Try it: Roasted Pumpkin with Feta and Cilantro

Women who eat lentils at least twice a week are 24 percent less likely to develop breast cancer than women who eat them less than once a month, studies show. Lentils keep blood sugar steady, and just a quarter cup of these miniature legumes provides 13 grams of protein, 11 grams of fiber, and 5 milligrams of iron. Try them in soups or salads, or as a tasty side.

Try it: Italian Lentil and Broccoli Stew

These cruciferous vegetables feature sulfur compounds called glucosinolates, shown to help lower your risk for several types of cancer. Loaded with iron and potassium, a cup of Brussels sprouts also features 54 mcg of folate—about 14 percent of your 400-mcg recommended daily allowance. Slice them in half and sauté them in salt, pepper, and garlic to enliven their natural flavor.

Try it: Roasted Brussels Sprouts & Red Onions with Balsamic Vinegar

This whole grain is popular in the Middle East, and it’s about time America caught on. Bulgur contains a metabolite called betaine, which can tamp down unhealthy levels of inflammation. One cup of cooked bulgur contains 8.2 grams of fiber—nearly 33 percent of your daily requirement. It also provides more than half of your daily target for manganese, a mineral important for brain and nerve function. Mix it with beans to form a healthier veggie burger.

Try it: Bulgur with Pine Nuts

They’re cheap, portable, and among the best sources of heart-healthy omega-3s. Long-chain omega-3s have also been shown to limit inflammation and slow tumor growth. The miniscule fish is also a phenomenal source of vitamin B12, which helps your body make DNA while keeping your nerve and blood cells healthy.

Try it: Endive Leaves with Sardines, White Beans, and Orange

Kefir is a fermented milk drink that's chock full of probiotics—healthy bacteria that help your immune and digestive systems function properly. Probiotics, like those found in kefir, also limit the presence of harmful microbes called candida. Great in smoothies or on its own, look for plain kefir, which contains fewer calories and sugar than the flavored varieties.

They’re champs when it comes to polyphenols and flavonoids, which are both linked to lower oxidative stress and reduced cancer risk. An onion’s sulfur compounds can also help control diabetes symptoms and protect your heart from disease. Tip: The outermost layers tend to hold more healthy nutrients.

Green tea’s antioxidant compounds have been linked to slower cancer growth, improved blood flow, weight loss, improved liver function, and reduced rates of brain diseases like Alzheimer’s and Parkinson’s. But black tea's no slouch in the health department either. It's been shown to reduce stroke risk and lung damage from smoking. But whether you knock back a cup a week or several a day, you’re doing your body a favor.

While researchers are still trying to figure out what it is about coffee that’s healthful (the caffeine? the antioxidants?), there’s little doubt your body benefits from a cup of joe. A massive National Cancer Institute study found women who drink two to three cups per day enjoy a 13 percent drop in mortality risk. Daily consumption has also been linked to reduced risk for diabetes, skin cancer, dementia, and Alzheimer’s. Consider these low-sugar coffee drinks the next time you're at Starbucks.

Just one cup contains nearly half your daily manganese—important for brain and nerve function, as well as bone and joint health. Raspberries are high in fiber, vitamin C, and antioxidants, and low in carbohydrates. Try these other low-sugar fruits to curb your sweet tooth.

Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white.

Try it: Seafood and Brown Rice Paella