Healthiest foods for women

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 yolk supplies 25 per cent of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily.

Beans: It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fibre. 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.

Olive oil: Olive oil is full of heart-healthy monounsaturated fats, which lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavour.

Tomatoes: Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. For a healthier side dish idea, 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.

Guava: This tropical fruit is an excellent source of skin-healing vitamin C, with 250 per cent of your RDA per serving. One cup of guava has nearly five times as much vitamin C as a medium orange – that’s more than five times your daily need. It’s also loaded with lycopene (26 per cent more than a tomato), which may help lower your risk of heart disease. Guava can even protect against food-borne pathogens such as Listeria and staph.

Chicken breast: Chicken breasts are a great source of phosphorous – important for strong bones and teeth – as well as vitamin B3 (niacin), which helps control high blood pressure and prevents hardening of the arteries. One serving also contains 25 per cent of the vitamin B6 you need each day to maintain proper brain and immune system function.

Lemon: Along with its impressive concentrations of vitamin C, lemon’s flavonoid compounds have been shown to have anti-cancer properties. Add a little to your tea, and your body will absorb more of the drink’s healthy antioxidants.