The Top Superfoods For Women

Whole grains, lean proteins, fruits and vegetables are staples of a healthy diet for both women and men. Women have unique nutritional needs during various life stages, such as pregnancy and menopause. A handful of so-called superfoods that contain essential vitamins and minerals are suggested to promote optimum health in woman of all ages.

Bison

Bison, or buffalo meat, is an iron-rich superfood, according to the Readers Digest list of superfoods for women. Iron is important for overall health and energy levels in women. During menstruation some women may experience a drop in iron levels. Women also need more dietary iron during pregnancy to support the developing fetus, explains the American Congress of Obstetricians and Gynecologists. A 3 1/2-oz. uncooked portion of bison contains about 3 mg of iron and is less fatty than most cuts of beef.

Papaya

Papaya is a superfood packed with potassium and more than twice the vitamin C found in an orange. Eating foods high in potassium can offset the potentially harmful effects of sodium on blood pressure, explains WomensHealth.gov, a website published by the U.S. Department of Health and Human Services. Eating papayas may also protect against gallbladder disease. Women are at higher risk of gallstones than men.

Collard Greens

Collard greens are a superfood for women that contain vitamins A, C and K as well as folic acid. Women of childbearing age require a sufficient amount of folic acid to lower the risk of birth defects. Collard greens may also help prevent osteoporosis in postmenopausal women. Approximately one out of five U.S. women over the age of 50 have osteoporosis, according to the National Institutes of Health.

Tofu

Tofu contains calcium and is also high in soy protein, which makes it a superfood for women. For healthy bones and teeth, women need to eat a variety of calcium-rich foods daily. As women get older calcium and phosphate may be reabsorbed back into the body from the bones, which weakens bone tissue. Frail bone tissue can lead to brittle bones that are more easily fractured. Soy protein in tofu may also help manage cholesterol levels, explains Mayo Clinic.

Flaxseed

Flaxseed is a superfood because it contains estrogen-like compounds known as lignans, which may be a weapon against breast cancer. More than 207,000 new cases of invasive breast cancer in U.S. women were expected to be diagnosed in 2010, according to the American Cancer Society. Flaxseed also has omega-3 fatty acids, which have been linked to heart health. Heart disease is the number one cause of death of women in the U.S.