For most women it is extremely difficult to find the time for proper nutrition.

As a result, you can lose important nutrients such as potassium, fiber, choline, magnesium, iron, calcium, vitamins A, D, E and C.

Do you want to avoid this?.

When you next go to the supermarket, pay attention to 5 simple and useful superfoods recommended by leading American nutritionists:.

Eggs.

For a long time, eggs were depicted as a deadly enemy for the heart and blood vessels. But recent studies show that eggs (including yolks) are a unique cocktail of valuable nutrients, and they should form part of a healthy diet of women. Of course, observing moderation: Finnish scientists claim that 1 egg per day can not damage the vessels.

Egg contains more than a dozen essential nutrients, including vitamin D, iron, zinc, zeaxanthin, choline, etc.. Not to mention the set of high-grade animal proteins that are required to build a healthy and beautiful body.

According to scientists, vitamin D can protect against a range of chronic diseases, including diabetes, autoimmune diseases and several cancers. It even helps to control body weight.

Vitamin D works very well in conjunction with calcium, participating in building strong bones. By the way, more women are predisposed to osteoporosis and osteopenia, especially after menopause. According to the US CCH, in America, more than 8.2 million women suffer from osteoporosis, and another 27.3 million have insufficient bone mass.

So enjoy a vitamin-protein breakfast with a fragrant omelet!.

Prunes.

Our great-grandmothers prized prunes. This product contains a lot of dietary fiber and normalizes the work of your intestines. Women should remember that they are more prone to constipation than men. And products like prunes, will come in handy.

Very few people know, but prunes help to maintain bone mass after menopause, making the bones stronger and healthier. Scientists from the University of San Diego advise women after 45 to consume one serving of prunes 5-6 days a week for the prevention of osteoporosis and fractures in the future.

In addition, prunes contain a lot of vitamin K (improves blood clotting), boron, magnesium, potassium and polyphenols.

Prunes can be consumed separately or combined with yoghurts and porridges. You can also use prunes to partially replace the sugar in your baked goods. One shot of two birds with one stone: more fiber, and less sugar.

Greek yoghurt.

Looking for something creamy, sweet and useful? Greek (filtered) yogurt contains the same amount of calcium as ordinary yogurt, but it contains almost twice as many proteins and less sugar.

Why click on proteins? Studies show that if the proportion of proteins accounts for about 30% of your caloric intake, then you will easily lose weight and be able to quickly form beautiful relief muscles. Of course, provided that after a delicacy you will not be sitting in a chair. In general, Greek yogurt - for active and smart.

Instead of sugar, nutritionists are advised to sweeten Greek yogurt with pieces of natural fruit.

Salmon.

Of course, today there is a huge selection of fish, but salmon is still considered one of the most useful species. This is due to the highest content of proteins and omega-3 fatty acids, which reduce inflammation, protect the vessels and bones.

Replacing the traditional portion of red meat with the same portion of salmon, we can extend our lives and reduce the risk of chronic diseases, especially cardiovascular.

Pregnant women salmon are especially useful because it gives the fetus a lot of valuable nutrients, and, according to a recent study, reduces the risk of premature birth and the birth of underweight children.

Pistachios.

Unsalted pistachios are an ideal substitute for fatty chips and chocolate bars, which many of us are used to buying for a snack. American experts call them one of the most useful nuts in the world.

Pistachios give a lot of protein, dietary fiber, B vitamins, calcium, vitamin E, mono- and polyunsaturated fatty acids, including oleic and linoleic. It is believed that only 1.5 ounces (42 grams) of nuts per day, such as pistachios, is enough to significantly reduce the risk of cardiovascular events in women.

Moreover, pistachios - a powerful weapon against obesity, if you use them wisely. They differ from other nuts with a minimum caloric content (160 kcal per ounce) and a minimum fat content. However, pistachios are "packed" with proteins, vitamins and fiber. A wonderful snack, with good and no extra calories.

medbe. en.