A balanced diet, abundant in plant foods, is fundamental to feeling vibrant and staying well. For women, however, there are certain foods that are especially beneficial. 

Celebrate mom this mother’s day by serving up delicious super-foods found in our Grilled chicken and berry salad and blueberry-avocado muffins.

Top foods that promote women's health:

Greek Yogurt:  One 6 oz. serving boosts bone health with more than 20% of your daily calcium need and 15% for vitamin D.   Greek yogurt provides more protein as 2 eggs and is a good source of probiotics that support digestive and immune health.

Almonds: Just a handful a few times a week can help women correct imbalances in many nutrients that women don’t get enough of.  Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin.  The unsaturated fat in almonds can help promote heart health and reduce bad cholesterol levels. 

Spinach and Leafy Green Vegetables:  Nature’s own multi-vitamin and mineral supplement!  Leafy greens are packed with nutrients such as folate which is important for women of child-bearing age, since folate can help prevent neural tube birth defects. Multiple studies have suggested that dark-leafy vegetables may significantly lower a person's risk of developing diabetes type 2.  

Blueberries:   Fiber rich blueberries are an excellent source of antioxidant substances that promote healthy brains, waistlines and hearts.  Texas Woman's University found that blueberries help reduce obesity. Polyphenols in blueberries have been shown to increase the breakdown of fat cells while reducing the development of new fat cells.

Apples:   Antioxidants found in apples help you look younger by fighting free radicals-substances that can damage cells and cause undesirable changes that are involved in the aging process.  Apples naturally clean your teeth and may also reduce risk for gingivitis, bacteria in the mouth that can migrate through the body and promote heart disease. 

Green Tea / Tea:  The subject of multiple research studies, green tea may fight cancer and heart disease, and help prevent dementia, diabetes, and stroke.   Drinking green tea will help to keep you hydrated, fighting fatigue while providing your heart with a hearty dose of antioxidants.  The antioxidants in can help block reduce cholesterol, improve artery function and significantly reduce high blood pressure.

Avocado:  Avocados are a good source of fiber, potassium, and vitamins C, E, K, folate, and B6. One-fifth of a medium-large avocado has 50 calories, 4 grams of heart-healthy unsaturated fat, and 2 grams fiber. The monounsaturated fatty acids (MUFAs) in avocados can actually help you lose belly fat, a risk factor for heart disease and even some fertility problems.

Mom-pleasing recipes:

Avocado-blueberry muffins

Serves:  12

Ingredients

2cups Meijer white whole wheat flour

2 tsp. Meijer baking powder

1/2 tsp. Meijer baking soda

1/2 tsp. salt

1 ripe, Fresh California Avocado, seeded and peeled

3/4 cup Meijer granulated sugar

1 egg

1 tsp. McCormick® vanilla extract

1 cup Meijer plain yogurt

6oz. (1 ¼ cup) fresh blueberries

Optional Streusel Topping: