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© Women’s Wellness Collaborative 2016

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Hi there! I’m Bridgit and I’m passionate about helping amazing women, like you, feel great in there bodies. So I’ve compiled this list of 25 superfoods for women.

Some folks don’t like the word ‘superfood.’ They think all food should be treated equally I suppose, or that real food is all that matters. I disagree. If we could only choose 10 foods to eat for the rest of our lives, some 10 would be far superior to another 10 for their macronutrient and micronutrient value.

That being said, variety is important, and seasonal eating is important too. If your garden is teeming with cucumbers, by all means, eat them. Your body probably will eat them, just then, for the season. As far as variety, it’s best to eat a food only about every 4 days as repeatedly eating the same thing can lead to a food sensitivity.

When we eat a variety of foods, we also balance the micronutrients. Almonds and chocolate, for example, are high in copper, and we don’t want that copper level to run wild. Copper’s antagonist is zinc, which we need to build our hormones, including luteinizing hormone to ovulate. Zinc can be found in beef, lamb, cashews and lentils, among other sources.

I also think that if we fill your daily diet with superfoods, then we edge out the less-valuable processed foods. This is important, because if we eat healthy ‘most of the time,’ and then gorge on a gluten free crackers and two glasses of wine, some of our good work is undone.

The following is a list of foods that we, as women, can use in our diets to balance hormones on a bite by bite basis. Pick out a few foods you are not eating, and incorporate. After 2-3 weeks, come back to the list, and pick out a few more to add.

Look up recipes as needed, and choose fresh and organic options as much as possible.

Bon appetit!

Bridgit Danner, LAc, FDNPFounder of Women’s Wellness Collaborative

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1. Sweet Potato

• High in fiber• Contains prebiotic inulin to feed the friendly bacteria in the gut• Has a lower glycemic index than a white potato• Contains beta carotene, vitamin c, potassium, iron• Note: yams are the orange ones; sweet potato is off white. But both are great.

Tips: Make baked sweet potato ‘fries’ but cutting into fry shape, tossing with avocado oil, and baking at 375 degrees Fahrenheit. Remove when soft and toast, season with sea salt.

2. Garlic

• Helps the body use insulin, so it helps control blood sugar• Is antibacterial and antiviral • Boosts immune activity

Tips: Roasted garlic is to die for, if you haven’t tried it. Cut off just the top of the whole bulb, put in small pyrex dish, drizzle with olive oil or avocado oil, and bake at 375 ’til soft and brown.

3. Buckwheat

This is a food we don’t eat much these days, but it’s not wheat, and it’s not a grain either (it’s a seed), and it has lots of healthful properties. Prediction: it will be the next hot superfood in a few years!

• Lowers cholesterol• Moves the bowels• High in manganese and magnesium• High in antioxidants• Filling but low calorie• Source of digestible protein• Has a low glycemic index (won’t

spike your blood sugar)• When soaked and dehydrated, makes

a nice granola base

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4. Bone Broth

• Contain glycosaminoglycans to protect our joints• Benefits skin, hair, bone and arteries too• High in calcium and magnesium• Heals mucosal lining of the gut• Reduces inflammation• Improves immunity• Benefits sleep

Fun fact: Broth made from fish heads is high in iodine too!

Tip: For our video on how to cook bone broth, go here.

5. Pastured Butter

• High in vitamin A, K2 and vitamin D and saturated fats needed for hormone production• High in butyric acid ( short chain fatty acid) which fuels cells of large intestine• Safe for cooking in higher heat

6. Pastured Lamb and Grass-Finished Beef

• High in vitamin A and E needed for hormone production• Contain Omega 3 fatty acid• High in CLA (conjugated linoleic acid), which is anti-cancer• High in iron and zinc

7. Lemon

• Drink in water before meals; it stimulates digestion and lowers appetite

• Is detoxifying, especially for the liver• Helps with fat metabolism• Contains vitamin c, magnesium, calcium and

phosphorus (minerals found more in the pulp)• Highly supportive of our adrenal glands• Use in fresh guacamole with #16, avocado

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8. Carrot

• High in beta carotene• Also contains vitamin C, potassium, iron, magnesium• High in fiber and phytonutrients• Detoxifying• Tip: juice carrot, beet and parsley together as a tonic during your menstrual cycle

9. Broccoli

• Contains vitamin A, C, protein, potassium and calcium• Has anti-cancer and anti-inflammatory compounds• Supports the liver in clearing toxins

10. Chia Seed

• Contains both soluble and insoluble fiber for clearing toxins and healthy gut flora

• High in omega 3, calcium, magnesium and trace minerals

• Contains protein• Pictured at right with #18B, bee pollen

11. Lentils

Lentils are just one type of legume in the family of many amazing legumes. I picked lentils because they are easy to make from scratch, are perhaps easier to digest than some beans, and are versatile.

• They contain fiber, potassium, folate (essential for preventing early embryonic defects), iron, zinc, thiamin, and magnesium

• The iron contained in legumes and some vegetables is easier to absorb, though in comes in smaller amounts than in meat

• They are an easy and affordable protein source, and their fiber is again good for stable blood sugar and good digestion

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Tip: Soak your lentils for at least one hour (or overnight) with a big hunk of ginger or a big pinch of baking soda, then rinse twice. You can also cook with a piece of combo seafood to make them more digestible. If beans are new to you, add them in slowly and chew well. Beans do not have to be a ‘problem food’ for you.

12. Pomegranate

• Very supportive of the cardiovascular system• High in antioxidants that protect your cells from damage• High in vitamin C and K1• Anti-inflammatory• Prevents candida overgrowth• Contains more phyto-hormones than any other food• Helps prevent breast cancer

13. Kale

• Nutrient-dense• Fibrous • Detoxifier • High in vitamin E, folate, magnesium and calcium for ovarian function and smoother

cycles• Good for estrogen elimination and cramping

14. Fermented foods

• Fermented foods are high in nutrients to nourish the ovaries• Fermented foods provide us beneficial bacteria to break down used hormones and form

neurotransmitters• Cabbage used in sauerkraut contains vitamin C, folate, selenium, sulfur and chlorophyll• Make sauerkraut with red cabbage for added beta carotene and vitamin C

15. Sprouted foods

• Sprouting seeds, nuts or grains increases their protein content and releases many stored vitamins

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• Sprouting increases chlorophyll and fiber content, and B vitamins may increase up to ten fold, making them a super food for cycling and detoxification

• Tip: Must be eaten fresh

16. Avocado

• Avocado helps you feel fuller longer and stabilizes your blood sugar• It contains healthy monounsaturated fatty acids, antioxidants, and has anti-

inflammatory benefits • It contains potassium (nerve function), B6 (aids in protein absorption), vitamin K

(supports bone health), magnesium, folate and vitamin C

My tip: I often bring a whole, ripe avocado with me for lunch at work. Eating frequently is important for blood sugar, so I’ll often eat one half with a salad, and the other half later with salt and pepper.

Fun facts: An avocado from Florida has twice as much fiber as one from California. An avocado’s properties change over time. At first it is more carbohydrate, and as it ripens it becomes more fat (good fat, remember.) So let it ripen, mamma!

17. Brazil nut

• One - three nuts contain your daily dose of selenium• High in protein and saturated fat• Also contain iron, zinc, copper, and manganese• Soak overnight and eat in more for increase nutrition absorption

18. Bee Products

A. Royal Jelly

• Contains B vitamins, protein, amino acids, fatty acids, trace minerals, enzymes• The food to grow a queen bee (and her ovaries)• Balances hormones and increase egg health• Choose organic and take 1,000 mg day

B. Bee Pollen

• Increases libido, aids PMS, improves ovarian function

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• High in flavonoids with antibiotic, anti- inflammatory, anti-cancer, and tissue protective properties

C. Propolis

• Benefits immune system and relieves inflammation• Good for endometriosis

19. Coconut Oil

• Easy to use as energy, so reduces stress on pancreas and increases metabolic rate, thus can help with weight loss

• Easy on the liver and gallbladder• Benefits immune system• Supports endocrine system functioning• Benefits irritable bowel• Prevents candida• Anti-bacterial

20. Beets

• Beets contain copper, potassium and folate • Their greens contain vitamin K, C, B vitamins and magnesium. • Beets are a blood builder and a liver supporter • They can help firm or soften your stools as needed • They can help you with achey joints • They are anti-oxidant and contain beta carotene

Quick cooking tips: Buy a bunch of organic beets, clean and chop (root, leaves and stems). Chop 2-3 cloves of garlic. Mix these together with olive oil to roast in the oven at 375 degrees until soft and toasty. Store and use on salads through the week.

Note: Beets can make your urine or stool look red. If you are new to beets, look out for this and don’t worry if you have this reaction in the first 48 hours after eating.

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21. Kelp Flakes

• A light sprinkling daily on your dinner will give you your daily iodine, needed for hormone production and thyroid function

• Thyroid is important for supporting a body temperature high enough for fertility

• Continue during pregnancy to help prevent miscarriage

• Replenishes your blood with trace minerals after menstruation

• Contains align which detoxifies the gut and heavy metals

22. Salmon

• Salmon is a great source of protein and also contains potassium, B12 and niacin and selenium

• Has omega 3, at 1.7 grams per serving

Many people avoid fish because they fear it contains contaminants. This is a valid concern but no reason to skip fish all together. Always choose wild fish (not wild caught.) Know that the tinier fish like sardines contain less contaminants. Know that if you have a higher amount of selenium than mercury in your fish, the fish is safe. Try to get at least 2 servings a week.

Here’s a link on foods to avoid during pregnancy, and trying to get pregnant which is the step just before it! http://www.americanpregnancy.org/pregnancyhealth/foodstoavoid.html

23. Raspberry

• High in fiber• High in antioxidants• Supports weight management• High in vitamin C and manganese• Best eaten fully ripe

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• Anti-inflammatory• Raspberry leaves, dried, make a potent tea for tonifying the uterus

24. Pumpkin Seed • They contain fiber, potassium, phosphorus and

B vitamins• They also contain zinc that is essential for

hormone production, and iron which is an important blood builder

• Support estrogen production in the first half of our cycle

• Pictured with sunflower seeds and sesame seed, all three great for women’s health

Tip: Pepitas are the shelled seeds and they are much easier to eat and digest. You can grind them with olive oil, basil and garlic to make pesto. See this pepita recipe slideshow.

25. Walnuts

• Walnuts are about the only snacking food that contain omega 3 essential fatty acid • They have 2.6 gm in one ounce, which is close to the 3 grams per day I usually

recommend • They are high in magnesium, which helps with leg cramps, menstrual cramps, and even

labor contractions• They contain phosphorous and B 6, both of which will help prevent nausea once

pregnant They contain our friend fiber and are high in potassium, which gives you energy and helps with your blood pressure

Tip: Buy in bulk and freeze for best value. Use on salads, oatmeal, in trail mix, or just for snacking.

© Women’s Wellness Collaborative 2016

Thanks so much for learning with us! If you are not already subscribed to Women’s Wellness Collaborative, you can do so here. We offer lots of free resources for women’s health, and can’t wait to share them with you!

Love, Bridgit