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Surprising superfoods for womenSometimes it’s OK to swap that salmon for a hearty steak.

You’ve seen the list of nutrition-packed foods experts say women should be eating: nonfat yogurt, salmon, blueberries, oatmeal and almonds. But if you’re tired of breakfast items and salmon, consider some other “superfood” options — a few of which can be enjoyed surprisingly guilt free:

1. Extra-lean red meat. In small portions, lean red meat is a great source of iron, which is the top min-eral deficiency in women. Iron is an oxygen carrier,

By Linda J. SellersSPECIAL PUBLICATIONS

HEALTH by the numbers

Tired of broccoli? Wholesome kale can be a super alternative.

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Melissa Brown, of The Kiva, adds flax to superfood list.

Staff writer Linda Sellers can be con-tacted at dash.registerguard.com.

and without it women suffer fatigue and memory loss. Small portions of grass-fed beef will give your body the best source of absorbable iron.

2. Sweet potatoes. Craving carbo-hydrates? A serving of sweet potatoes provides five times the daily recom-mendation for beta carotene, an immune-system booster that also will protect your skin from sun damage. Sweet potatoes can be sliced, salted and baked like French fries.

3. Black beans. Black beans are cho-lesterol-free, nearly fat-free and rich in fiber and nutrients. A serving supplies more than half the daily requirement for folic acid and large doses of cal-cium, magnesium, iron and zinc. Black beans also are loaded with phytochem-icals that reduce the risk of cancer and heart disease, and they help regulate blood sugar and appetite.

4. Sardines. Like salmon, sardines are high in omega-3 fatty acids for nurturing heart and brain. Sardines also are a great source of vitamin D, a key nutrient that experts now say most people lack. Sardines can be grilled, tossed in a salad or eaten with crackers.

5. Kale/Swiss chard. If you’re tired of spinach and broccoli, these are great options for your brain and eyes. Kale contains phytochemicals that prevent cataracts, and is an excellent source of calcium, vitamin C, folic acid and beta carotene. Swiss chard is considered a vital brain food, rich in vitamin B, vitamin E and lutein, which helps protect against age-related macular degeneration.

Melissa Brown, who manages The Kiva, a Eugene health food store, adds flax seed to the superfoods list. “It’s helped me a lot with mood,” she says. “When I was preg-nant, my doctor rec-ommended I eat it every day. Flax is easy for women on the go.”

Experts also say not to rely on specific foods.

“Eat seasonally,” advises Lane Community College nutrition instructor Tamberly Powell. “Eat local foods that have the best color and the best flavor right now. Even if blueber-ries are a superfood, it may not make sense to eat them in January when they have to be flown in from Chile.”

Jackie Lucas, a Lane County Health dietician, adds, “All foods are super-foods. It’s the balance and variety and proportions that are important.”

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