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Fresh for Fall

When you eat better, you feel better—nutrition and health go hand in hand. With October being Breast Cancer Awareness Month, we want to highlight some of the top healthiest foods for women and what they do for the female body. Here are six foods that women should be eating, as adapted from Prevention Magazine.


One cup of cooked beans can provide as much as 17g of fiber. They are also loaded with protein and key nutrients, including some in particular that women need more of—such as calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast cancers.


Your heart loves nuts! USDA researchers say that eating 1 ½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s—essential in lowering artery inflammation. Hazelnuts contain arginine, an amino acid that may lower blood pressure. Almonds have many heart-healthy polyphenols, which help lower LDL cholesterol. The key is moderation, since they are high in fat.

Sweet Potatoes

One of the best ways to get vitamin A— an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts. Sweet potatoes are a low calorie side dish to any meal that is easy to make in minutes.


Six fresh figs have 891 mg of potassium, a blood pressure-lowering mineral, which is about double what you would find in one large banana. Figs are also one of the best sources of calcium.

Asian Pears

These pears have 10g of cholesterol-lowering fiber—about 40% of your daily need. Research has shown that people who eat high-fiber diets also weigh less and have lower BMIs and waist circumference.


Most effective at reducing the risk of death from heart disease among post-menopausal women. Other studies have found that apples can lower the risk of cancer and type 2 diabetes.


• Pumpkin

• Butternut Squash

• Acorn Squash

• Brussels Sprouts

• Broccoli

• Cauliflower

• Kale

• Beets

• Swiss Chard

• Celery Root

• Parsnip

• Carrots

• Turnips

• Wild Mushrooms (Chanterelle, Oyster, Porcini)


• Apples

• Grapes

• Cranberries

• Pears

• Pomegranate

• Persimmon

• Quince

Fresh Herbs

• Rosemary

• Thyme

• Parsley

• Sage