6 Super Foods Every Girl Needs


Parents, professors, and our #PrettyGirlsSavor feed on Instagram make sure that there certainly isn't a shortage of advice on nutrition and healthy eating. But with all of the media hype surrounding specialty diets and low-fat products on the market, staying healthy seems almost impossible - so we continue to make unhealthy food choices. Well PGS is here to the rescue. After a visit to WebMD.com, we discovered the six super foods that every young woman needs! Eat the recommended servings of these foods daily, and you will be on your way to a healthy body and mind.


3 to 5 servings a week of this healthy probiotic, which is a bacteria with the power to protect you in many ways, can decrease your risks of breast cancer and can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders (both conditions impact women more than men). Enjoy a 6-ounce cup of yogurt at breakfast, lunch, or as a snack. Choose low-fat yogurt with live cultures and mix fresh fruit in it for added flavor. Skip the sugary brands that have fruit on the bottom.


Popeye had a point: It’s tough to compete with the nutritional muscle of broccoli and spinach. Kale and collard greens are also members of the esteemed dark green vegetable group. These super veggies are high in nutrients that help fight disease, including vitamins C, E, and A, and calcium. They’re also loaded with magnesium and potassium.


3 to 4 servings every week of this good source of protein, fiber, and folic acid may have protective effects against heart disease and breast cancer. Well-known legumes (including peas, kidney beans, lentils, and peanuts) can help lower cholesterol and aid with PMS. We all could use a little help in that category :-/ The level of their nutrient isoflavone is highest in soybeans, but other sources include red clover, kudo, mung beans, alfalfa sprouts, black cohosh, and chickpeas. Beans taste great in soups or cooked in high protein dishes like chili. You can also toss cooked beans on salads to get your daily serving.


How can something be good for you if it's fatty? Well, 2 to 3 servings every week of fish (like salmon, sardines, and mackerel) will provide the necessary amount of omega-3 fatty acids (which are good fats) that play a vital role in reducing heart disease, hypertension, and depression. The good news: your hair, skin, and nails could benefit too.


3 to 5 servings each week can help you stay looking younger longer and protect against breast cancer. The nutrient lycopene found in tomatoes, watermelon, red grapefruit, and red navel oranges protects against UV damage from the sun. Tomatoes are not just for salads, add them to your sandwiches, and omelets to make sure you get your daily serving.


3 to 4 servings a day of these delicious fruits provides your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair and decrease the risk of several cancers, including those in the breast and gastrointestinal tract. They are high in vitamin C and folic acid, and they offer powerful anti-oxidant protection, which not only protects the heart but may also protect against skin aging and reduce urinary tract infections in women. The nutrient lutein, which is found in all berries, can also help protect your vision. Throw these healthy fruits into cereals, smoothies, yogurts, or eat them alone for a tasty and healthy snack. 

Which option is your favorite superfood? Let us know in the comments below!

FOUNDER | Aeshia is living her dream. The social entrepreneur unites and empowers girls to be health leaders in their communities. The child obesity epidemic along with the void of entertaining yet positive fitness content and events for young women (ages 13-22) led to the conception and rapid growth of her passionate venture. Before creating Pretty Girls Sweat, Aeshia worked in the TV industry for over 9 years - working her way up from an intern at ABC to a producer on Sundance Channel's celebrated, primetime series ICONOCLASTS. The former high school athlete (track, volleyball, and basketball) and proud member of Alpha Kappa Alpha Sorority, Inc. was also a model for Wilhelmina in New York City. In her free time, the wife and mother of three girls enjoys reading inspirational books, listening to music, eating great food with friends, and enjoying the outdoors.