Nature expects a lot of women. We endure fluctuating hormones, produce babies, make money, bake brownies, and shuttle children (and ourselves) to endless activities. With all these superhuman demands, we can certainly use a few nutrition heroes on our side. Here are six of the best, with great-tasting recipes to match. To reap their benefits, include two to three servings of each of these foods in your weekly meal plan.

1. Blueberries

These sweet treats, whether fresh or frozen, burst with antioxidants that are especially important for focus and brain function; research indicates that the polyphenols in blueberries guard against Alzheimer’s, which strikes one in every six women. Blueberries’ anti-inflammatory properties also protect against cancer and heart disease. View recipe.

 

Wild Blueberry and Pear Crisp

Serves 6–8 / A delicious dessert (or breakfast) filled with antioxidants from wild blueberries and seasonal fruit. Prep tips: Increase the flaxseed in the topping if you wish, or add more walnuts for extra omega-3s. View recipe.

Also try:
Buckwheat-Flaxseed Blueberry Pancakes

Turkey Salad with Dried Blueberries

Blueberry-Walnut Wheat Germ Muffins

Blueberry-Apple Bread Pudding

Blueberry-Flax Turkey Burgers

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