Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

7 Healthy Foods That Deliver Just What Women Need

It's important for both sexes to eat an array of healthy foods. But if you're a woman, science shows these seven foods could offer that extra edge. By: Maureen Callahan, MS, RD

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Kale

Kale

An underappreciated leafy green, kale is chock-full of a lot of good things for health in general, and some for women in particular. Antioxidants like lutein and zeazanthin protect the eye. Add to that a day's worth of vitamin C and small amounts of calcium. But tag its womanly superstar status to vitamin K, a potent bone builder. Researchers find that women who eat diets rich in vitamin K are at lower risk of hip fracture. Seems the body requires vitamin K to activate bone proteins needed to ward off osteoporosis, the crippling bone disease that strikes women four times more often than men.

The right dose: At 36 calories per cup cooked, the sky's the limit.

View Recipe: Quick Kale with Bacon and Onions

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