Moms rule the world!  Even though I live over 3700km from my mom, I still talk to her almost every single day, and I’m not really sure what I would do without her (and I want her to be around forever!!)

It’s good to remind our moms, or female loved ones, of the foods to keep in their diet that will help protect against common female illness and disease.

Swiss Chard:  Swiss chard is a great source of magnesium, calcium and vitamin K which are three nutrients that are vital to bone health and the prevention of osteoporosis.  Try sautéing some chard in coconut oil and adding garlic and onion for flavour.

Flax seed: Flax seed is not only a great source of fiber, but it contains phytoestrogens that help balance estrogen in the body.  Balanced estrogen levels are critical in the prevention of female cancers like breast cancer.  Freshly ground flax seed is best, and is perfect to add to a morning smoothie.

Bell Peppers: Bell peppers have strong antioxidant properties that help defend against free radical damage.  They are also an excellent source of Vitamin C, which aids in the absorption of iron, a mineral that is commonly deficient in females and can lead to fatigue.   Add a chopped bell pepper to a kale salad.

Salmon: In order for the body to produce collagen, which keeps the skin looking young and firm, it needs protein.  Salmon is an excellent source of protein, and is also high in Omega 3s, which are anti-inflammatory and can help protect against arthritis.  Try this salmon recipe for dinner tonight!

Garlic: Garlic has sulfur containing compounds that can help lower cholesterol and blood pressure and slow the growth of arterial plaque, all factors closely linked to heart disease.  Add a clove of minced garlic to a salad dressing for some extra kick.

Disclaimer for the men: Turns out these foods are still great for you if you’re of the male variety, so don’t feel too guilty eating these foods.

Mandy King is a Holistic Nutritionist and Gluten Free Guru who shares her expertise with She Does The City. For recipes and nutrition tips, visit her website, HEAL.