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Many women don’t focus enough on getting the right types of food into their diets.

You’ll want to get most of your nutrients from very lean protein sources, leafy green vegetables, and natural starches like potatoes since these foods give you the most bang for your buck, nutritionally.

Here are the top 10 foods and nutrients that women should be consuming on a regular basis.

Wild Fish

Salmon is the best source of the well known and acclaimed Omega 3 Essential Fatty Acids (EFA). Omega 3 fatty acids are great for reducing the HDL or the bad cholesterol levels. Apart from that salmon also has high protein content and a good amount vitamin B complex and minerals like magnesium, zinc, iron and calcium.

Yogurt

Due to pregnancy and other issues, the level of calcium can become low in a woman’s body. Therefore, yogurt can be a great source of calcium since it also has friendly bacteria that can be digested easily.

Leafy Green Vegetables

Vegetables like broccoli, collard and kale are great store houses of a wide variety of nutrients including calcium, potassium and vitamin B complex. Apart from these, they also contain a high amount of antioxidants as well.

Water

Water is in the list of nutrients since it’s vital for the proper processing of fats and other nutrients. Hence, this is one of the most important nutrients that you should be drinking all day long!

Edame

Soy products are rich in phytoestrogen and can be eaten as a side dish or as the main course. They’re also great for improving your HDL (good cholesterol) levels.

Steak

Red Meat is a great source of iron, an essential nutrient for women who want to lose weight, get in shape and tone their muscles.

Flax

Flax is rich in Omega 3 fatty acids, fiber, and an abundance of other nutrients essential for the proper functioning of your body.

Beta

Foods like carrots, pumpkin, and squash are an excellent source of beta carotene. Beta carotene is incredibly important for good health.

Bean

Beans are essential because they are high in soluble fiber, protein, and provide a host of benefits. Studies have shown that eating just one cup of beans a day can lower your cholesterol by 10% in just 6-weeks.

If you’re a woman who wants to get tone, eat these super foods for maximum nutrition, improved performance and a great physique.