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1. Papaya.
This tropical fruit packs about twice the vitamin C of an orange.
Add it to your arsenal against gallbladder disease, which afflicts twice
as many women as men.
After analyzing the blood of over 13,000 people, scientists from the
University of California, San Francisco, found that women who had lower
levels of vitamin C were more likely to have gallbladder illnesses. One
medium papaya (about ten ounces), with its 188 mg. of vitamin C and a mere
119 calories, is a refreshing source of the vitamin. The once exotic fruit
now can be found in most supermarkets.
2. Flaxseed.
Bakers use this nutty-flavored seed mainly to add flavor and fiber.
But scientists see the tiny reddish-brown seed, rich in estrogen like
compounds called lignans, as a potential weapon against breast cancer. An
exciting report at last year's San Antonio Breast Cancer Symposium showed
that adding flaxseed to the diet of women with breast cancer effectively
slowed tumor growth. You can flavor your muffins with flaxseed, but the
easiest way to get the beneficial lignans is to sprinkle a few tablespoons
of ground flaxseed on your morning cereal. Look for the seeds in health
food stores or in supermarkets on the flour aisle. They're easy to grind
in a blender or coffee grinder. But get seeds -- there are no lignans in
the oil.
3. Tofu. Foods
high in soy protein can lower cholesterol and may minimize menopausal hot
flashes and strengthen bone. Isoflavones, plant chemicals in soybeans that
have a structure similar to estrogen, may be the reason. Though animal
studies form the bulk of the evidence, a human study found that 90 mg. of
isoflavones was beneficial to bone (specifically the spine). And two other
studies suggest that 50 to 76 mg. of isoflavones a day may offer some
relief from hot flashes. A half-cup of tofu contains about 25 to 35 mg. of
isoflavones.
4. Buffalo Meat.
Due largely to menstruation, women tend to be anemic more than men.
And low iron levels in blood can cause severe fatigue. To get a good dose
of iron, try bison. Bison, or buffalo, meat is lean and has what
diet-conscious women want -- lots of iron and less fat than most cuts of
beef. "The iron content is about 3 milligrams in a 3 1/2-ounce
uncooked portion," says Marty Marchello, Ph.D., at North Dakota State
University. "That portion contains less than 3 grams of fat."
Buffalo meat can help boost energy and lower weight. And you don't have to
have a home on the range to get some bison anymore. You can pick it up at
many supermarkets across the United States, or through mail order or on
the Internet.
5. Collard Greens.
This humble vegetable may help fight osteoporosis, which afflicts
many women late in life. In addition to getting adequate amounts of
calcium and vitamin D, some studies suggest that vitamin K may have a
bone-protective effect as well. Based on data from one of the largest
studies of women, the Nurses' Health Study, researchers discovered that
women who ate enough vitamin K-rich foods (at least 109 micrograms of the
vitamin daily) were 30 percent less likely to suffer a hip fracture during
ten years of follow-up than women who ate less. Researchers point out that
dark-green leafy vegetables -- Brussels sprouts, spinach, broccoli -- are
all good sources of the vitamin. But collard greens, with about 375
micrograms per half-cup, are among the best.
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Papaya
