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Foods for Women
1. Papaya. This tropical fruit packs about twice the vitamin C of an orange. Add it to your
arsenal against gallbladder disease. 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 10 ounces) , with its 188 mg. of vitamin C and a mere 119 calories, is a refreshing source of the vitamin.
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. The easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal.
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. 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 10 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.
Source: Bison World, October 2001
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