Preventing health diseases may sound like a serious task to overcome. But with just a few easy additions to your daily diet, women can protect yourself against gallbladder illnesses, breast cancer, osteoporosis, and more, while improving overall quality of life.
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.
2. Flaxseed– This nutty-flavored seed is used mainly to add flavor and fiber.
- Scientists see the tiny reddish-brown seed as a potential weapon against breast cancer.
- A San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth.
- Sprinkle a few tablespoons of ground flaxseed on your morning cereal for an easy way to get these beneficial antioxidants.
3. Tofu– Made of soy beans, this food is high in protein and is a good source of calcium and vitamin E.
- Foods high in soy protein can lower cholesterol and may minimize menopausal hot flashes and strengthen bone.
- Tofu provides cardiovascular protection against Omega-3 fats.
- A half-cup of tofu contains about 25 to 35 mg of isoflavones, plant chemicals in soybeans that have a structure similar to estrogen.
- Tofu is easy to digest because the soybean’s fiber is removed.
4. Buffalo Meat– Is lean and has what diet-conscious woman wants.
- 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 lots of iron and less fat than most cuts of beef.
- Buffalo meat can help boost energy and lower weight.
- 3.5 ounces of buffalo or bison less than three grams of fat.
5. Collard Greens– This humble vegetable is a great source for vitamins B6 and C.
- 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.