August 25, 2005
as seen in "The Dinner Diva" syndicated column
by Leanne Ely

There is some truth to the old saying that you can't get too much of a good thing — especially if you're talking about nutrient-rich food — the kind of food your mother always wanted you to eat.

Women today have more on their plates than ever before. The sheer volume on the never-ending "to do" list puts a lot of stress into day-to-day life. There is always one more thing to do, one more kid to be schlepped to a practice. And for many, this is done while holding down a payroll job. How do women cope?

One answer lies in food choices, so here are: The Next Top Ten Foods for Women to Keep You Healthier, Wealthier and Wise.

10. Greens, greens good for the heart. And other parts, too. I'm talking collards, turnip greens and Swiss chard. These often beleaguered and overlooked veggies offer an amazing amount of magnesium, calcium and potassium. And let's not forget the cancer "phyting" phytochemicals, too!

9. A head of the pack. Cabbage is an astonishing source of beta carotene and folate unlike other types of cabbage. Bok Choy, too, enjoys the same reputation. Who knew that choosing a simple cabbage could make such a difference? Folate is an important nutrient for preventing birth defects.

8. Don't be bulgur. Actually, maybe you want to be! Bulgur wheat is merely the whole form variety of wheat. Wheat eaten in this way will help prevent constipation, colon and breast cancers and reduces the risk of diabetes and heart disease. It can be made into hot cereal or a delicious Tabbouleh.

7. Berry interesting. Fiber filled and packed with vitamin C, berries can also help prevent cataracts and reduce the risk of infection because of their antioxidant rich properties. A half-cup of strawberries has 42 milligrams of vitamin C — more vitamin C than you will see in the same serving of grapefruit.

6. Guac this way. Avocados, affectionately nicknamed alligator pears, have been ditched by dieters for a long time. The high fat content of one avocado may send shivers up a low-fat advocate's spine, but besides being an excellent source of folate and potassium, avocado's strength comes from its fat. The monounsaturated fats, particularly oleic acid, can actually improve the fat levels in the body and help control diabetes.

5. Beet it. Those pickled beets found on salad bars have a definite place on everyone's plate. Beets are best when it comes to protecting against cancer and help to build iron stores. They're big on folate. Folate protects against birth defects. Grate into a salad or a black bean burrito.

  4. Going bananas. One banana can help reduce blood pressure and relieve heartburn. How appealing is that? The fact is, we eat about 27 pounds of bananas a year and that's a good thing. And as far as tryptophan-rich foods go (a protein that converts to serotonin) bananas may help with depression.

3. High tea. Skip the scones and you may be on to something. Both green tea and black tea contain flavonoids that have excellent antioxidant properties. Studies have shown that regular tea consumption decreases the risk of heart disease and stroke.

2. Mushroom cloud. Mushrooms contain two important B vitamins: niacin and riboflavin, nutrients that help your body form the enzymes needed to help the body metabolize more efficiently. Shiitake mushrooms are a little more exotic than plain white button mushrooms, but amazing immune boosting fungi.

1. Hold the onions. Hold them dear to your heart, that is. These potent lovelies have enough power to help raise HDL (good) cholesterol levels while lowering blood pressure. Feeling puny? Onions help relieve congestion and make breathing a little easier. Onion poultices were common treatment for colds in the old days. The very thing that makes your eyes water have anti-inflammatory properties, too, making onions a natural healer.