LADIES SPECIAL

Nutritionist Sneha Jain lists some super foods that promise to help you sail through common womanly woes  From your mother's list of must-dos to the how-tobe-healthy mail of the week, everyone is known to give out nuskaas for combating regular gynecological problems. Be it a certain a asana to fight that monthly monster, or a face pack to banish an ugly pimple. If nothing seems to help, head to your kitchen for a change. All you have to do is stock up and munch!  FLAXSEEDS  Flaxseeds are full of essential Omega 3 fatty acids, which help in balancing hormones in the body. They also protect women from heart problem that are one of the leading causes of premature death among women. The dietary fibres in flax, called lignans have antioxidant properties that detoxify the body and give you a glowing skin. It also boosts your fertility. Omega 3 releases prostaglandins (a hormone like substance) which provide comfort and relief from pain associated with menstruation. The essential fatty acids are very fragile, unstable, and liable to oxidation if exposed to light and air. Within the whole seeds, the oil is protected. So  buy it fresh.  BEANS  Beans are almost cholesterol and fat free, so a must have for women on a diet programme. Beans are an excellent source of vegetable protein and fibre. With more and more women getting affected with colon cancer than breast cancer each year, the fibre and phytoestrogens (a natural plant hormone) present in beans protects against cancer.  CITRUS FRUITS  Bright fruits like orange and papaya are rich in Vitamin C that delays the ageing process. So chuck the botox and reach out for a glass of fresh lime water. Oranges are an excellent source of folate, an element that lowers the risk of birth defects and memory loss. These fruits also contain beta carotene that accumulates in the skin to act as a natural sun block.  GINGER  Ginger's forte is to treat nausea and vomiting during pregnancy. It also helps in hastening the recovery post delivery. Add it to your regular diet to ward off stomach cramps and acidity. You could toss a few slices in your bowl of dal or mix it with fresh fruit juices.  BROCCOLI  Broccoli is a great source of calcium and Vitamin B, both of which play an important role in bone health. These green florets contain sulphurophanes that helps prevent cancer and clears any excess estrogen. Excess estrogen in the body can cause weight gain, hormonal imbalances and an increased risk of breast cysts and breast cancer.  CRANBERRIES  These tiny berries have the power to fight severe urinary tract infections that trouble women more than men. Cranberry juice is loaded with Vitamin C that acidifies urine and reduces the chances of developing irritation. They also help in treating minor flu and stomach aches.  SPINACH  One of the best sources of folate, spinach prevents birth defects, heart disease, dementia, and colon cancer. Lutein (an antioxidant), in spinach prevents our skin from heat-damage, delays wrinkling, roughness and dehydration — the common symptoms of skin-fatigue.  WHEAT GERM  The heart of the wheat kernel is a gold mine of nutrition. A half cup serving of toasted wheat germ supplies more than half of a woman's daily magnesium needs. It plays an important role in reducing stress, building bones, and regulating thyroid function (which affects 20 per cent of postmenopausal women). Magnesium also aids in the production, release, and activity of insulin.  LOW-FAT YOGURT  In women over 45, osteoporosis is a concern since the rate of bone loss speeds up post menopause, as estrogen levels falls. Getting enough calcium is paramount in preventing osteoporosis and yogurt is an exc e l l e n t source of c a l c i u m . Rich in probiotics, yogurt encourages the growth of healthy bacteria in the digestive tract, thereby boosting immunity.  FATTY FISH  Fish such as salmon, tuna and mackerel are a good source of Omega 3 fatty acids. These help reduce the risk for blood clot formation that can occur due to a prolonged use of contraceptive pills. In pregnant and lactating women these fats help in optimal brain and vision development of the baby. Omega 3 also boosts levels of serotonin, the feel-good brain chemical and aids in fighting postpartum depression.  (Nutritionist Sneha Jain is associated with Centre for Obesity & Diabetes Support)      —AS TOLD TO SONAL VED