Food # 1: Low-fat yogurt

 
Goal: 3 to 5 servings a week
 
What it does:
           As a health food, yogurt is almost as old as, well, good health itself. But experts say evidence continues to accumulate that reveals its benefits in many new and exciting ways. And not just yogurt. Somer tells WebMD that any fermented dairy product — including kefir — contains healthy “probiotics” — bacteria with the power to protect you in myriad ways.
 
 Decrease the risk of breast cancer, yogurt can help reduce the risk of stomach ulcers and vaginal infections.
 
 Enjoy a cup of yogurt at breakfast, lunch, or snack It’s loaded with bone-healthy calcium. One cup of yogurt has about 448 mg of calcium, 
 
 
 
Food # 2: Fatty fish  — like salmon, sardines, and mackerel
 
Goal: 2 to 3 servings every week
 
What it does:
The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
 
“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats
 
Some of those threats include heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis.
fish may even offer some protection against Alzheimer’s disease.
 
While many foods — such as walnuts, flaxseed oil, and some mayonnaise brands — claim the benefits of omega-3 fatty acids, Somer cautions that only the DHA or EPA forms of omega-3 can be directly used by the body.
 
“What you get in foods like walnuts and flaxseed oil is an omega-3 acid known as ALA — alpha-linoleic acid,”  it requires a process in the body to convert it to DHA. 
 
 
Food # 3: Beans
 
Goal: 3 to 4 servings every week
 
What it does:
Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones
Beans also contain something called protease inhibitors, which may help protect against breast cancer.

May have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.
 
 
Food # 4:  Tomatoes (or watermelon, red grapefruit, red navel oranges)
 
Goal: 3 to 5 servings each week
 
What it does:
The powerhouse nutrient in all these fruits is lycopene.
 
 lycopene may protect against breast cancer,”And it’s also a powerful antioxidant that can help a woman fight heart disease.” 
 
The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.
 
 
Food # 5: Vitamin D fortified low fat milk or orange juice 
 
Goal: At least 400 IUs of vitamin D daily
 
What it does:
“Essential to helping the bones absorb calcium from the gut,“vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.”
 
 
 
 Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)
 
Goal: 3 to 4 servings every week
 
What It Does:
In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. decrease the risk of several cancers, including those in the breast and gastrointestinal tract.
 
 High in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.