The nutritional needs of women change with age – especially when entering their menopause and beyond. Require less calories, so most of the foods that consume should be rich in nutrients and low in calories. Women who are at this stage, should follow a diet-friendly as before this phase, which includes fruits, vegetables, whole grain cereals, low fat dairy, lean meat, nuts, poultry & fish and should limit the sugar, saturated and trans fatty and high caloric intake. There are various best multi vitamins for women are available in the market.
Improving nutrition at this stage can help alleviate the symptoms of menopause. Some foods and diet supplement seem to have a special significance as it seems to help maintain good health of post-menopausal women.
Vitamin E: The results of scientific research on the efficacy of womens multivitamin in reducing hot flashes, are ambiguous. Vitamin E, however, is very important to health. The persons can get vitamin E through a balanced diet by eating nuts, olive, asparagus and seeds.
Omega-3 fatty acids: The main sources of omega-3 are fish . While nuts, oil, canola, soybean, flaxseed, and eggs enriched with omega-3 fatty acids are also good sources of omega-3 fatty acids. Omega-3 fatty acids are very important for heart health and their daily consumption may help reduce the risk of cognitive decline that occurs with advancing age.
Fiber: The fiber-rich diet is important to the proper functioning of the gastrointestinal tract also protects heart health, and can reduce hot flashes of menopause. Be sure to use 100% whole grain bread and cereals and eat at least 5 servings of fruits and vegetables a day. Also, fruits and vegetables are excellent sources of vitamins, minerals and flavonoids.
Calcium magnesium and zinc : Calcium magnesium and zinc is essential for bone health. Make sure you consume 3 servings of low-fat milk on a daily basis. Put your salad in about 1/8 cup of grated cheese or enjoy with fresh fruits and nut. Dark green leafy vegetables are also good sources of calcium.
Nutritional Supplements: The consumption of a proper and balanced diet is the best way to get the vitamins and minerals that the persons needs, however the intake of nutritional supplements if the diet is not right can also be beneficial. When buying supplements, you should follow the instructions given on the products, unless you have been instructed by your doctor or dietitian.
• Calcium is very important for strong bones.
• Vitamin D is vital as it helps in the absorption of calcium.
• The vitamin E supplement, may help in the treatment of hot flashes, but do not take more than 400IU/imera.