Below, I will show you some essential nutritional supplements for the time of menopause, as well as some herbal and dietary suggestions that provide vitamins and minerals needed at this point in life. It is possible that many of these foods are in your regular diet, but if this is not the case, you may want to include them. You can also use essential oils for menopause as nutritional supplements.
10 nutritional supplements for menopause
1. Calcium
Calcium is essential for building and maintaining bones, therefore, it is essential to prevent osteoporosis. Calcium is combined with other minerals to form hard crystals that give strength and structure to bones. Foods rich in calcium: yogurt and other dairy products, sardines, salmon, snapper, oysters, almonds, sesame paste, dried figs, soybeans, chickpeas, green leafy vegetables, cabbage, the Lebanese cucumber and Brazil nuts.2. Iron
Iron is a mineral that helps the body make red blood cells. Without enough iron, the body can not produce the number of red blood cells it needs, which causes fatigue, fatigue, and stress. Therefore, maintaining adequate levels of iron is essential for good health and plenty of energy. Iron sources of food are divided into two groups:Animal source: red meat, turkey, turkey, internal organs (such as heart and liver) and fish.
Vegetable source: the richest in iron are legumes, nuts and almonds, sesame paste and green leafy vegetables such as parsley.
3. Vitamin E
Vitamin E has many biological functions, being the most important and known antioxidant function. This is an important vitamin to consider during menopause as it has proven its effectiveness in reducing hot flashes and is also useful for relieving vaginal dryness and maintaining skin elasticity. Foods rich in vitamin E are nuts, seeds, almonds, green leafy vegetables, vegetable oils, and avocado.4. Vitamin C
Taking Vitamin C helps reduce hot flashes in women and build collagen that gives the skin its elasticity, hence it is useful in the prevention and treatment of vaginal dryness. It can also help preserve elasticity in the urinary tract and prevent involuntary leakage, which is common during menopause. Foods rich in vitamin C are red peppers (Capsicum), strawberries, citrus fruits, broccoli, Brussels sprouts, kiwi, strawberries, melon, green salads and tomatoes.5. Dong Quai
This herb has a long history of use in traditional Chinese medicine and is useful for reducing hot flashes and night sweats, as well as for treating fatigue and sleep disorders. It is also a good uterine tonic and hormonal regulator.6. Ginkgo Biloba
As we age we may find that our memory and concentration is not as good as before and may be more related to age than to hormones. The herb ginkgo biloba has been found to have a rejuvenating effect on the brain as it improves learning ability, memory and concentration. Studies are underway to determine if the plant can slow the progression of Alzheimer's disease.7. Black Cohosh
This herb is widely used by women to relieve the symptoms of menopause such as hot flashes and night sweats. In addition, if you are having mood swings and anxiety about menopause, black cohosh may also be helpful.8. Ginseng
Women who take ginseng have hot flashes with less frequency and intensity. It also helps them increase energy as well as relieve depression and mood swings. Ginseng relieves the vaginal dryness that menopause causes.9. Spirulina
It is a blue-green algae rich in proteins, vitamins, minerals, carotenoids, and antioxidants. So they can help protect cells from possible damage. It contains nutrients, including B vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid), thus helping to strengthen the nervous system and prevent degenerative diseases such as osteoporosis and arthritis. Dry spirulina contains about 60% protein.Spirulina is a complete protein that contains all the essential amino acids. Many women during menopause experience fewer menopausal symptoms if they take spirulina. Spirulina provides a feeling of calmness, gives more energy and balance and feels less discomfort as a result of hot flashes.
