Concepto de dieta de alimentación saludable. Surtido de fuentes con alto contenido en vitamina E. Aceite, frutos secos, aguacate, mantequilla, grasas saludables, escaramujo, perejil, semillas, espinacas.

Calcium is a critical nutrient for menopausal women to eat, since there’s an important decline in bone mass through menopause, which may result in brittle bones and harm. Brittle bones tend to crack very easily, so an increased intake of foods rich in calcium and vitamin D are crucial as preventative measures.

Calcium and Vitamin D

Strong food sources of calcium are green leafy vegetables and grass-fed organic dairy. Herbs like watercress, alfalfa, parsley, and dandelion (to name a few) are also known to be high in calcium and vitamin D.

Needless to say, the simplest and most natural way to get vitamin D is by exposure to sun, which helps the body to absorb calcium. The perfect time of day for sunlight exposure is between 12:00pm and 2:00pm. 15 to 20 minutes of sunlight per day is all that’s required to receive a full day’s supply of vitamin D.


Iron is another important nutrient that menopausal women should eat; this mineral plays an integral role in maintaining hemoglobin levels stable in the blood, a procedure that’s crucial to support the respiratory system. Other reasons to take iron include preventing mood swings, fatigue, and irritation, which are symptoms of iron deficiency. Food sources of iron include: organic grass-fed liver, eggs, and green leafy veggies.

Vitamin E and B-Complex

Taking vitamins is a healthy habit which ought to be adopted by menopausal women, especially vitamin E. Hot flashes are a common and well-known complication of menopause, and absence of vitamin E is a significant contributor. When the use of reproductive organs begins to diminish, vitamin E deficiency causes combined signals in body temperature, which affects the hypothalamus (a section of the brain responsible for the production of several hormones).

Vitamin E can be taken as capsules but may also be found in food sources such as broccoli, kale, avocado, parsley, almonds, and spinach. Menopausal women should make a fantastic effort to eat foods and herbs which contain important minerals and vitamins. Cooking with herbs can offer another fantastic advantage for women going through menopause: some herbs contain saponins, which are thought to function as hormone stabilizers. Herbs such as wild yam, licorice, ginseng, fire flower, sassafras, black cohosh, dong quai, and lady’s slipper all contain saponins.

Suplementos naturales

There are lots of popular organic supplements for girls that contain beneficial blends of herbs intended to promote hormonal health and extend aid to other vital body functions which might be affected during menopause. Some such herbs as well as their supposed benefits include:

    • Onagra: A rich source of EFAs beneficial in maintaining hormonal health, in their purest, solvent-free supercritical form
    • Schizandra: Treasured Oriental fruit that assists liver detoxification and is traditionally admired for promoting healthy sexual functioning
    • Cohosh negro: Europe’s hottest phytoestrogenic, balancing tonic
    • Vitex: Scientifically Proven to promote hormonal balance, helping women through all the changes of life
    • Jengibre: Counters a wide range of inflammatory compounds, offers many anti-aging constituents that inactivate disruptive free radicals
    • Rosemary: Nature’s rich source of anti-aging constituents, including phytonutrients that optimize memory

Make sure you talk about any herbal supplements with your health care provider before adding them to your dietary regimen, particularly if you take other medicines.


Probiotics are another important nutritional supplement for menopausal women. Not only are they important for keeping the gut regular however, with the ideal balance of beneficial microflora, the body can more efficiently fight off infections and allergens (including viral, fungal and bacterial infections).

Women in Menopause

Here are some examples of foods (including nutritional supplements ) rich in nutrition valuable to menopausal women:

Example 1

    • Probiotic supplement
    • Two eggs with 4 ounces. Of liver
    • Mixed green leafy vegetable salad with almonds
    • Tea made with 1/2 ounce. Elderflower, 1/2 ounce. Black cohosh, 1/2 ounce. Motherwort, and 1/2 ounce. Partridge berry

Example 2

    • 4 ounces. Of grass-fed meat
    • One wild yam
    • Salad with dandelions, green leafy vegetables, fermented cabbage (contains carbohydrates and live enzymes), and a hard-boiled egg

Closing Recommendations

For long term well-being, through menopause and beyond, it’s beneficial to consume nutrient-dense food each day, get a lot of rest, daily sun exposure, and workout. Avoid caffeine, salt, and sugar, as they deplete the body of important vitamins and minerals and accelerate the aging procedure. Drink lots of clean water, and always project a positive attitude.