6 foods needed for menopausal women
During menopause, women's bones become weaker, so it is necessary to supplement calcium daily through food, sunbathing, exercise...
According to Menopause, menopause is the period that brings the most changes in a woman's body. The metabolism slows down along with many health risks due to aging, requiring women to have a nutritious diet with enough nutrients from foods and exercise regularly to ensure health.
Some foods that are essential for women during this period include:
1. Foods rich in calcium
Menopause makes women's bones increasingly weak. Supplementing calcium daily from food, increasing vitamin D synthesis, sunbathing and exercising are ways to increase calcium intake for the body. Low-fat milk, sardines, almonds, orange juice, mineral water are rich sources of calcium, you should use them to ensure providing enough calcium for the body 1,200 mg per day.
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2. Fiber
Adding more fiber from whole grains, fruits, and vegetables can help lower cholesterol, balance blood sugar, and prevent constipation, which are common health problems for women during and after menopause. Fiber-rich foods also help you “eat slowly and chew thoroughly” and feel full more easily. In addition, ensuring you consume 21 grams of fiber per day also helps the digestive system function more smoothly.
3. Water
Researcher Larrian Gillespie once called water “liquid oxygen” in the book “The Menopause Diet”. Just as oxygen nourishes every cell, water is important for menopausal women to “water” the cells, hydrate the skin and remove toxins from the body. Drink at least 1.5 liters of water a day, you will see the effect.
4. Fat
Fat helps balance hormones, insulin, improve appetite and absorb vitamins better. However, you need to distinguish between types of fat, remember that only saturated fat helps reduce cholesterol, it is abundant in olive oil, canola oil or peanut oil. Increase the use of these oils instead of butter or lard when preparing food, it will be more beneficial for the body.
5. Soybeans
Soybeans contain phytoestrogens, which help improve menopausal symptoms such as hot flashes, melasma, etc. Soybeans are also an excellent source of fiber and calcium. Reducing red meat intake and increasing soy in your meals at least twice a week will help balance your health during menopause.
6. Fresh fruits and vegetables
Fruits and vegetables of all colors are a rich source of vitamins, minerals, antioxidants and fiber. Eating low-sugar fruits instead of sweets for dessert, while increasing your intake of green vegetables and reducing your intake of red meat will not only help you lose weight and keep your blood sugar stable, but also nourish your cells and prevent clogged arteries.
According to VnExpress
