Vitamin B reduces anxiety and irritability.
Food sources: leafy greens, salmon, egg, legumes, liver and sunflower seeds
Vitamin C helps to maintain the skin’s elasticity
Food sources: cantaloupe, kale, kiwi, oranges, broccoli.
Vitamin D controls calcium absorption
Food sources: oily fish – such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks.
Natural sources: sunlight
Vitamin E helps to reduce hot flashes
Food sources: Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils) Nuts (such as almonds, peanuts, and hazelnuts/filberts) Seeds (such as sunflower seeds)
And some important minerals are:
Calcium- maintains bone density
Iron- increases energy
Magnesium- works with calcium to keep bones strong
Phosphorus- slows down loss of bone mass
Selenium- reduces hot flushes
Zinc- helps to regulate hormone levels.
Other nutrients to consider:
Omega-3 oils help to maintain hormonal balance
Omega-6 oils relieve symptoms
Bioflavonoids help relieve hot flushes
Foods to choose:
Soya, fresh fruit and vegetables, sardines, mackerel, low fat dairy products, oats, whole grains, nuts and seeds.
Foods to avoid:
Tea, coffee and salt increase excretion of calcium.
Alcohol and spices as they possible cause of hot flushes.
Low fat and sugar food.