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MENOPAUSE |
Vitamin and Mineral intake during Menopause
Vitamins and minerals are extremely important during the menopausal
years, as they act as building blocks for regeneration and
maintenance of the cells that have become less efficient with age.
However it is important that you reassess your diet, as taking
supplements is no substitute for a healthy eating plan.
Vitamin A:
Essential for vision in poor light
Necessary for the growth and support of the skin
Protects against adverse skin conditions which can precede the onset
of skin cancer
Has proved successful in treating benign breast lumps
Best Sources:
Eggs, cheese, liver, green and yellow fruits and vegetables, salmon
Vitamin B-complex:
The B-complex vitamins contain a number of different vitamins, which
are usually referred to by their chemical names. These are:
Thiamine / Vitamin B1:
Essential to a healthy nervous system
Needed for the metabolism of carbohydrates
Best Sources:
Pork, beans, peas, nuts and whole grains.
Riboflavin / Vitamin B2:
Needed for the proper metabolism of fats, carbohydrates and proteins
Essential to healthy skin and mucous membranes
Best Sources:
Liver, poultry, eggs, milk and cheese.
Biotin:
Needed for the metabolism of fats
Necessary for a healthy skin
Best Sources:
Liver, kidney, egg yolk, nuts and most vegetables
Folic acid:
Needed for red blood cell production
Essential to a number of chemical reactions that occur in the
nucleus of every cell in the body
Aids in relieving the symptoms of osteoporosis
Necessary for the proper functioning of vitamin B12
Best Sources:
Most fresh vegetables, fish and poultry
Nicotinic acid / niacin:
Controls blood cholesterol
Needed for efficient blood circulation
Essential for a healthy nervous system and skin
Protects against gastrointestinal ulcers
Best Sources:
Liver, poultry, whole grains
Pantothenic acid / Vitamin B5:
Essential for the productions of antibodies against infection
Needed for the metabolism of fats and carbohydrates
Promotes healthy skin and hair
Essential to all cells for the production of energy
Best Sources:
Egg yolk, nuts, whole grains
Pyridoxine / Vitamin B6:
Needed for the metabolism of protein
Needed by the nerves and red blood cells for proper functioning
Essential during HRT, as hormone therapy leads to a deficiency of
this vitamin
Best Sources:
Liver, lean meats, milk, eggs and whole grains.
Cyanocobalamin / Vitamin B12:
Needed for the proper functioning of folic acid
Promotes red blood cell production in the bone marrow
Essential to a healthy nervous system
Prevents cell degeneration
Best Sources:
Liver and kidney.
Vitamin C:
Protects against cervical dysplasia
Serves as an anti-stress vitamin
Aids in maintaining collagen
Needed for effective repair of the tissues
Aids in iron absorption
Protects against infection and allergies
Best Sources:
All citrus, tomatoes, raw cabbage, strawberries, potatoes and
salmon.
Bioflavonoids:
Taken together with vitamin E, this is one of the most important
nutrients for menopausal women
Produces a similar chemical activity to that of oestrogen, and can
be used as an effective substitute
Known to control hot flushes
Offers relief from menopause-related symptoms such as, irritability
and mood swings
Unlike oestrogen, bioflavonoids have no adverse side effects
Best Sources:
All citrus fruits, especially in the white and rinds.
Vitamin D:
Important in the prevention of osteoporosis
Needed for the proper absorption of calcium and phosphorus -
responsible for healthy bones and teeth
Best Sources:
Oily fish, dairy products, eggs and margarine.
Vitamin E:
Together with bioflavonoids, vitamin E can be used as a substitute
to oestrogen replacement
Maintains proper thyroid functioning
Thought to reduce breast cysts
Retards the effects of ageing on the skin
Protects against infection
Commonly used to relieve hot flushes
Best Sources:
Vegetable oils, liver, whole grains, nuts and seeds.
Calcium:
Essential for strong bones and teeth
Useful in preventing heart disease, as it helps to control high
blood pressure
Needed for the proper functioning of the nerves
Essential for blood clotting and muscle contraction
Essential for osteoporosis prevention and treatment
Best Sources:
Dairy products, fish - especially those where the bones are eaten
e.g. sardines, green leafy vegetables and nuts.
Magnesium:
Effectively treats tiredness during menopause
Protects against diabetes and coronary artery disease
Needed for the proper functioning of nerves and muscles
Best Sources:
Most foods high in calcium, pulses and shellfish.
Potassium:
Essential to acid-base balance of the body
Used together with magnesium, it has be found to relieve menopausal
fatigue
Best Sources:
Potatoes, meat, whole-wheat products and tea.
Iodine:
Essential for the proper functioning of the thyroid gland
Protetcts against goitre (an abnormal enlargement of the thyroid
gland)
Is thought to prevent breast disease, by maintaining healthy breast
tissue
Needed to regulate the body's energy production
Best Sources:
Iodised table salt, seafood, fruit and vegetables.
Iron:
Needed for the proper functioning of the blood
Prevents anaemia
Combats fatigue
Best Sources:
Red meat, liver, dried apricots and almonds.
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