Supplementing certain nutrients can have numerous benefits for women’s health, particularly during menopause when hormonal changes can impact their well-being. One important nutrient to consider is lutein, which can be found in foods like kale, spinach, cabbage, and mustard greens. Lutein has been shown to improve age-related macular degeneration, cognitive function, reduce cancer risk, and support heart health.
In addition to lutein, calcium is also essential for bone health, especially during menopause when estrogen changes can affect skeletal cells. Adults need 800-1,000 mg of calcium per day to maintain healthy bones. Good sources of calcium include milk, dairy products, vegetables like broccoli and kale, and fortified foods like orange juice.
Vitamin D is another important nutrient that women should pay attention to. Vitamin D is essential for immunity, mood regulation, and preventing cardiovascular disease. Women should aim for 600-800 IU of vitamin D daily through sun exposure or supplementation. Omega-3 fatty acids are also important for heart health and can be found in sources like dairy products, avocados, walnuts, chia seeds