Vitamin A
This vitamin is necessary for the health and growth of the skin, eyes and mucous membranes. Vitamin A deficiency can lead to night blindness, increased susceptibility to infections and rough skin. Low levels of vitamin A contributes to heavy menstrual bleeding (and possibly cervical cancer) and aged-related skin conditions like leukoplakia.
Food Sources of Vitamin A
Include: Carrots, spinach, turnips, apricots, liver, cantaloupe melon, sweet potato.
Vitamin B Complex
Several B vitamins are beneficial during menopause. Extra vitamin B6 is typically necessary for patients on Hormone Replacement Therapy (HRT). Folic acid may help to prevent precancerous changes in the cervix. Main thing is, all B vitamins work in harmony. They help us to handle sugar, maintain health of the liver, and stabilize brain function. Low levels of vitamin B complex can lead to emotional stress, fatigue and depression.
Food Sources of Vitamin B
Folic acid is found in green leafy vegetables, nuts, peas, beans, liver and kidney. Vitamin B3 is found in meat and poultry, fish, beans, wholewheat bread. Vitamin B6 is found in meat and poultry, fish, bananas, wholegrain cereals and dairy products. Vitamin B12 is found in fish, poultry, eggs and milk, B12-fortified foods.
Vitamin C
This is the healing vitamin. Very helpful during menopause. It helps to mend wounds and burns, and maintains collagen (it might be called the anti-wrinkle vitamin). Since the need for collagen regeneration increases with age, so does the need for vitamin C. It also helps the adrenal glands and the body’s immune system – another system that needs more help as we enter mid-life and menopause.
Food Sources of Vitamin C
Include: Fortified breakfast cereals, citrus fruits, broccoli, Brussels sprouts, kale, peppers.
Vitamin D
Along with calcium and estrogen, vitamin D is essential for the ongoing strength and maintenance of bone mass, and to minimize the risk of osteoporosis as we get older. Although vitamin D deficiency is rare, all menopausal women should include adequate amounts of vitamin D in their diets to maintain strong bones.
Food Sources of Vitamin D
Include: Canned tuna or salmon, eggs or milk products.
Vitamin E
Sometimes called the “menopausal vitamin” because it may have chemical activities similar to estrogen, vitamin E has been used with some success in America as an estrogen substitute. Vitamin E may relieve hot flashes as well as psychological symptoms of menopause. It is also a powerful antioxidant that helps keep cells disease-free.
Food Sources of Vitamin E
Include: Wheatgerm oil, eggs, green leafy vegetables, cereals, dried beans.
Bioflavonoids
A type of phytochemical found in the pith and pulp of citrus fruits, which helps to combat hot flashes, excessive menstrual bleeding, menopausal vaginal problems, anxiety and emotional problems.
