Age is just a number, but for many women who are 40+ and approaching/during menopause there’s an opportunity to be in great health with the help of some nutrients.
Which areas of health would you like to focus on?
Here are some simple food ideas to incorporate most days:
Brain fog
B12 (meat, fish, dairy, eggs, fortified foods). Used in creation of red blood cell to help carry oxygen.
Chromium (supplement). Blood sugar regulation
Mental health
Vitamin D3 (sunshine, oily fish, egg yolk). Assists with serotonin production
Omega-3 EPA & DHA (oily fish, algal oil). Transporters of serotonin the feel good neurotransmitter
B vitamins (meat, fish, dairy, eggs, wholegrains, legumes). Creation of neurotransmitters
Magnesium (spinach, legumes, nuts, seeds). Relaxing mineral to help calm over active mind
Heart
Omega-3 (oily fish, algal oil). Reduce cholesterol.
Bones
Calcium (dairy, nuts, seeds). Create a strong bone matrix
Vitamin D3 (sunshine, oily fish, egg yolk). Permits calcium into bones
Weight
Chromium (supplement). Blood sugar regulation.
B vitamins (meat, fish, dairy, eggs, wholegrains, legumes). Convert food to energy.
Hair, skin, & nails
Zinc (seafood, fish, eggs, dairy). Creation of keratin for strong nails, reduce hair loss, collagen production, wound healing.
Vitamin C (red pepper, broccoli, oranges, strawberries, kiwi, tomatoes). Required for collagen creation.
Where you can, include as many plant sources as possible to give you breadth of nutrients. Don’t forget to keep hydrated!
