During menopause, women may experience hormonal changes that can affect their bone and eye health. To maintain bright and healthy eyes and slow down the process of osteoporosis, women can benefit from supplementing with lutein, vitamin D, calcium, omega-3 fatty acids, folate, and iron.
Lutein is found in foods like kale, spinach, cabbage, and mustard greens and can improve age-related macular degeneration, cognitive function, reduce cancer risk, and support heart health. Calcium is important for bone health during menopause when estrogen changes can affect skeletal cells. Adults need 800-1,000 mg of calcium per day with higher needs for pregnant and lactating women. Foods like milk, dairy products, vegetables like broccoli are good sources of calcium.
Vitamin D is essential for immunity regulation and preventing cardiovascular disease. Women should aim for 600-800 IU of vitamin D daily obtained through sun exposure or supplementation. Omega-3 fatty acids found in sources like dairy products such as salmon or sardines avocados walnuts chia seeds olive oil are important for heart eye brain health. Folate is necessary for red blood cell formation and crucial for pregnant women to support fetal development. Iron is important for energy levels overall health with women needing different levels of iron depending on age pregnancy status.
Supplementing these nutrients can help women stay healthy prevent deficiencies that can lead to various health issues such as weak bones poor eyesight fatigue anemia low immunity mood disorders cardiovascular diseases etc.. It’s important to consult with a healthcare provider to determine the right dosage sources of these nutrients to meet individual needs