Menopause is a biological milestone for a women where her menstrual cycle comes to a halt permanently and she is no longer capable of bearing children. Normally women can expect to hit menopause after the age of 45, however studies have shown this age reducing gradually in recent times with some women reaching menopause as early as 35 years! Menopause is not only a huge biological change but also brings a number of physical, hormonal and internal changes in a woman.
Hot flashes, vaginal dryness, calcium deficiency, mood swings, low libido with irregular menstrual cycles are some of the most common symptoms of menopause. Menopause takes a toll on their physical and in some cases emotional well being. Therefore, a balanced diet and keeping up the health can not be over emphasized. In this write up we aim to introduce some indispensable vitamins for post menopausal women.
4 Multivitamin For Postmenopausal Women
Beta Carotene
Beta carotene is the orange pigment contained in fruit and vegetables. On consumption it is converted into vitamin A also known as retinol. Vitamin A is necessary for good eye health and strong immunity and has properties of an anti-oxidant. Anti-oxidants keep our body free of toxins in the blood stream and free radicals that are produced in our body itself.
This action makes it an inportant vitamin to fight heart diseases and cancer. As we all know cancer like cervical cancer is rampant among the post menopausal women and there is also general detrioration of eye sight and immunity of their bodies. Therefore, beta carotene and vitamin A are absolutely necessary for them. Carrots, apricots, broccoli, peas, spinach, pumpkin, squash, plums, onion and sweet potatoes can help in getting daily dosages of this vitamin.
Vitamin C
Post menopausal phase is filled with problems related to gums, teeth and general bone health. Vitamin C also known as ascorbic acid, is responsible for keeping up the bone and gum health in human beings. In fact its deficiency is associated with loose and bleeding gums. Apart from this, it is also key to a youthful skin as it discourages wrinkling and keeps your immunity strong.
Healthy dosage of vitamin C can also keep the cardiovascular diseases which are common in that age group at bay. Oranges, lemons, other citrus fruits, red pepper, broccoli are some food items that are rich sources of vitamin C. It is a water soluble vitamin and therefore needs constant consumption.
Vitamin D
Bones and our skeletal structure is one major part of the body which takes a solid beating in menopausal phase. Menopause has been known to cause severe calcium deficiency and result in weak and porous bones. Most of the women report widely of arthritis, osteoporosis and other bone ailments ones they have reached menopause.
Therefore, proper consumption and absorption of calcium is indispensable for these women. Here comes the role of vitamin D, it is necessary for absorption of calcium in the body. It is a fat soluble vitamin and is mostly derived from exposure to sunlight. Apart from sunlight, food items like salmon, tuna, fortified milk and cereals, egg yolks and cheese contain some vitamin D.
Vitamin E
Vitamin E is considered to be fountain of youth. It maintains the skin, keeps it supple and delays wrinkling. The age of women around menopause coupled with the menopause itself causes low hydration in the body and reduces the skin elasticity.
This causes wrinkles and dullness in the skin. Vitamin E rejuvenates the skin by boosting the production of collagen and new cells that replace the layer of dead skin. So get your doses of vitamin E from food items like walnuts, almonds, pine nuts, peanuts, wheatgerm oil, sunflower oil and avocado because being aged does not mean that you look aged!
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