There are some foods should form part of the diet normal women after 45 years and, above all, as the first symptoms appear menopause. This is the case of:
- Food rich in phytoestrogens.
Because soybeans and soybean products (miso, tofu, etc.). The Soy also is rich in calcium and high protein.
- Vegetables and fresh fruits.
Essential for good health for contain vitamins, minerals and fiber. They are especially recommended citrus, strawberries, melon and tomato for their contribution of vitamin C. Green vegetables such as broccoli, peas and crucifers are recommended for their contribution calcium. And yellow fruits and vegetables (especially squash, carrots and peaches) are rich in vitamin A which help keep good mucosal and prevent cancer.
- Food rich in omega 3 fatty acids.
Especially the blue fish and oils made with them as well as evening primrose, rapeseed, soybean and wheat germ, some vegetables (spinach, cabbage, lettuce and broccoli) and nuts (especially nuts).
- Food rich in calcium: sesame seeds nuts, turnips, broccoli, milk and milk. That yes, takes the milk semi-skimmed or skimmed. Just a glass of milk skim, two low-fat yogurt or 35-40 grams of cheese a day.
- Protein foods.
The fish-especially the blue-, meat lean meat and chicken are foods of choice as a source of necessary proteins. The Meat should be lean and should be removed skin the chicken. Of course, most cured meats and smoked foods should be avoided not only for its fat content but because the process of preparation increases its overall risks.
- Cereals.
Besides a major source of nutrients are rich in fiber and should therefore be a fundamental part of any diet and more during menopause.
Tags: woman foods diet