Foods high in calcium
People going through menopause have one more thing on their list that they need to add: calcium. It is essential for heart and bone health. During menopause, women should aim to get 1,200 milligrams of calcium, which is a bit more than the 1,000 milligrams of calcium recommended for anyone else who’s not going through menopause.
Women who are currently going through menopause should have constant discussions with their doctor to find out if they should increase their calcium dose or not. One of the best sources of calcium is dairy, whether it’s milk or cheese. You can even get calcium from leafy greens such as curly kale and okra.
Foods high in vitamin K and vitamin D
Vitamin K and D can work very well together when it comes to bone health, which is essential for those who go through menopause. As explained before, bone density usually decreases during this transition.
Vitamin K and D are highly important for calcium absorption, and if that’s something that you want to take into consideration, try to aim for 5 milligrams of vitamin K, which is four to five cups of leafy greens, and 800 to 900 IU of vitamin D, which you can find in a salmon fillet.
As for vitamin D, you can get it from oily fish, such as salmon and sardines, red meat, liver, and egg yolks. Great vitamin K sources include dark leafy greens like kale, spinach, collard greens, and Brussels sprouts.
If you’re interested in reading more about foods you should avoid, here’s what we recommend: Thyroid Health: 4 Best Foods to Eat and Others to Avoid!
