07 October 2023 , 13:00
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Despite the nutritional needs for men and women being extremely similar, a food expert says the latter tends to be more prone to fluctuating stress and hormone levels.
But these peaks and troughs can be addressed by eating enough high nutritional density 'superfoods'. Delicious treats like dark chocolate and salmon are great for supporting low moods and changes experienced during the menopause. Ashleigh Tosh, nutrition expert from Prepped Pots said: “There are certain nutrients that are more important to one gender than the other for different reasons.
“For example, women of reproductive ages will need more iron due to how much is lost during menstruation. Similarly, women who are going through the menopause may benefit from more calcium and vitamin D to support their bone health during this time.
“We’ve put together a range of superfoods that women may want to consider taking in order to put those all important nutrients back into their bodies during the different points in their life.”
These are:
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Spinach
Dark leafy greens like spinach and kale are rich in folate (vitamin B9) which plays a key role in cell growth. Because of this, folate is particularly important in women who are pregnant and those who are trying to get pregnant.
Salmon
Salmon is one of the best superfoods for women as it’s high in vitamin D and helps support healthy bones. As women age and approach the menopause they become more likely to suffer from bone loss. Foods with high levels of Vitamin D can be hard to find so it’s definitely worth loading up on salmon!
Dark chocolate
Dark chocolate is known to help alleviate period pains thanks to its high magnesium levels, it’s also a great mood booster and can help relieve stress. In order to really benefit from dark chocolate opt for brands that are unsweetened and free from additives.
Edamame
Now this one may be a new one on you, but these beans are full of fibre and are great for helping women experiencing hot flashes during the menopause. They do however need to be taken long term in order to see the benefits.
Ginger
Bloating is a common uncomfortable feeling experienced by women especially as it’s a PMS symptom. Ginger's anti-inflammatory properties means it’s great for beating the bloat, it also promotes digestion and helps with nausea.
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Eating a balanced diet is important for our overall health. (Getty Images/iStockphoto)Vitamins - handy at-a-glance guide and what foods they are in
A (Retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: Mango, carrots, butternut squash, pumpkin, broccoli and beef liver.
B1 (Thiamin): Supports energy metabolism and nerve function. Found in: Watermelon, tomato, spinach, soy milk, lean ham, pork chops and sunflower seed.
B2 (Riboflavin): Supports energy metabolism, normal vision and skin health. Found in: Spinach, broccoli, mushroom, milk, egg, liver, oysters and clams.
B3 (Niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: Spinach, potatoes, tomato, lean ground beef, chicken breast, shrimp, tuna (canned in water) and liver.
B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Milk, meats, poultry, fish, eggs and shellfish.
B6 (Pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: Banana, watermelon, tomato, potatoes, broccoli, spinach, chicken breast and white rice.
C (Ascorbic Acid): Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Mango, orange, lemon, grapefruit, strawberries, kiwi, spinach, broccoli, red peppers, pes and tomato.
D: Promote bone mineralisation. Found in: Milk, egg yolk, liver, fatty fish and sunlight.
E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilisation. Found in: Avocado, cod, shrimp, tofu, wheat and sunflower seed.
K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Spinach, broccoli, Brussels sprouts, leafy green vegetables and liver.
Folate: Supports DNA synthesis and new cell formation. Found in: Tomato, broccoli, spinach, asparagus, okra, green beans and black-eyed peas.
Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Found in: A widespread array of foods..
Pantothenic Acid: Supports energy metabolism. Found in: A widespread array of foods.