Vitamin Rich Foods
for Menopause Relief
Here is a list of most important vitamin rich foods that our body needs at menopause. It is a good idea to print it out and put it on your fridge, soon you'll memorize it!
Calcium Rich Foods
 Milk, eggs, Swiss cheese, yogurt, American cheese, ice cream or frozen dessert, cottage cheese, parmesan cheese, powdered nonfat milk, sardines in oil (with bones), canned salmon (with bones), broccoli, soy and tofu, turnip greens, kale, corn bread, calcium-fortified food (bread, cereals, fruit juices).
Magnesium Rich Foods Pumpkin seeds, sesame seeds, flax seeds, sunflower seeds, cashew nuts, spinach, chard, basil, squash, coriander, broccoli, turnips, cucumber, cloves, string beans, celery, collard greens, kale, ginger root, all beans, tomatoes, beets, Brussels sprouts, soybeans, green peas, eggplant, asparagus, mushrooms, cauliflower, cabbage, carrots, watermelon, kiwi, strawberries, raspberries, rye whole grain, oats whole grain, wheat, bulgur, brown rice, baked halibut, salmon, tuna, shrimp, soy and tofu.
Potassium Rich Foods Bananas, avocados, cantaloupes, grapefruit, oranges, honeydew melons, prunes, apricots, strawberries, tomatoes, potatoes, Lima beans, chard, mushrooms, spinach, fennel, kale, mustard greens, Brussels sprouts, broccoli, winter squash, yam, eggplant, parsley, cucumber, bell pepper, turmeric, ginger root, cauliflower, cabbage, flounder, salmon, cod, tuna, halibut, chicken, and other meats.
Phosphorus Rich Foods Milk, yogurt, cheese, eggs, fish, lobster, sardines, beef, pork, chicken, turkey, liver, rice, whole wheat bread, white bread, peanuts, pine nuts, sunflower seeds, beans, lentils, green peas, parsnip, artichoke, broccoli, mushrooms, potatoes, corn, ice cream, sherbet, carbonated drinks.
Vitamin A Rich Foods
Liver, cod liver oil, fish, parsley and other green herbs, green leafy vegetables like spinach, kale, broccoli, carrots, squash, tomatoes, apricots, peaches, milk, dairy products and eggs.
Vitamin C Rich Foods
All types of fruits, especially citrus, oranges, lemons, strawberries, melons, as well as fresh green vegetables, tomatoes, potatoes, and, in much smaller amounts, in meat, fish, and dairy products.
Vitamin D Rich Foods
Fatty fish (salmon, sardines, herring, tuna, mackerel, catfish), shrimp, fish liver oil (like cod liver oil), fortified milk, yogurt, beef liver, eggs, egg substitute, eggnog, tuna salad, Raisin Bran Total cereal, Special K.
Vitamin E Rich Foods Vegetable oils (olive, soy beans, palm, corn, safflower, sunflower, wheat germ etc.), whole grains, wheat germ, green leafy vegetables, almonds (dry roasted), sunflower seed kernels (dry roasted), hazelnuts (dry roasted), peanut butter (smooth style, vitamin and mineral fortified), peanuts (dry roasted), spinach (frozen, chopped, boiled), broccoli (frozen, chopped, boiled), kiwi, mango.
Vitamin K Rich Foods
Leafy green vegetables such as lettuce, spinach, Swiss chard, cabbage, kale, cauliflower, broccoli, Brussels sprouts; cereals; soybeans; some fruits such as avocado and kiwifruit.
Foods Rich in Phytoestrogens (natural estrogen) Soy, millet, barley, flax seed, lentils, kidney beans, lima beans, fennel, chickpeas (garbanzo beans), apples, alfalfa sprouts, celery, parsley, beets, bok choy, broccoli, cauliflower, carrots, cucumbers, mushrooms, Brussels sprouts, seaweeds, squash, pumpkin seeds, sesame seeds, sunflower seeds, cherries, olives, pears, plums, tomatoes, prunes, barley, oats, brown rice, wheat germ, bulgur, brewer’s yeast, black-eye peas, navy beans, red beans, split peas, spices: cloves, ginger, hops, oregano, red raspberry, sage, thyme, turmeric.
Omega-3 Fatty Acids Rich Foods
Walnuts, salmon (baked/broiled), scallops (baked/broiled), soybeans (cooked), halibut (baked/broiled), shrimp (steamed, boiled), snapper (baked), tofu, winter squash, tuna, cod (baked), kidney beans.
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