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Vitamin Rich Foods
for Menopause Relief

Here is a list of most important vitamin rich foods that our body needs at menopause. Try to incorporate lots of vitamin rich foods in your daily diet to reduce the menopause symptoms. It is a good idea to print this list out and put it on your fridge, soon you'll memorize it!

Calcium Rich Foods

Milk, eggs, Swiss cheese, American cheese, yogurt, ice cream, 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, 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), tuna salad, beef liver, fortified milk, yogurt, eggs, egg substitute, eggnog, Raisin Bran Total cereal, Special K cereal.

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.

Vitamin Rich Foods for Menopause Relief

Calcium Rich Foods

Magnesium Rich Foods

Potassium Rich Foods

Phosphorus Rich Foods

Vitamin A Rich Foods

Vitamin C Rich Foods

Vitamin D Rich Foods

Vitamin E Rich Foods

Vitamin K Rich Foods

Foods Rich in Phytoestrogens (natural estrogen)

Omega-3 Fatty Acids Rich Foods

Vitamin Rich Foods
for Menopause Relief