What should be the diet for women 40+, what to eat so that bones remain strong?

with fiber and water

You can get fiber from whole grain bread, cereals, fresh fruits and vegetables. Women at this age need 21 grams of fiber a day. Apart from this, it is also necessary for the body to remain hydrated to remain healthy. You must drink eight glasses of water every day.

Eat these vegetables during menopause

Not only during menopause but also before and after menopause, half your plate should be filled with vegetables. Leafy green vegetables not only keep weight under control but also help in keeping bones healthy. You can eat spinach, turnip and collard greens. It also provides calcium. Apart from this, eat broccoli, cabbage, asparagus and kale.

Soya products are beneficial

Soy products can help in curing some symptoms of menopause. These are effective in relieving the problem of hot flashes and night sweats. ncbiA study has revealed that soy products contain phytoestrogen and it works like chemical estrogen, hence eating it provides relief from the symptoms of menopause.

How to take iron?

webmdAccording to an article published in, you need more iron during menopause. You should eat at least three servings of iron each day. Keep the substances. Iron is found in lean red meat, eggs, fish, green leafy vegetables, nuts and grains. Older women need 8 mg of iron a day.

need to take calcium

clevelandclinicAccording to , there may be complaints of hot flashes and night sweats during menopause. During this period, your bones are constantly changing, hence the risk of osteoporosis is higher at this time. To strengthen bones, you have to eat calcium-rich foods. This includes skim milk, cow’s milk, soy milk, yogurt and low fat cheese.

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