Minerals in Foods

Top 10 Minerals To Take During Menopause

  1. Boron

Boron was once used as a food preservative but has since been found to contain many benefits for women’s health. It is especially good at maintaining a healthy level of calcium in bones and supporting supplemental estrogen. Foods containing Boron include apples, pears, grapes, potatoes, broccoli, almonds, peanuts, soybeans, and wine.

  1. Calcium

Calcium is a mineral with a host of benefits beyond its traditional role of supporting healthy bones. It can also ease nerves, irritation, and headaches as well as reduce insomnia. Calcium maintains blood pressure and can help prevent damage to muscles during workouts. Foods high in calcium are milk, cheese, and yogurt.

  1. Chromium

Chromium is an important mineral to consume in order to maintain a healthy lifestyle, however, it is removed in many processed foods. It is great at maintaining blood sugar levels as well as supporting healthy heart health. Chromium is present in mushrooms, beetroots, asparagus, potatoes, prunes, grapes, and liver.

  1. Copper

Copper deficiencies in women are often caused by an overload of Zinc supplements. This mineral is great for maintaining healthy bones and skin as it supports collagen formation. The nervous system is also supported by this mineral. It can be found in soy, chickpeas, lentils, hazelnuts, sesame seeds, and liver.

  1. Iodine

The mineral iodine is specifically known for its ability to maintain a healthy thyroid, which prevents hypothyroidism. It can also allow people to maintain great hair, nails, skin, and teeth. Iodine can be found in food including haddock, salmon, sole, oysters, shrimp, eggs, liver, spinach, asparagus, and yogurt.

  1. Iron

Iron is great at maintaining a high level or energy as well as healthy, youthful skin. Although it can be dangerous to take high levels of iron in the form of supplements, it can safely be consumed through food. Iron can be found in live, beef, pork, tuna, shrimp, and rice.

  1. Magnesium

Magnesium has been found to decrease menopausal women’s experience of hot flashes as well as exhaustion, weakness, and depression by maintaining blood sugar levels. Foods that are high in magnesium include spinach, kale, potatoes, buckwheat, soybeans, figs, plantains, avocados, and shrimp.

  1. Manganese

This mineral is especially beneficial to the production of the sex hormones estrogen and progesterone. It can also maintain a healthy nervous system, brain, adrenal glands, and thyroid. Manganese is present in clams, bass, oysters, whole wheat, brown rice, seaweed, pineapple, blackberries, blueberries, brazil nuts, and chocolate.

  1. Phosphorus

Phosphorus plays a crucial role in moving calcium around the body to the bones. It can also maintain a healthy heart and nervous system. Food sources for this mineral include mackerel, lobster, brown rice, cornmeal, chickpeas, peaches and pumpkin seeds.

  1. Potassium

Potassium is a great natural mood enhancer that supports thyroid function and manages stress related problems. It is also known for promoting heart health and can be found in beef, cod, potatoes, raisins, white beans, pistachios, sunflower seeds, rye, and barley.