Women can maintain healthy eyes and bones during menopause by supplementing with lutein, vitamin D, calcium, omega-3 fatty acids, folate, and iron. These nutrients help prevent age-related macular degeneration, osteoporosis, and other health issues. Lutein is found in leafy green vegetables like kale, spinach, cabbage, and mustard greens. Calcium is important for bone health and adults need 800-1,000 mg daily. Foods like milk, dairy products, vegetables, and broccoli are good sources of calcium.
Vitamin D is essential for immunity and preventing cardiovascular disease. Women should aim for 600-800 IU of vitamin D daily through sun exposure or supplementation. Omega-3 fatty acids found in sources like dairy products, avocados, walnuts, chia seeds
