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[Jari]

Just thought I would start this thread so we can all think about different foods and what we can get from them....add whatever you like and how it benefits..

Vit C : eg Green leafy veg, Broccoli, Cabbage, Green Peppers, Potatoes, Frozen peas, Oranges, Grapefruit...

Great for building immune system, manufacture of collagen and bone health..

[Jari]

https://now.dailybenefit.com/c/blogs/daily-health/immune-health-for-cold-and-flu-season

Might be able to take a few bits of info from this. Eg upping vit c to keep immune system boosted!

[Jari]

Are you getting enough omega 3 fatty acids? Many symptoms connected to the menopause can actually be related to not having enough essential omega 3 fatty acids. Omega 3 deficiency symptoms can include:

Dry lifeless hair
Soft easily frayed nails
Painful joints
Arthritis
Cracked skin
Depression and mood swings
Dry skin
Difficulty losing weight
Lack of motivation
Fatigue.

Omega 3 rich foods inc: flaxseeds, pumpkin, soya, walnuts and oily fish.

[Jari]

Calcium rich foods:

Green leafy veg
Watercress
Broccoli
Swede
Almonds
Brazil nuts
Gigs
Soya milk
Tahini ( also used in making hummus)
Tofu

[Foxylady]

Hi, interesting subject. Since recently being diagnosed with folic acid deficiency I have been putting together a list of foods to ensure I get enough in my daily diet (although prescribed folic acid at present). Seemingly at 'our age' it is common the nurse told me!!
Broccoli, Brussel sprouts, asparagus, peas, chickpeas, brown rice, spinach, kale, cabbage, beans, mushrooms, avocado, romaine lettuce, bananas, oranges, strawberries, orange juice, poultry, pork, shellfish & eggs.

[Dierdre]

I know this probably isn't in the healthy food category, but ive felt really better, livelier since eating Crunch Nut Cornflakes for breakfast. They have put loads of vits in them including vit d and the B vits.

[Jari]

Hi, interesting subject. Since recently being diagnosed with folic acid deficiency I have been putting together a list of foods to ensure I get enough in my daily diet (although prescribed folic acid at present). Seemingly at 'our age' it is common the nurse told me!!
Broccoli, Brussel sprouts, asparagus, peas, chickpeas, brown rice, spinach, kale, cabbage, beans, mushrooms, avocado, romaine lettuce, bananas, oranges, strawberries, orange juice, poultry, pork, shellfish & eggs.

That's a great diet list Foxy! Good that was spotted!

[Jari]

Sounds good Dierdre.

Also as we might not be getting out so much at the moment, it is worth having a VitD3 supplement i think. Can get vit D from margarine, fortified cereals and fortified soya milk... etc plus obviously sunlight. 🌞

[Kmorris]

Deirdre, I've been having crunchy nuts for supper...and was reading the back of the packet and noticed how many vitamins were added.Also, a mug of horlicks is a really comforting drink last thing before bed and that's full of vitamins too.

[Jari]

For recommended daily intake of foods containing vit c....

Table 2: Selected Food Sources of Vitamin C [12]
Food   Milligrams (mg) per serving   Percent (%) DV*
Red pepper, sweet, raw, ? cup   95   106
Orange juice, ? cup   93   103
Orange, 1 medium   70   78
Grapefruit juice, ? cup   70   78
Kiwifruit, 1 medium   64   71
Green pepper, sweet, raw, ? cup   60   67
Broccoli, cooked, ? cup   51   57
Strawberries, fresh, sliced, ? cup   49   54
Brussels sprouts, cooked, ? cup   48   53
Grapefruit, ? medium   39   43
Broccoli, raw, ? cup   39   43
Tomato juice, ? cup   33   37
Cantaloupe, ? cup   29   32
Cabbage, cooked, ? cup   28   31
Cauliflower, raw, ? cup   26   29
Potato, baked, 1 medium   17   19
Tomato, raw, 1 medium   17   19
Spinach, cooked, ? cup   9   10
Green peas, frozen, cooked, ? cup   8