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Specifically, during this stage, there is a natural decline in estrogen levels, resulting in symptoms such as mood swings, fatigue, hot flashes, and disturbed sleep. Maintaining calm and strength through this change requires a thoughtful approach to nutrition. There are certain nutrients that are important in regulating mood, maintaining bone health, supporting hormone balance, and promoting overall well-being to help women navigate this phase of their life more smoothly and with empowerment. A well-rounded diet, with an emphasis on certain integral nutrients, makes all the difference during menopause. Essential vitamins, minerals, and fatty acids support the body's changing needs, helping to manage stress, improve sleep, and increase vitality. Nutrients such as calcium, vitamin D, and omega-3 fatty acids build stronger bones, relax nervous tension and balance the mood. In conversation with The Daily Jagran, Dr. Pooja Chaudhary, Consultant - Obstetrics, Gynaecology & Laparoscopic Surgery, Motherhood Hospitals, Greater Noida, shares key nutrients that every woman needs during menopause. Nutrients Women Need During Menopause Calcium: It is a known fact that adequate calcium intake helps with strong bones and teeth. Include dairy products, ragi, tofu, almonds, and leafy greens like spinach and kale in your diet. Vitamin D: Allows the body to absorb calcium and supports immune health. Sunlight is a natural source, but supplements or foods like eggs and salmon can be recommended to women. Nutrients Women Need During Menopause (Image Credits: Canva) Omega-3 fatty acids: They are often ignored by women. But, did you know? These fats reduce inflammation, support heart health, and may help ease mood swings and hot flashes. Get omega-3 fatty acids from flaxseeds, walnuts, chia seeds, and fatty fish like salmon or sardines. Try to seek the expert's help in case you are stuck. Protein: Protein is important for maintaining muscle mass, which tends to decline after menopause. Add protein-rich foods such as dairy, lentils, soy, and chickpeas to keep the bones healthy and improve metabolism. So, women don't wait anymore; it is time you improve your overall well-being by including these key nutrients during menopause. Your health should be your topmost priority. Stay informed when it comes to your health.