更年期的女性需要补充的营养素有哪些？

1、维生素A。维生素A对于妈妈们的皮肤，呼吸黏膜，眼视力有帮助。尤其是有白内障的母亲，更不能缺乏。常吃：西兰花拌猪肝，胡萝卜炒肉片，南瓜玉米山药汤。

2、维生素D。晒太阳由皮肤形成的维生素D量就会降低，而且肝肾转化为维生素D的活性形成的能力下降，容易出现维生素D缺乏而影响钙、磷吸收以及骨骼矿化，出现骨质疏松，这得引起妈妈们的注意。每天晒太阳30分钟左右。

3、维生素E。

维生素E是一个抗氧化，抗衰老的维生素。帮助妈妈们延缓衰老，保持年轻态，需要适当的脂肪，我们一般吃的植物油里含有维生素E。每天吃一些坚果可补充，比如核桃，杏仁，

花生。

4、维生素B1

维生素B1让妈妈有活力。三顿饭有一餐是粗粮，适当吃些豆腐和瘦肉补充维生素B1。

5、维生素B2。

缺乏容易贫血；适量吃些鸡肝、牛奶、鸡蛋。

6、维生素C。

维生素C可促进胶原蛋白的合成，保持毛细血管的弹性，减少脆性，防止血管硬化，还可降低胆固醇，增强免疫力，抗氧化。推荐：每天吃新鲜的蔬菜、水果。带酸味水果有橘子、橙子、柠檬、草莓、菠萝、猕猴桃等。

1, vitamin A. Vitamin A for mothers of the skin, respiratory mucosa, eye vision to help. In particular, there is a mother, but can not be a lack of. Eat broccoli stir fried pork slices: pork, carrot, pumpkin yam and corn soup.

2, vitamin D. Sun by the formation of the skin vitamin D amount will be reduced, and liver and kidney into vitamin D activity of the formation of the ability to decline, prone to vitamin D deficiency and the effects of calcium, phosphorus absorption and bone mineralization, osteoporosis, which should cause the attention of the mothers. 30 minutes a day in the sun.

3, vitamin E.

Vitamin E is an antioxidant, anti-aging vitamin. Help mothers to slow aging, keep the young state, the need for appropriate fat, we generally eat the vegetable oil containing vitamin E. Eat some nuts every day to add, such as walnuts, almonds, peanuts.

4, vitamin B1

Vitamin B1 to keep her alive. Three meals a meal is appropriate to eat whole grains, tofu and meat to supplement vitamin B1.

5, vitamin B2.

The lack of easy anemia; some chicken liver, milk, egg.

6, vitamin C.

Vitamin C can promote the synthesis of collagen, maintain the elasticity of capillaries, reduce the brittleness, prevent vascular sclerosis, but also can lower cholesterol, enhance immunity, anti-oxidation. Recommended: eat fresh vegetables, fruits and vegetables every day. With a sour fruit, orange, orange, lemon, strawberry, pineapple, kiwi, etc..