Is it better for menopausal women to eat meat or vegetables

The dietary choices of menopausal women should be adjusted according to their individual health status, and a combination of meat and vegetables is more conducive to balanced nutrition. Animal based foods provide high-quality protein and iron, while plant-based foods are rich in dietary fiber and phytoestrogens. A reasonable combination of the two can alleviate menopausal symptoms. Animal based foods such as lean meat, fish, and poultry eggs contain complete protein and heme iron, which can prevent common anemia and muscle loss during menopause. The omega-3 fatty acids in deep-sea fish can help improve cardiovascular function and reduce the risk of cardiovascular diseases in menopausal women. Moderate intake of dairy products can supplement calcium and slow down the progression of osteoporosis. However, it is important to control the intake of red meat, as excessive consumption may increase the risk of obesity and metabolic diseases. Soybeans and their products in plant-based foods contain soy isoflavones, which have estrogen like effects and can alleviate discomfort such as hot flashes and night sweats. Whole grains, vegetables, and fruits provide rich B vitamins and antioxidants, helping to regulate neurological function and delay aging. Nut seed foods contain unsaturated fatty acids and vitamin E, which are beneficial for maintaining skin elasticity and cognitive function. However, long-term vegetarianism may lead to vitamin B12 deficiency, which needs to be compensated for through fortified foods or supplements. Menopausal women should ensure a daily intake of 300-500 grams of vegetables, 200-350 grams of fruits, and 100-150 grams of lean meat or fish. It is recommended to use low-temperature cooking methods such as steaming and stewing to reduce oil intake. 2-3 times a week, soy products can be arranged to replace some meat, and foods rich in lignin such as flaxseed and sesame can be consumed appropriately. Regularly conduct bone density testing and blood lipid examination, dynamically adjust dietary structure based on the examination results, and supplement nutrient preparations under the guidance of a doctor if necessary.