10 Best Foods to Eat During Menopause

Uncover a list of the best foods to eat during menopause in this article. 

Customize your diet to include menopause-friendly foods that can help ease your transition in the next phase of womanhood!

It’s a good idea to include the foods listed below because they are vital sources of antioxidants and nutrients that can soothe menopausal woes like hot flashes, low estrogen, fluctuating blood sugar levels and elevated stress. 

Below, let’s take a look at some good options when it comes to foods to eat during menopause: 

List of 10 Best Foods to Eat During Menopause 

1.    Broccoli

Broccoli is one of the cruciferous veggies that are good to eat during menopause. 

Research shows that broccoli has a special compound sulforaphane, with anti-cancer properties that reduce the risk of breast cancer.

Low estrogen levels during menopause can lead to a loss in bone density in women. That’s why calcium is very important for menopausal women.

Milk isn’t the only calcium-rich food, you know. 

Broccoli is also a high source of calcium and Vitamin K as well, both of which are needed to support bone health and prevent osteoporosis, a common condition affecting menopausal women.

2.    Leafy Greens 

Leafy greens are second of this list of best foods to eat during menopause. 

They include: spinach, kale, dandelion greens, turnip greens, collard greens and more. 

Filling your plate with leafy greens ensure you get your dose of vital minerals like Vitamin A, B, C, D, E, K and also minerals like iron, calcium, magnesium, zinc and more.

All these nutrients reduce the risk of heart disease, cancer, obesity, high blood pressure, bone problems, cognitive issues, macular degeneration and others. 

3.    Flaxseeds 

Flaxseeds are tiny brown or golden seeds that are rich in phytoestrogens, natural plant estrogens that help you maintain hormonal balance as your body’s levels biologically begin to fluctuate. 

Plant estrogens can mimic the properties of the body’s own estrogen which can help regulate low levels of estrogen. 

Low estrogen can cause issues like hot flashes, vaginal dryness, headaches, mood swings, increased UTIs due to thinning of the urethra, breast tenderness, irregular bleeding, difficulty concentrating, depression and more.

So eating flaxseeds which contain the highest form of phytoestrogen is essential for hormone balance. 

The best way to eat flaxseeds is hiding them into a green smoothie. Here’s a recipe: 

• Flaxseed smoothie: Into a high-speed blender , add 1 cup kale, 1 cup chopped pineapple, 1 chopped red apple, 1 chopped orange and 1 tbsp flaxseeds. Blend till smooth and drink up! 

4.    Walnuts 

Nuts are great foods to eat for menopause. 

Walnuts are easily one of the most nutritious and healthy nuts on the planet.

They are low carb but contain a lot of healthy fat, the kind your body needs to fight inflammation and function properly.

This healthy fat is known as omega 3 fatty acids. It’s good for alleviating dry skin issues and also vaginal dryness due to menopause. 

It also keeps your brain, eyes and heart healthy.

Snack on roasted walnuts and other nuts instead of reaching out for unhealthy options. You can have a handful a day.

5.    Salmon 

Salmon is an ‘oily’ or ‘fatty’ fish which makes it a great food to eat during menopause. 

Oily or fatty fish are called so because they contain healthy fats known as omega 3 fatty acids. 

We already know omega 3 is good for our skin, brain, eyes and heart but it’s also essential for the production and regulation of hormones.

Hormonal imbalance is one of the main issues in menopause as our bodies naturally change so we need to eat hormone-friendly foods such as salmon regularly.

6.    Chickpeas 

Chickpeas is chockfull of protein that your body needs during menopause. 

With menopause comes reduction in muscle mass and bone strength. Keeping your protein intake high by eating legumes like chickpeas helps prevent this.

Don’t forget chickpeas is also rich in B-vitamins like folic acid, magnesium, potassium, and fiber too.  

Have you tried hummus? It’s a Middle Eastern dip made from chickpeas that tastes delicious! 

7.    Egg 

Many women avoid eggs thinking it is bad for your health because of cholesterol and fats. 

But having an egg for breakfast is actually healthy because they contain enough protein you need for the day. 

Don’t separate the yolk because that’s the most nutrient-dense part of an egg – it contains Vitamin D that is needed for strong bones and teeth. 

8.    Avocado 

Avocado is a buttery fruit that is rich in omega 3 fatty acids and Vitamin E. 

Eating it regularly with keep your skin smooth and youthful. 

Not just that – avocados also prevent the risk of cataracts and lower cholesterol levels too. 

Adding avocados to your diet also protects you from getting type 2 diabetes, high blood pressure and metabolic syndrome.

9.    Greek Yogurt 

Yogurt is great to add in your menopause diet! 

It contains a lot of calcium and vitamin D which are good for healthy teeth and bones. 

Yogurt also contains a hefty serving of protein and probiotics. 

Probiotics are good for maintaining gut health which has a direct impact on hormone production. 

Enjoy your Greek yogurt for breakfast with fresh fruit, a dollop of raw honey or topped with nuts and coconut flakes! 

10.  Citrus Fruits 

Eating a healthy amount of fruits is great for any diet.

But citrus fruits are especially good to eat during menopause.

They contain a lot of antioxidants, vitamins and minerals including calcium and iron. 

Having citrus fruit like orange, grapefruit, tangerine and more can help you soothe night sweats and hot flashes, two frustrating menopause symptoms.

Have a glass of fresh orange juice in the morning, snack on tangerines or add them to your smoothies! 

Thanks for reading the article, ‘The Top 10 Best Foods to Eat During Menopause’. What foods have you incorporated to your menopause menu? Share below!