For most women, menopause can be an uncomfortable transition, which is why they turn to natural remedies and lifestyle changes that can ease symptoms. The best superfoods for menopause can minimize some of the inevitable feelings and experiences that go hand-in-hand with the phase.
Because food is considered fuel for our bodies, following a balanced and healthy diet can make your menopause journey a little easier. Along with staying adequately hydrated, several nutrient-dense superfoods should be added to your diet when experiencing menopausal symptoms.
Why You Should Eat Superfoods for Menopause
The best superfoods for menopause are foods rich in certain bioactive compounds, antioxidants, nutrients, and vitamins. They tend to be relatively low in calories but high in everything your body needs the most, especially during menopause.
The main symptoms of menopause include hot flashes, weight gain, mood swings, night sweats, vaginal dryness, and difficulty sleeping at night. Thankfully, many recent studies have shown that adding certain foods to your daily diet can ease some of these symptoms.
For example, this study suggests regular healthy foods packed with antioxidants and anti-inflammatory properties can improve cholesterol and blood sugar levels while reducing fat mass. In addition, the study recommends eating foods that are high in magnesium, vitamins C and E, and beta-carotene can improve energy and support metabolism.
In addition, a study from the UK even suggests that a diet rich in legumes and fish can delay the arrival of menopause in women, while a diet high in carbohydrates may accelerate it. In addition, its high vitamin B6 and zinc levels are linked to a postponed onset of menopause.
Top 8 Superfoods for Menopause
Nutrient-dense and antioxidant-rich superfoods for menopause make your life much easier when the time for change comes. Try to incorporate several of these eight superfoods into your meals daily to ease the transition.
Kale, spinach, and broccoli are three dark green vegetables that are incredibly nutrient-dense and rich in vitamins C, A, E, and K, potassium, calcium, and iron. These are low in calories and can be easily added to soups, pasta, and side dishes. However, only some people enjoy eating a big bowl of leafy greens on its own. If this is the case, you can still gain all the menopause-supporting benefits of greens by consuming a greens powder.
Ensō Supergreens is an easy-to-drink greens powder that can be mixed into smoothies, juices, dressings, and more. Plus, it’s made with organic and locally grown ingredients like whole-leaf wheat grass, peppermint leaf, spinach, alfalfa leaf, broccoli, nopal cactus powder, nettle leaf, oat grass juice, monk fruit, dandelion leaf, ginger root, burdock root, horsetail, parsley leaf, kelp, and dulse.
- The powder doesn’t have a grassy aftertaste
- It helps reduce bloating, improve gut health, and ease menopause symptoms
- All of the ingredients in the supergreens powder are organic and locally grown
- Includes more than 15 potent, nutrient-rich ingredients
- It can be easily blended into your beverages without clumping
- A greens powder should not replace vegetables in your diet
- Must be consumed regularly to notice any benefits
The Bottom Line: Adding a scoop of supergreens powder to your morning smoothie or juice will reap all the benefits of leafy greens and cruciferous vegetables.
Blueberries, raspberries, strawberries, and blackberries are all extremely high in antioxidants, which can improve the lifestyle of menopausal women exposed to significant amounts of stress. In addition to antioxidants, berries are chock full of vitamins C and K, folate, manganese, and copper. People can toss them into smoothies with supergreens powder, half a banana, one cup of oat or almond milk, and a spoonful of nut butter.
- Berries are delicious and can be mixed into yogurt, smoothies, or enjoyed on their own
- They contain a large number of nutrients
- They have a low glycemic index, making them a great snacking option for everyone
- Berries can improve gut health, fight inflammation, and even reduce acne
- Fresh berries can be expensive
- They don’t last too long, so you need to eat them within a few days
- People with diabetes should not eat too many berries
Bottom Line: Not only do berries make a delicious snack, but they are also packed with antioxidants and vitamin C, two things vital for women going through menopause.
Menopausal women have a higher risk of developing osteoporosis, a condition where bones become so weak that they can break easily. For this reason, women must meet their recommended calcium needs before and after menopause. Calcium-rich foods, like yogurt, contain essential nutrients for healthy bones.
- Some yogurts also contain probiotics, which are great for gut health
- Yogurt can be eaten for breakfast, lunch, or a grab-and-go snack
- High in protein and calcium
- Not suitable for people who are allergic to dairy or lactose intolerant
- Many types of yogurt contain lots of added sugar
Bottom Line: Yogurt is high in calcium, which is essential for women before and after menopause.
4. Fatty Fish
Mackerel, anchovies, and salmon are all high in omega-3 fats, which help reduce blood pressure and lower sugar levels. In addition, women may notice an improvement in menopause symptoms, like hot flashes, when they increase the amount of fatty fish consumed regularly.
- Rich in omega 3s, which are essential for heart health
- Fatty fish are a source of high-quality protein
- Fatty fish is also high in vitamin D
- Fish has a distinct taste
- Fish can be smelly so it doesn’t make a great lunch to take into shared eating spaces like office lunch rooms
- It can be time-consuming to prepare
Bottom Line: While it may not be everyone’s favorite food, fatty fish is high in omega-3 fats, which may ease hot flashes caused by menopause.
5. Flax and Chia Seeds
Flax and chia seeds are high in omega-3 fats like fatty fish. These tiny seeds pack a lot of nutrition as they are an excellent source of fiber, plant-based protein, several minerals, and healthy fatty acids. Flax and chia seeds can boost immune and brain function while keeping skin hydrated.
- Both seeds are high in fiber and can help keep you regular
- Flax seeds contain omega-3 fats
- They can prevent blood sugar spikes
- Easy to consume as they can be sprinkled on salads, oatmeal, or smoothie bowls
- Chia and flax seeds can be expensive
- Chia seeds could cause bloating
- Flax seeds are not recommended for women who are pregnant
- Flax seeds may act as a laxative
Bottom Line: Since flax and chia seeds contain omega-3 fats, phytoestrogen, and fiber, both of the tiny seeds may help ease hot flashes.
6. Citrus Fruits
Citrus fruits contain vitamins and antioxidants that fend off free radicals, from oranges and tangerines to grapefruits, limes, and lemons. If you’re scratching your head and thinking, “What are free radicals?” They are molecules that can cause adverse chemical reactions in your body. When it comes to your skin, free radicals can reduce the amount of collagen, causing visible signs of aging. Since citrus fruits are high in antioxidants, they can reduce inflammation for everyone, not just women going through menopause.
- High in vitamin C and low in calories
- It may reduce one’s risk of kidney stones
- The antioxidants in citrus fruits fight free radicals
- If consumed too frequently, the acid can erode the enamel on your teeth
- Grapefruit can interact with some medications
Bottom Line: Whether going through menopause or not, including citrus fruits in your diet is a great way to support your immune system and combat inflammation.
High in plant-based protein, almonds can keep you feeling satisfied and full for hours on end. Additionally, almonds are an excellent source of vitamin E, calcium, phosphorus, and many other nutrients. When you’re going through menopause, many women experience vaginal dryness and dry skin due to a lack of estrogen. The vitamin E and healthy fats found in almonds can work against this.
- Almonds are a tasty and convenient snack
- The protein found in almonds can keep you full
- Source of healthy fats
- Almonds are calorie dense and should be consumed in moderation
- People with nut allergies may be allergic to almonds
Bottom Line: Unlike most of the foods in this list, almonds are high in calories, so they should be consumed in moderation. However, they contain plant-based protein, healthy fats, vitamin E, and more.
Regularly eating legumes can help ease some of the symptoms associated with menopause and delay the onset of menopause. Legumes are rich in phytoestrogens, which can support estrogen deficiency. Lentils, chickpeas, and soybeans are all considered legumes that are potent sources of phytoestrogen. Legumes contain protein, fiber, iron, B vitamins, magnesium, copper, manganese, phosphorus, and zinc.
- Legumes can be easily tossed into pasta, salads, and soups
- Low in fat and high in nutrients
- Good source of plant-based protein
- Legumes have been linked to the delayed onset of menopause
- Because legumes are high in dietary fiber, they can cause gastrointestinal discomfort
- It may interfere with the absorption of specific vitamins
- Have to eat a vast amount to gain the benefits
Bottom Line: Despite your age or gender, legumes should be a healthy part of your regular diet as they are high in plant-based protein and essential nutrients.
When going through menopause, unpleasant symptoms can negatively affect many parts of your life. By adding certain superfoods to your diet, you may find some relief, which will let you carry on with your important tasks as usual. Instead of eating a diet heavy in processed foods and carbohydrates, try to build meals that combine whole foods and the superfoods in this list.
If you’re short on time or are wary of superfoods, an easy way to incorporate them into your diet is with a greens powder, such as Ensō Supergreens.
Frequently Asked Questions
Got more questions about superfoods and menopause? We have answers.
What is naturally good for menopause?
Many lifestyle changes can ease the symptoms of menopause including eating foods that are rich in vitamin D and calcium, meeting your fruit and vegetable dietary requirements, maintaining a healthy weight, staying physically active, eating foods that are high in phytoestrogens, staying hydrated, giving up foods that are processed or high in sugar, and following an eating schedule. Additionally, skipping meals can impact your blood sugar, leading to an energy crash.
What fruit is good for menopause?
Citrus fruits like lemons, limes, grapefruits, tangerines, and oranges are good for menopause. Other fruits that can support bodies going through menopause are berries and kumquats. In addition to eating plenty of fruits, vegetables are crucial in supplying your body with the necessary vitamins and nutrients.
What is the best thing to help menopause?
In addition to eating many whole foods and superfoods, you can reduce menopause symptoms if you stay active, get enough sleep each night, practice relaxation techniques, avoid smoking, and practice pelvic floor exercises daily. When going through menopause, it’s also essential to maintain a moderate weight, so be sure to eat healthily and exercise several times a week.
What should I eat for breakfast during menopause?
Whether or not you’re in the midst of menopause, it’s wise to eat a healthy breakfast every morning, as it will prepare you for the day ahead. Dishes like oatmeal, low-fat yogurt with berries and granola, eggs, or smoothies with added greens powder are all excellent breakfast options for menopause. All these meals will stabilize your blood sugars, which means you will have energy throughout the day without any crashes.
What foods are high in estrogen?
Because menopause causes an estrogen deficiency, it’s wise to incorporate foods high in estrogen into your everyday diet. For example, soybeans, edamame, flax seeds, sesame seeds, garlic, peaches, berries, and dried fruits are all high in phytoestrogens. However, remember that dried fruits are very high in calories, so when should eat them in moderation as you want to maintain a healthy weight during menopause.