7 Superfoods for Menopause 2023: Diet & Foods Recommendation

Menopause is a phase in women’s life. Symptoms that come before, during, and after menopause can be challenging for some women. Thus they seek home remedies for minimizing menopausal symptoms. 

Foods are fuel for our bodies; healthy and balanced nutrition providing nutrients can make a menopause transition a bit easier. In this article, you’ll find healthy foods, so-called superfoods for menopause.

Menopause Diet: 7 Superfoods To Eat

Some nutrient-rich foods are marketed as superfoods^[1] to increase sales. However, there is no acknowledged definition of superfood by the Food and Drug Administration (FDA) or other health authorities. 

Superfood is often used to describe foods rich in certain nutrients or bioactive compounds. Yes, some foods are more nutrient-rich than others, according to the Centers for Disease Control and Prevention (CDC)^[2]. 

Some foods are examined for their nutrient density, and foods containing 10% and more daily value of 17 specific nutrients per 100kcal are called powerhouse fruits and vegetables. 

These fruits and vegetables are rich in potassium, fiber, protein, calcium, iron, zinc, B-complex vitamins, and vitamins A, C, D, E, and K.

However, remember that eating just one or a few specific foods cannot make you healthier. Healthy and balanced nutrition with moderate physical activity is the way to be healthy.

Here you will find healthy and nutrient-dense superfoods for menopause that promote your recommended diet’s nutrient content:

Green Leafy Vegetables

Spinach, beet green, chard, chicory, and leaf lettuce are nutrient-dense green leafy vegetables that are rich^[3] in vitamin A, vitamin C, vitamin E, vitamin K, calcium, potassium, and iron. They contain low calories while providing high fiber. You can add these vegetables to salads, soups, and side dishes.

Cruciferous Vegetables

The top 2^[2] nutrient-rich vegetables on the list of powerhouse fruits and vegetables are watercress and Chinese cabbage. Other nutrient-rich cruciferous vegetables are collard greens, kale, and arugula. They make a great salad or a base for your oatmeal or smoothie.

Soy

Soy contains isoflavones which are compounds that have a similar structure to the estrogen hormone. Soy products are used for menopausal symptoms, bone health, and improving blood pressure, cholesterol, and memory. 

Soy isoflavone supplements may slightly help^[4] with menopausal symptoms. Some people may experience digestive issues such as constipation or diarrhea when consuming soy.

Beans

Beans are a great source of plant-based protein. ½ cup of cooked kidney beans^[5] provides protein equal to an ounce of cooked beef^[6]. They are not high in saturated fats as meat is. Using of canned beans is convenient. Put in your salad as a protein source or cook them with whole grains.

Berries

Berries^[7] are rich in vitamin C, K, potassium, folate, manganese, and copper. 2 of the nutrient-dense berries are strawberry and blackberry. One cup of strawberries^[8] provides 99% of your daily vitamin C needs. You can add berries to your oatmeal or fruit salads.

Citrus

Citrus such as lemon, orange, lime, and grapefruit are rich in antioxidants and vitamins. Antioxidants capture harmful molecules (free radicals)  within your body and reduce inflammation caused by these harmful substances. 

Inflammation causes inflammatory states and chronic diseases, such as diabetes and heart diseases; thus, consuming enough antioxidants is recommended for health.

Milk and yogurt

Menopausal women are at high risk of osteoporosis. Nutrition before and after menopause is critical for bone health. Calcium-rich foods would give nutritional support for bone health. 

Dairy products are high in calcium and phosphorus and contain some vitamin D, nutrients essential for healthy bones. 1 cup of whole milk yogurt^[9] provides you with 16% of your daily calcium needs. 

There are a lot of products^[10] on the market that falsely claim that they reduce menopause symptoms. Although some vegetables, legumes, and herbs contain phytoestrogens, their effects on health are not well studied, so long-term effects are unknown. That’s why you should always consult your doctor before taking any products.

Foods & Drinks To Avoid During Menopause

A healthy diet is one of the keys to managing health during and after menopause. Here are some foods to avoid to stay healthy:

High-calorie but poor-nutrient foods

Staying at a healthy weight is more challenging for menopausal women. Try to avoid sugary,  junk, and high-fat foods, or consume them in moderation because they contain high calories but are low in nutrients.

Unhealthy Fats

Your body needs fats to function properly. However, you should choose healthy fats (unsaturated fats) over saturated fats.

Salty & Spicy Foods

Spicy foods may trigger symptoms like hot flashes. Salt contains sodium, which can cause fluid retention. If you consume excessive amounts of salty meals or high sodium packaged foods, you may exceed the daily sodium limit of 2300 mg^[15], which equals 6 g of salt. 

You should watch your sodium intake as women become more prone to increased blood pressure,  heart disease, and stroke after menopause.

Caffeine & Alcohol

Try to avoid alcohol^[16]. If you drink alcohol, limit it to one drink on the days you consume alcohol.

The Takeaway

Although mentioned superfoods are natural and healthy, promoting certain foods as magical foods is not the right approach to healthy and balanced nutrition. There are a lot of superfoods that help with menopause, naturally, within a healthy and balanced nutrition plan. 

It is best^[17] to not focus on a few specific foods; instead, have a balanced menopause diet containing various healthy foods.

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