Is chestnut beneficial for menopause

Chestnuts have certain benefits for menopausal women. Moderate consumption can help alleviate hot flashes, improve sleep quality, and supplement various nutrients. The nutritional value of chestnuts is mainly reflected in their rich content of dietary fiber, B vitamins, minerals, and plant-based estrogen analogues. They mainly have functions such as regulating gastrointestinal function, stabilizing emotions, and assisting bone health.

1. Dietary fiber regulates gastrointestinal health

Chestnuts are rich in dietary fiber, providing about 5 grams of fiber per 100 grams. Menopausal women are prone to slow gastrointestinal motility due to decreased estrogen levels. Moderate intake of chestnuts can help promote intestinal motility and prevent constipation. Dietary fiber can also delay sugar absorption and have a certain regulatory effect on common blood sugar fluctuations during menopause. Suggest partially replacing chestnuts as a staple food to avoid excessive bloating.

2. B vitamins stabilize nerves

Chestnuts have prominent contents of vitamin B1 and B6, which are involved in neurotransmitter synthesis. Menopausal women are prone to symptoms such as anxiety and insomnia due to hormonal changes. B vitamins can help maintain normal nervous system function and alleviate emotional fluctuations. The combination of chestnuts and whole grains can improve vitamin utilization efficiency, but attention should be paid to controlling the total amount to prevent excessive calorie intake.

3. Mineral enhanced bones

Chestnuts contain minerals such as manganese, copper, and magnesium, with manganese being particularly abundant. These minerals are important components of the bone matrix and can assist in preventing menopausal osteoporosis. The plant-based estrogen analogues in chestnuts may have a slight promoting effect on calcium absorption, but the effect is limited and still needs to be supplemented with calcium rich foods such as dairy products.

4. Plant active ingredients assist in regulating

Chestnut peel contains polyphenolic substances that have certain antioxidant effects. These ingredients may alleviate vasomotor symptoms such as hot flashes and night sweats by indirectly regulating the endocrine system. However, relevant research is not yet sufficient, and it is not recommended to rely on chestnuts to treat severe menopausal syndrome. If obvious symptoms appear, it is still necessary to seek medical evaluation of the necessity of hormone replacement therapy.

5. Low glycemic index for weight control

Chestnuts have a lower glycemic index than regular refined staple foods, and moderate consumption can help menopausal women control their weight. Its carbohydrate release rate is slow, which can avoid hunger caused by sudden increases and decreases in blood sugar. It is suggested to choose low oil cooking methods such as cooking, and the daily intake should be controlled at 50-80g. diabetes patients should follow the doctor's advice to adjust.

Menopausal women can try to cook Congee with chestnuts, yams, millet and other ingredients, or as healthy snacks between meals. It should be noted that chestnut starch content is relatively high, and long-term excess may increase metabolic burden. It is recommended to maintain a diverse diet and combine it with comprehensive conditioning methods such as moderate exercise and regular sleep. If severe menopausal symptoms occur, it is necessary to seek medical attention promptly at a gynecology or endocrinology department and receive standardized intervention under the guidance of a doctor.