What are the best vegetables to eat during menopause

Menopausal women are suitable for regulating their bodies through vegetables such as broccoli, spinach, carrots, tomatoes, and black fungus. These vegetables are rich in phytoestrogens, antioxidants, and dietary fiber, which can help alleviate hot flashes, improve osteoporosis, and maintain cardiovascular health.

1. broccoli

broccoli contains abundant glucosinolates, which can be converted into sulforaphane in the body to help regulate estrogen metabolism. Its high content of vitamin K and calcium has a positive effect on preventing menopausal bone loss, while dietary fiber can promote intestinal health. Suggest steaming or stir frying to preserve nutrients.

2. Spinach

Spinach is rich in folate and magnesium, which can alleviate menopausal mood swings and insomnia symptoms. Lutein and zeaxanthin can protect vision, while iron can help improve anemia tendency. Cooking with foods high in vitamin C can increase iron absorption.

3. Carrots

The beta carotene in carrots can be converted into vitamin A in the body, maintaining skin and mucosal health and reducing symptoms of menopausal dryness. The luteolin contained in it has estrogen like effects and can assist in regulating endocrine function. Suggest cooking with a small amount of oil to improve nutrient utilization.

4. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that can reduce the risk of cardiovascular disease in menopausal women. Glutathione can help detoxify the liver, while vitamin C promotes collagen synthesis. The bioavailability of lycopene was significantly improved after heating treatment.

5. Black fungus

Black fungus contains plant gum and iron elements, which can improve common constipation problems during menopause and prevent iron deficiency anemia. The unique polysaccharide components have immune regulatory functions, and their low calorie properties are also suitable for women in the weight management period to consume. It needs to be fully soaked before being cooked.

Menopausal diet should pay attention to diversified combinations, with a recommended daily vegetable intake of 300-500 grams, and dark vegetables accounting for more than half. At the same time, combine appropriate amounts of soy products, whole grains, and nuts to avoid high sugar and high salt diets. Regularly engage in brisk walking, yoga, and exercise, maintain a good daily routine, and if necessary, undergo hormone replacement therapy under the guidance of a doctor. Regular physical examinations are conducted to monitor changes in bone density and hormone levels, and to establish a scientific and long-term health management mechanism.