What vegetables and fruits to eat during menopause

Menopausal women can eat moderate amounts of vegetables and fruits such as broccoli, spinach, apples, blueberries, bananas, etc., which can help alleviate discomfort symptoms such as hot flashes and insomnia. Menopausal diet should focus on supplementing calcium, vitamins, and dietary fiber, while avoiding high sugar and high-fat foods.

1. Vegetables

1. broccoli

broccoli is rich in vitamin K and calcium, which can help prevent menopausal osteoporosis. The sulforaphane it contains has antioxidant properties and can regulate estrogen metabolism. It is recommended to steam or blanch the food 3-4 times a week, with 100-150 grams per serving.

2. Spinach

Spinach is rich in folate and iron, which can improve menopausal anemia symptoms. The magnesium element in it helps alleviate anxiety, and dietary fiber can promote intestinal peristalsis. Pay attention to blanching to remove oxalic acid and then stir fry or stir fry cold, avoiding consumption with high calcium foods.

2. Fruits

1. Apples

Apples contain quercetin, which can regulate estrogen levels, while pectin can lower cholesterol. Its slow-release natural sugar helps stabilize emotions and is suitable as an extra meal option for menopausal women. It is recommended to consume with the skin, and one medium-sized apple per day is sufficient.

2. Blueberries

Blueberries are rich in anthocyanins and vitamin C, which can alleviate oxidative stress during menopause. The manganese element is involved in bone metabolism and is beneficial for preventing osteoporosis. Can be paired with sugar free yogurt, 50-80 grams each time, 3-5 times a week.

3. Bananas

Bananas contain tryptophan and vitamin B6, which can promote serotonin synthesis and improve sleep. The characteristic of high potassium and low sodium helps regulate blood pressure and is suitable for people with high blood pressure during menopause. Choose mature bananas with a small amount of spots on the surface belt, no more than 2 per day.

Menopausal diet should pay attention to diversified combinations, with a daily intake of 300-500 grams of vegetables and 200-350 grams of fruits. It is recommended to use low-temperature cooking methods such as steaming and stewing to avoid nutrient loss. Simultaneously maintain regular exercise, such as brisk walking, yoga, and other aerobic exercises, accumulating at least 150 minutes per week. Ensure adequate sleep, control caffeine intake, and if necessary, undergo hormone replacement therapy under the guidance of a doctor.