As the weather cools down and days get shorter, it's the perfect time to enjoy the season's harvest and nourish your body during menopause. Fall brings a bounty of nutrient-rich fruits and vegetables that may help ease common symptoms, balance hormones, and support overall health. Here are 5 fall foods that can be powerful allies during your menopause transition.
Before making any changes to your diet, consult with a healthcare provider.
What foods are good for menopause?
Pumpkins
Pumpkins are packed with nutrients that can benefit those going through menopause. They're rich in beta-carotene, which converts to Vitamin A in your body. Vitamin A helps keep your skin healthy by supporting cell regeneration and reducing dryness.
The antioxidants in pumpkin also support your immune system and may also help reduce inflammation, potentially easing symptoms like hot flashes and joint pain.
Pumpkin seeds, or pepitas, are equally beneficial, especially because of their high magnesium content. Magnesium may help with hot flashes and stress relief during menopause.
Pumpkin seeds are also a good source of plant-based protein, fiber, and healthy fats. These help you feel full, help with digestion, and help you lose weight when your metabolism slows down.
Here are some delicious and effortless ways to add pumpkin and pumpkin seeds into your daily diet:
- Breakfast: Add pumpkin puree to your oatmeal or smoothie. Use almond milk, protein powder, cinnamon, and nutmeg for a delicious fall flavor.
- Lunch: Roast pumpkin cubes with olive oil, salt, and pepper. Add them to salads or grain bowls.
- Snack: Roast pumpkin seeds for a crunchy, magnesium-rich snack or sprinkle them over yogurt and berries.
Apples
Apples are a great fruit for menopause health. They're high in fiber, especially pectin, which is a soluble fiber. This helps control blood sugar levels, which is important for maintaining energy and preventing insulin resistance. Insulin resistance is a common concern for people who are approaching menopause.
Fiber also aids digestion, reduces bloating and promotes regularity. It may also help lower LDL cholesterol levels.
Apples also contain quercetin, an antioxidant that may help lower the risk of heart disease, which is more likely after menopause. The fiber and antioxidants in apples support overall health, including cardiovascular and cognitive health.
Try adding apples to your daily diet:
- Breakfast: Add chopped apples to overnight oats or add slices to Greek yogurt with a sprinkle of cinnamon.
- Lunch: Combine thinly sliced apples with walnuts and goat cheese in a salad or enjoy them with peanut butter as a snack.
- Dessert: Bake apple slices with cinnamon and a touch of honey for a warm, comforting treat.
Sweet potatoes
Sweet potatoes are a nutritious choice for menopause. They're rich in beta-carotene and vitamin A, supporting skin health and immune function. Vitamin A helps new skin cells grow and keeps skin from becoming too dry or thin.
Sweet potatoes also have a lot of vitamins C and E, which help skin health by making more collagen and protecting the skin from damage. This helps to reduce visible signs of aging, like wrinkles and fine lines.
Sweet potatoes are also high in fiber and complex carbohydrates, which help maintain steady blood sugar levels. This is important during perimenopause and menopause. Changes in blood sugar can lead to mood swings, energy crashes, and weight gain. The fiber in sweet potatoes aids digestion, reduces bloating, and promotes satiety, making it easier to manage your weight.
Here are some delicious ways to enjoy sweet potatoes:
- Breakfast: Make sweet potato hash by sautéing cubed sweet potatoes with spinach and eggs.
- Lunch: Use roasted sweet potatoes as a base for grain bowls. Top with lean protein and drizzle with tahini.
- Dinner: Swap regular fries for baked sweet potato fries seasoned with paprika and garlic. Or enjoy mashed sweet potatoes as a side dish.
Brussels sprouts
Brussels sprouts are little green powerhouses that offer several benefits during the menopause transition. These cruciferous vegetables are rich in compounds called glucosinolates that support liver health and detoxification.
Brussels sprouts are also high in fiber, supporting healthy digestion and reducing bloating. They also help control blood sugar levels, which is important for keeping energy steady and preventing insulin resistance.
Brussels sprouts are a good source of vitamin K, a nutrient essential for bone health. Lower estrogen levels can lead to bone loss and an increased risk of osteoporosis. Vitamin K helps maintain bone density and strength.
Additionally, Brussels sprouts contain antioxidants like vitamin C, which support collagen production and promote skin elasticity. This helps counteract the dry, thinning skin that often comes with menopause.
Try incorporating Brussels sprouts into your meals:
- Lunch: Shred raw Brussels sprouts and use them as a base for salads with olive oil, lemon juice, and sliced almonds.
- Dinner: Roast Brussels sprouts with olive oil, balsamic vinegar, and garlic for a simple, flavorful side dish. It can pair well with chicken, fish, or tofu.
- Snack: Make crispy Brussels sprout chips by separating the leaves, tossing with olive oil, and baking until crispy.
Pears
Pears are another great fruit for menopause health. They're rich in soluble fiber, especially pectin. They support healthy digestion and regular bowel movements.
The fiber in pears also helps regulate blood sugar levels, lowering the chance of insulin resistance, which is more common in midlife as estrogen levels decline.
Pears are also a good source of vitamin C and copper. Vitamin C, a powerful antioxidant, supports collagen production, promoting skin elasticity and helping to counteract the dryness and thinning of skin during menopause.
Copper is important for keeping energy levels and helping the body make red blood cells. This helps to fight fatigue.
The antioxidants in pears may also help reduce joint pain and other inflammatory issues common during menopause.
Here are some tasty ways to add pears to your diet:
- Breakfast: Add sliced pears to your morning smoothie or mix them into oatmeal.
- Lunch: Combine sliced pears with arugula, walnuts, and a light vinaigrette for a refreshing salad.
- Dessert: Poach pears with cinnamon and ginger, then top with Greek yogurt for a naturally sweet dessert.
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FAQs
What are the health benefits of pumpkin seeds during menopause?
Pumpkin seeds, also known as pepitas, are rich in magnesium—a mineral that may help reduce hot flashes and stress during menopause. They also contain plant-based protein, fiber, and healthy fats, which support digestion, satiety, and weight management. Pumpkin seed oil — derived from these seeds — may offer similar benefits due to its nutrient profile.
How do fall foods like apples and pears support heart health and blood pressure during menopause?
Apples and pears are high in soluble fiber, particularly pectin, which helps regulate blood sugar and may lower LDL cholesterol — both important for heart health. Apples also contain quercetin, a powerful antioxidant with anti-inflammatory properties that may help reduce blood pressure and protect heart health, which becomes increasingly important after menopause.
Why are fall foods especially beneficial during menopause?
Fall foods like apples, pears, squash, and pumpkin seeds are rich in fiber, antioxidants, and essential nutrients that support hormonal balance, heart health, and digestion. These seasonal ingredients also help reduce inflammation and promote overall well-being, making them a great option for helping to manage menopause symptoms naturally.
References
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Hodges, R.E. & Minich, D.M. (2015). Modulation of metabolic detoxification pathways using foods and food‐derived components: A scientific review with clinical application. Journal of Nutrition and Metabolism, 2015(1), p.760689. doi: 10.1155/2015/760689. Epub 2015 Jun 16.
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