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Best Foods for Menopause

Best Foods for Menopause

by Traci Vandermark, Contributor to Integrative Medicine on Allthingshealing.com

Editor’s Note from Shawn Tassone: Many patients are opposed to synthetic or bioidentical estrogen because of the risks for breast cancer and DVT. This article gives you examples of foods that will help you healthfully eat your way through menopause.

Natural estrogens (phytoestrogens) are found in plants, and therefore are in many of the foods we eat. According to researchers at Cornell University, there are three main classes of phytoestrogens: isoflavonoids, coumestans and lignans. In the body, phytoestrogens act as our naturally produced estrogen. If you are experiencing estrogen dominance, then you will want to cut back on foods high in phytoestrogens; conversely, if you have low estrogen levels, you will want to increase your intake of phytoestrogens.

Food Sources of Isoflavonoids

Beans and legumes are especially high in isoflavonoids, with soy beans and soy products being the richest source. Other foods high in isoflavonoid phytoestrogens, as listed by the USDA, are kidney, navy, pinto, red, small white and mung beans. Chickpeas, split peas, peanuts and clover sprouts also make the list. Processed foods that are made with soy–such as veggie burgers and infant formula–are also high in isoflavonoids.

Lignans

Lignans tend to be found in foods that are also high in fiber. Researchers at Cornell University report that the highest amount of lignans are found in flax seeds. Other seed sources of lignans are sesame seeds, poppy seeds and sunflower seeds. Products made with wheat and rye flours, whole grain and white rice are also lignan sources. Fruits such as strawberries, peaches, pears, raisins, cherries, grapefruit, mandarin, kiwi, plums, oranges and apricots have lignans, with apricots having the highest amount. Vegetable sources of lignans include broccoli, cauliflower, Brussels sprouts, cabbage, onions, garlic, leeks, French beans, red and green peppers, carrots, spinach, cucumbers, tomatoes and kale, with kale being the richest source of lignans. Other food products include tomato paste, tofu and chocolate.

Coumestan

Like isoflavonoids, coumestan phytoestrogens are found in high concentrations in some beans, such as split peas and lima beans. According to Cornell University, the foods with the highest concentration of coumestans are clover and alfalfa sprouts. A study in a 2002 issue of the “Journal of Nutrition” points out that coumestans form–and are in highest concentration–during the germination phase, which is why sprouts are such a rich source.

Related:
Natural Remedies for Menopausal Symptoms
Menopause: Prepare, Treat, and Embrace

Read more: Alternative Therapies, Diet & Nutrition, Health, Healthy Aging, Menopause, Women's Health, , , , , , , , , , ,

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50 comments

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5:59PM PDT on Aug 10, 2015

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1:51AM PDT on Apr 30, 2015

noted

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4:22AM PST on Feb 19, 2015

This is to inform the general public Male or Female who are healthy and %100 serious in selling their kidney should urgently contact DAVE GRAY HOSPITAL. As we have a lot of patients who are here for kidney transplant, Are you seeking for an opportunity to sell your kidney for money due to financial break down and we shall offer you $120,000 USD for your Kidney. My name is Doctor Dave Gray, i am a Nephrology in India Surgical Hospital. Our hospital is specialized in Kidney Surgery/transplant and other organ treatment, we also deal with buying and transplantation of kidneys with a living and healthy donor. We are located in India. If you are interested in selling your kidney please don’t hesitate to contact us via
Email: davegrayhospital1@gmail.com
Tel no: +91-8792604634
Address: First Flat Pune. P.M. B 207 Maharashtra – India
Please Note: Internet there are a lot of people with different motive, So Please be

sincere and truthful we are not kid, this is about saving lives of others. Fraudulent is not accepted please.

Best Regards.

12:27PM PDT on Oct 24, 2013

Thanks for sharing

6:33PM PDT on Sep 29, 2013

Neat, thanks!

8:27PM PDT on Sep 4, 2013

Thanks for sharing the foods that help through menopause. Avoiding spicy foods helps lowering the intensity of the hot flashes which is common symptom during menopause. Reda on more to know about some other foods to avoid during menopause: http://www.thebeautyinsiders.com/which-foods-to-avoid-during-the-stages-of-menopause.html

11:31PM PDT on Jul 7, 2013

Thanks for sharing. Natural sources are always better than synthetic sources.

3:56AM PDT on Mar 31, 2013

Let's eat smart

5:47AM PDT on Mar 26, 2013

After a good deal of research, I have found that Natural soy, not processed soy, is a winner! While there are no "miracles" (darn!) a diet rich in fruit and veggies, a natural supplement called EsterSoy (fermented soy) and lots of lentiles and beans, the flashes are greatly deminished. It's a process to find what works for each individual, but have hope!

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Lovely! Cutting the table in the middle was a tad silly but the rest were nice

Good to know. I eat many of these foods regularly. Thanks for the information.

Thanks for sharing.

interesting.

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