Why is a Menopause Diet of superfoods so super?
Because they are natural foods rich in good things like anti-oxidants and essential nutrients, superfoods can add health and help fight diseases. Notice the superfoods below boast very high protein, plus vitamins and minerals our bodies need but do not produce on their own. Even better, superfoods are low in calorie and often quite easy to add into today’s healthy menu.
For women experiencing menopause symptoms, choosing superfoods helps on many levels. Healthy choices in diet which include eating superfoods are proven to amplify memory power, strengthen bones and cool off flashes. Take a look below at the specific health benefits of superfoods for women with signs of perimenopause or menopause..
A Top Ten List of Superfoods:
Here’s a quick list of the top 10 superfoods which are easiest and most accessible to add today to your diet: blueberries, avocado, soy, yogurt, leafy greens, broccoli, beans, eggs, quinoa and salmon. See ideas for cooking and the types of these superfoods, many ready to eat right now!
Super ways to include superfoods today
Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and is packed with protein and potassium. Yogurt can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial for heart-health. Preventing osteoporosis, yogurt’s protein is also proven to boost your immunity and help the body counter the fatigue that often follows a hot flash. It keeps energy high, digestion on track and boosts bone strength all related to menopause.
Nuts are super because they are loaded with protein, heart-healthy fats, high fiber, and antioxidants. And ounce of nuts a day make for a healthy snack, staving off hinger and adding flavor to salads, side dishes or baked goods. Whether you like pistachios, almonds, peanuts, walnuts, or pecans, a handful of these nuts on cereal or in yogurt are super for menopausal women.
Beans are a perfect fiber and protein combo! As an alternative to meats or fatty dairy products, beans are good low-fat source of carbohydrates, magnesium and potassium. Edamame (whole soybeans) are gaining popularity for their heart-healthy omega-3 fatty acids. And since menopausal women benefit from 30 grams of fiber each day, it pays to include this superfood in favorite recipes. In addition to black, navy or kidney beans, any bean added to a pasta salad, chili or as a side dish, instead of pasta or rice will enhance a healthy diet.
Berries are great memory-boosters, loaded with antioxidants and contain phytonutrients. Because they are low in calories, and high in water and fiber, they are a super alternative to empty calorie sweets. Because many menopausal women feel ‘foggy’ and ‘forgetful, berries counter the brain deficits associated with menopause. Cranberries are not as readily accessible, but are among the kinds of berries to try and add to some low-fat plain yogurt, cereals, side dishes or salads.
Avocado also contains antioxidants, such as vitamin E, which can help ward off signs of aging associated with menopause. They contain the ‘good fat’ that is often nutritious for hair, skin and nails. Great compliments on a sandwich, or mashed with salsa to create a quick and healthful dip (guacamole), avocado can be enjoyed just sliced with salt and lemon juice.
Tofu, along with other soy products, can be helpful in lowering cholesterol and preventing heart disease. Soy products like tofu may also decrease the side effects associated with menopause, including hot flashes. Because tofu takes on the flavors surrounding it, tofu can be diced into soups or sliced and stir fried with vegetables.
