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Top 10 Superfoods To Help You Sail Smoothly Through Menopause

When it comes to the change in life called menopause, it affects all women at some point and there are plenty of symptoms that we could do some help with. This includes hot flashes, night sweating, vaginal dryness and hormonal changes. So, what if there were foods that you could add to your diet to help with the symptoms and effects of menopause? Well, luckily there are! Here's our top 10 list of superfoods to help you out through menopause!

  1. Soybeans & Edamame Beans

    Soybeans are either made into plant-based products including tofu and tempeh or are eaten whole as edamame beans (the green immature soybeans).

    Both soybeans and edamame beans are great for menopause as not only are they packed full of beneficial vitamins, minerals and protein, but they're also rich in phytoestrogens known as soy isoflavones. These mimic the effects of natural estrogen and so, therefore, are great for those going through menopause.

  2. Fatty Fish

    Fatty or oily fish such as salmon and mackerel should be a regular staple of your diet and if they’re not, they’re something you should definitely add if you’re going through menopause!

    This is because they're rich in healthy omega 3 fatty acids which are said to help with hot flashes and night sweats, two of the most common side effects of menopause. If you don’t like eating fish, however, you can still enjoy the benefits through a supplement such as cod liver or krill oil capsules.

  3. Flaxseeds

    Just like with fatty fish, you can also get beneficial omega 3 fatty acids from flaxseeds. These tiny brown seeds are packed full of the stuff and so can be great for those going through menopause.

    Additionally, flaxseeds also contain a compound called lignans which function as natural phytoestrogens. It's said that flaxseeds contain up to 800 times more lignans than other plant foods, making it one of the best and most powerful sources around.

  4. Milk & Cheese

    Dairy products such as milk and cheese are excellent for women going through menopause as this time in their life can affect their bones and put them at a higher risk of fractures and breaks.

    This is because they contain vital calcium as well as phosphorus, potassium, magnesium and Vitamins D and K which can all contribute to the health of the bones, resulting in a higher bone density.

    What’s more, it's also thought that the amino acid glycine which is found in milk and cheese can promote deeper sleep which can be a common problem for menopausal women.

  5. Berries

    Delicious and juicy berries such as strawberries, raspberries and cranberries can all be great for menopause as they're said to be high in phytoestrogens.

    As they're said to be a particularly rich source, they can be great for helping with estrogen levels within the body.

    Additionally, they're also packed full of vitamins and minerals to support our health as well as antioxidants. These work to protect the cells against oxidative stress so can help with the signs of premature ageing.

  6. Eggs

    A natural source of protein, eggs aren't always chosen when selecting foods for menopause - but they should be! It's thought that the decline in estrogen due to menopause can lead to decreased muscle mass and bone strength.

    As a result, protein sources like eggs (as well as beef, chicken and other meats) can be a great way to strengthen the muscles. They're also a good source of collagen which can help to fortify bones and keep joints moving to counteract the effects of menopause on the body.

  7. Broccoli

    Cruciferous vegetables like broccoli are rich in phytoestrogens which we now know are excellent for the body when going through menopause. Broccoli is beneficial, in particular, as it contains secoisolariciresinol, a type of lignan phytoestrogen.

    To make it even better, broccoli is packed full of amazing vitamins, minerals, fibre and antioxidants, all of which can benefit the body and help with the signs and symptoms of menopause in women.

  8. Evening Primrose Oil

    Most commonly found in the form of an evening primrose oil supplement, this unique ingredient is very popular for providing natural support for those going through menopause.

    This is because it's a natural source of the fatty acid omega 6 as well as Alpha Lipoic and Alpha-Linolenic Acid. These all play a role in hormonal function within the body and so can help with symptoms of menopause such as hot flashes, night sweats, vaginal dryness and mood changes.

  9. Grapes

    Grapes are another superb fruit that are rich in natural phytoestrogens that can be useful for menopausal women. Red grapes also contain a compound called resveratrol which is extra rich in antioxidants that can help to protect the body from within.

    Plus, it has been seen that those that take grape seed extract supplements on a daily basis could experience better sleep, lower rates of depression and fewer hot flashes.

  10. Whole Grains

    The last, but not least, on our list of superfoods to help with menopause is whole grains. These include brown rice, barley, quinoa and rye. Whole grains can be beneficial for women going through menopause as they're rich in fibre.

    This is excellent for supporting healthy digestion and a healthy body. They're all full of nutrients, in particular B vitamins, which can provide natural energy to help you get through the day.


When going through menopause, there are a number of big changes going on in your body which can lead to some unwanted and uncomfortable side effects and symptoms. Whilst there are many menopause treatment over the counter medications you can take to deal with these, there may still be some symptoms that you'll experience. As a result, adding at least some of these ten superfoods found within health food supplements for menopause into your diet can help you to manage the symptoms and live a healthy and happy life!

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