Top 10 foods to eat for perimenopause, menopause and mature skin

The top foods to eat for perimenopause, menopause, and mature skin are rich in phytoestrogen (Isoflavones and Lignans). Phytoestrogen is a natural chemical found in plant foods that balances your hormones naturally and keeps your skin even.

Isoflavones and lignans can help balance hormones, reduce menopausal symptoms like hot flashes, and provide essential dietary fibre (fiber), healthy fats, and other nutrients.

Phytoestrogen foods to eat for perimenopause, menopause, and mature skin

Note: Check with your doctor or a registered nutritionist to ensure you’re getting the right amount of phytoestrogen for your health.

1. Seeds: Flaxseeds contain lignans and omega-3s, and sesame seeds contain lignans.
2. Soy products: Tofu, tempeh, edamame, and soy milk are rich in isoflavones.
3. Legumes: Lentils, chickpeas, and beans contain isoflavones and are a great source of fibre (fiber).
4. Fruits: Strawberries, blueberries, peaches, apricots, red grapes, and apples contain phytoestrogens and fibre (fiber).
5. Dried fruits: Dates, prunes, and dried apricots are high in phytoestrogens and fibre (fiber).
6. Nuts: Almonds, walnuts, cashews, and peanuts contain phytoestrogens and healthy fats.
7. Vegetables:  Broccoli, cauliflower, cabbage, and collard greens are rich in phytoestrogens and fibre (fiber). Celery, spinach, and carrots contain phytoestrogens.
8. Starchy vegetables: Potatoes and sweet potatoes contain phytoestrogens and fibre (fiber)
9. Whole grains: Oats, rye, barley, wheat, and brown rice contain lignans and fibre (fiber).
10. Herbs and spices: Garlic, turmeric, red clover, and hops contain phytoestrogens.

Easy ways to incorporate phytoestrogens into your diet

• Cook with garlic and turmeric in your meals.
• Eat snacks of fresh berries, carrots, celery, dried fruit, a handful of nuts, or a mix of dried fruit and nuts.
• Add flaxseeds or sesame seeds to your salad, oatmeal, or yogurt.
• Add tofu or edamame to your stir-fry, salads, or other meals.

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I’ll add some plant-based recipes I created as some inspiration in the next post.

Check out some more of our articles for healthy living inspiration.

Learn more about phytoestrogens and why they are some of the top foods to eat for perimenopause, menopause, and mature skin. The article links to Medical News Today.