Top 7 Foods For Women During Her Menopausal Phase.

During Menopause, estrogen level drops which cause several problems for women like hot flashes, night sweats, low sexual drive, and brittle bones. But there are several foods that can help in relief of the symptoms of menopause.

Harleen Kaur
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foods for woman

Top 7 Foods For Women During Her Menopausal Phase.

Estrogen, a primary sex hormone found in the human body, plays a crucial role in facilitating reproductive and sexual growth for both males and females. Inadequate amounts of this hormone can have negative effects on various aspects, including mood, bone health, and sexual drive, high cholesterol ; overall affecting women's health.

Research shows estrogen may support bone health, mood regulation, and lower cancer risk in both genders.

During Menopause, estrogen level drops suddenly, causing various problems for women like hot flashes, night sweats, low sexual drive, and brittle bones. But the good news several foods increase estrogen levels in your body. These foods are often a rich source of phytoestrogen, also known as dietary estrogen. Some of the powerful estrogen foods include berries, wheat bran, fennel, alfalfa sprouts, garlic, sesame seeds, and hummus. 

It is estimated that more than 250,000 menopausal and postmenopausal women are affected by osteoporosis every year due to estrogen deficiency 

 Top 7 Foods For Women During Her Menopausal Phase.

There are several phytoestrogens and estrogen-rich foods that can help maintain the necessary levels of this naturally-occurring hormone in your body and help fight the risk of cancers, high blood pressure, mood swings, hot flashes, and osteoporosis. 

  • Flax Seeds and Sesame seeds

    One of the top items in the estrogen-rich foods list is flax and sesame seeds, which are loaded with phytoestrogens as well as several other important nutrients. According to a study involving postmenopausal women, daily consumption of these seeds powder can increase estrogen levels and improve blood cholesterol.
Comparison Between Flaxseeds Vs Sesame Seeds - HL Agro
Flax Seeds and Sesame Seeds are the world's healthiest seeds and most recommended to every human in the diet.

How to consume flax seeds and sesame seeds? 

Ground flaxseeds can be sprinkled on yogurt, oatmeal, or breakfast cereals. You can add flax seeds to baking cookies and muffins, and crackers.  white sesame seeds can be consumed in the form of a paste, tahini is used in Hummus, a dipping sauce. Or you can also add them to your soup, salad, or stir-fried vegetables

  • Soy Products: Soy beans, Soy Milk, Soy Yogurt, Tofu

    Counted amongst the most effective foods that increase estrogen, soybeans are loaded with several vitamins, minerals, and proteins. To increase the level of estrogen in your body, you can add various soy products like tofu, edamame, tempeh, soy yogurt, and soymilk to your diet.
What Are The Side Effects Of Soybeans?
Soy foods are rich in nutrients including B vitamins, fiber, potassium, magnesium, and high-quality protein.

How To Consume Soy Products?

Soy is best enjoyed roasted. Carry some roasted soy nuts with you to munch throughout the day as a midday snack. Apart from estrogen, they also contain a healthy dose of nutrients. Soy milk and tofus can replace regular cow milk and cottage cheese if you want to maintain estrogen levels in your body.

  • Fruits like Peaches, Strawberries, and other berries:

Peaches and strawberries are considered to be one of the best nutrient-dense foods and are high in phytoestrogens. Peaches are also said to help reduce the risk of heart disease, stroke, and cancer.  Strawberries are not only rich in phytoestrogens, but they also possess a multitude of health benefits that include healthy skin and hair, increased energy levels, and a lower risk of obesity. These fruits are good for marinating estrogen levels in women.


Peach Berry Fruit Salad (Paleo or Vegan!) • One Lovely Life
Berries are one of the loved estrogen-rich foods for PCOS

According to studies, the consumption of lignan-rich foods like peaches and all types of berries like strawberry, and blueberry, helps decrease the risk of breast cancer by 15% in postmenopausal women. 

  • Nuts and dry fruits

    Nuts and Dried fruits are other potent estrogen foods. Nuts like cashews, almonds, peanuts, pistachios, and Dried fruits, including prunes, dates, and dried apricots, have higher levels of phytoestrogens. They’re easy to add to your diet. They are also a rich source of several vitamins and minerals, offering a ton of health benefits. 
Benefits of Dry Fruits: 6 common dry fruits and their benefits | Times of  India
Most nuts are high in calories and fat, be sure to limit your portions to the recommended serving size.

How To Consume Nuts and dry fruits?

The dried fruits and nuts are healthy as well as delicious. They are best enjoyed as a mid-day snack. Carry these with you to munch between meals. Sprinkle your nuts on your salads for extra crunch. But don't overdo them as they are fat-dense foods.

  • Garlic

    When it comes to foods that increase estrogen levels in females, garlic is one of the top names on the list. A study shows that garlic oil supplements provide postmenopausal women with protection against bone loss linked to estrogen deficiency. This estrogen-rich food ingredient is known to help reduce cholesterol and prevent heart diseases and cancer.


  • Whole Grain and legumes: Whole Grains: Whole grains like quinoa, brown rice, barley, millets, and oats provide complex carbohydrates and fiber that can contribute to balanced hormones. Your pulses, beans, and grams are good to have during your late 40s.
These foods may delay your menopause
Green vegetables, with whole grains, and healthy fats can help in maintaining a level of estrogen in the body.

How To consume whole foods?

Opt for whole grains like brown rice, quinoa, whole wheat pasta, and whole grain bread instead of refined grains for more nutrients and fiber. Limit intake. of processed food.


  • Green Vegetables and Sprouts

    Green and leafy vegetables with diverse textures, nutrients, and flavors include broccoli, Brussels sprouts, cauliflower, and cabbage. All of these veggies are rich in one or the other type of phytoestrogens. Possessing powerful anti-inflammatory and anti-cancer properties, they also lower the risk of several chronic diseases including heart problems.

Green vegetables, with whole grains, and healthy fats can help in maintaining a level of estrogen in the body.

People also ask

Can diet help manage menopause symptoms like hot flashes and mood swings?
Good nutrition can make a big change in how you feel with regard to menopause symptoms/ hot flashes/ exhaustion Plant-based diet rich in Soy reduce moderate to severe hot flashes by up to 80% Soy food/ Avacado/Omega 3fatty acid/Vitamin E/ Tofu/ legumes/Vegetable/ Fruits
Is soy beneficial during menopause?
Yes, Soy is quite beneficial as it helps to reduce hot flashes by 80%. Intake of Protein sources regularly in most meals daily will keep your blood sugar stable and help in better bone density.
What is the best food for early menopause?
Low-Fat Yogurt, Milk, and Cheese, Plus Dark, Leafy Greens, and Calcium-Fortified Products Like Almond or Soy Milk, whole grains, nuts, and dried fruits.
What triggers low estrogen?
Low estrogen levels can be seen in eating disorders, severe emotional/psychological stress, excessive exercise, and menopause. Each of these conditions has a unique mechanism for why estrogen levels are low, and treatment is based on these underlying factors.”
What happens when estrogen is low?
Low estrogen levels may hinder the development of secondary sexual characteristics, induce hot flashes, and lead to mood swings.
Which vitamins are must have for woman at menopausal age?
Vitamin D, Vitamin C, Omega 3 fatty acids, and Vitamin B12 are must-haves for women especially during, menopause to prevent osteoporosis


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