Foods That Support Health During Perimenopause: Phytonutrients and Their Effects

Perimenopause is accompanied by hormonal changes that affect energy levels, metabolism, and emotional well-being.

Here is a list of foods containing essential phytonutrients and active compounds to support women's health during this period:

Avocado

Phytonutrients: Carotenoids (lutein, zeaxanthin), vitamin E
Effect: Improves skin elasticity and hydration, protects cells from oxidative stress.

Flaxseeds

Phytonutrients: Lignans (phytoestrogens), omega-3 (alpha-linolenic acid)
Effect: Balances estrogen levels, supports heart health, reduces inflammation.

Berries (blueberries, raspberries, blackberries)

Phytonutrients: Anthocyanins, polyphenols, vitamin C
Effect: Powerful antioxidants, reduce inflammation, support blood vessels and brain function.

Broccoli

Phytonutrients: Indole-3-carbinol, sulforaphane
Effect: Supports estrogen detoxification in the liver, promotes hormonal balance.

Sweet Potato

Phytonutrients: Beta-carotene, flavonoids
Effect: Improves insulin sensitivity, supports skin health, provides long-lasting energy.

Soy Products (tofu, tempeh, soy milk)

Phytonutrients: Isoflavones (genistein, daidzein)
Effect: Phytoestrogens help reduce hot flashes and support bone mass.

Salmon

Phytonutrients: Omega-3 fatty acids (EPA, DHA), astaxanthin
Effect: Reduces inflammation, supports brain and cardiovascular health.

Nuts (almonds, walnuts, Brazil nuts, cashews)

Phytonutrients: Magnesium, selenium, tocopherols
Effect: Regulates blood sugar levels, supports the nervous system, reduces stress.

Chickpeas (and legumes in general)

Phytonutrients: Isoflavones, folic acid, fiber
Effect: Supports hormonal balance, improves gut health.

Turmeric

Phytonutrients: Curcumin
Effect: Powerful anti-inflammatory properties, supports liver and joint health.

Dark Chocolate (70%+ cacao)

Phytonutrients: Flavonoids, theobromine, magnesium
Effect: Lowers cortisol (stress hormone), improves mood and circulation.

Green Tea

Phytonutrients: Catechins (epigallocatechin gallate – EGCG)
Effect: Boosts metabolism, protects cells from oxidative stress, supports mental clarity.

Pumpkin Seeds

Phytonutrients: Zinc, magnesium, tryptophan
Effect: Improves sleep quality, supports hormone balance and mood.

Spinach

Phytonutrients: Chlorophyll, iron, folic acid
Effect: Helps with energy production, supports heart and bone health.
Incorporate these foods into your diet to feel better, maintain hormonal balance, and reduce discomfort during perimenopause!