In our previous article, “Menopause Nutrition: Top 10 Hormone-Balancing Whole Plant-Based Foods for Black Women Over 50,” we explored 10 plant-based foods that can offer relief from some of the common perimenopause and menopause symptoms (e.g., night sweats, hot flashes, mood swings). One of those foods included in the list was green leafy vegetables.
In this article, we’ll explore how green leafy vegetables can help ease some of the symptoms of perimenopause and menopause.
Green leafy vegetables are also known as dark green vegetables or green leafy vegetables; many can be eaten raw.
Green leafy vegetables are healthy foods, rich in nutrients, low in calories, and high in dietary fiber.
List of a few green leafy vegetables:
Spinach
Spinach is packed with tons of vitamins and nutrients that offer some relief from common perimenopausal and menopausal symptoms:
Key Nutrients:
- Iron: During perimenopause, some women develop anemia or become iron deficient because of the heavy bleeding during their periods, which can result in low energy. By increasing iron intake through food or supplements, women can boost their hemoglobin levels, restore proper oxygen flow, and alleviate symptoms of anemia.
- Vitamin K: Can help support bone health. Studies show that bone density starts to decrease during menopause. However, Vitamin K can offer bone health benefits, improve bone density, and lower the risk of osteoporosis.
- Vitamin D and Calcium: Can support bone health, especially during and after menopause, when the risk of osteoporosis increases.
- Magnesium: Some women going through menopause report experiencing sleep difficulties. The magnesium in spinach can help regulate sleep patterns and even reduce hot flashes.
Kale
Kale is also packed with many beneficial nutrients and compounds to help ease some of the discomforts of perimenopausal and menopause. It’s great for its anti-inflammatory properties and hormone regulation.
Key Nutrients:
- Vitamin C: Helps support adrenal glands, which produce hormones that fluctuate during menopause. It can also boost mood and reduce stress.
- Vitam
- Vitamin A: Studies show that more than half of the hair of menopausal women reported hair loss and thinning. Spinach is loaded with Vitamins A and C, which can aid in increasing hair growth.
- Vitamin D and Calcium: Support bone health, especially during and after menopause, as the risk of osteoporosis increases.
- Fiber: can significantly help support digestion and weight management, which can be more challenging during menopause.
Swiss Chard
Swiss chard contains many essential nutrients that can benefit menopausal women, particularly those suffering mood swings, hot flashes, and night sweats.
Key Nutrients:
- Magnesium: Can help with reducing anxiety and mood swings associated with menopause.
- Vitamin E: May help reduce hot flashes and insomnia
- Potassium: Can help offer comfort to those who suffer from hot flashes and help manage blood pressure.
- Antioxidants: May help with menopause by reducing oxidative stress and improving the quality of life for menopausal women.
Collard Greens
Collard greens are rich in essential nutrients that support overall health during menopause, especially for black women.
Key Nutrients:
- Calcium
- Vitamin K
- Vitamin B6: supports mood swings, anxiety, and depression. Also, increases energy levels.
- Fiber
Four Easy Ways to Incorporate Leafy Greens into Your Diet:
- Smoothies: Spinach and kale can be added to smoothies. When adding kale to a smoothie, remove the stem from the center of the kale leaf to prevent a bitter taste. Check out this video on how to make an easy, delicious green smoothie:
- Soups and Stews: Chopped Swiss Chard, Kale, and Spinach make a great addition to your favorite soups.
- Salads: Chopped Swiss Chard, Kale, and Spinach can all make great bases for salads.
Check out this video on how to make a hardy, healthy, delicious green salad.
- Collard Green Wraps: Large collard green leaves are a healthy alternative to tortillas or bread. Blanch the leaves for a few seconds to make them tender, then use them as a wrap for your favorite fillings, like hummus, avocado, or grilled veggies. This is a great way to get more fiber and nutrients into your diet while keeping things light and refreshing.
Check out this video on how to make delicious and healthy collard green wraps.
Disclaimer
This article aims to offer some natural ways to find relief from perimenopausal and menopausal symptoms, especially for Black women over 50, who statistically experience more intense symptoms than other groups. However, it’s important to remember that everyone’s experience is unique. Always work closely with a healthcare professional, nutritionist, or herbalist to find what works best for you.
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I’d love to hear from you. In the comments, please share your experiences with menopause or perimenopause. What natural remedies have worked for you? Let’s support each other through this journey.
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