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We tend to file changes in our body under "getting older" and move on, but for many women, the physical toll of menopause is compounded by nutrient gaps that have been building for years. "The most common nutrient deficiencies that tend to show up during menopause are calcium, vitamin D, magnesium, vitamin B12, omega-3 fatty acids and iron," explains Prateek Kumar, celebrity fitness coach and nutritionist and founder of Fitcru. "Rather than focusing on a single nutrient, it's the combination of these nutrients through a balanced, whole-food diet that offers the greatest support."

Abhishree Goyal, nutritionist and co-founder of Nuvana, agrees food is doing more heavy lifting than most women realise. "A dietary pattern rich in phytoestrogens, calcium, vitamin D, protein and omega-3s can significantly support overall health and improve quality of life during the menopausal transition," she says, making foods for menopause a meaningful part of supporting long-term health.

Kumar is also careful to separate popular claims from proven science. "Soy and fenugreek have the strongest clinical trial evidence for helping with hot flushes specifically," he notes.

Here are 15 foods for menopause worth stocking your kitchen with, evidence included:

Soybeans

"Soybeans are rich in plant oestrogens that may help reduce hot flushes, night sweats and support bone and heart health," says Goyal. Kumar backs this with numbers: "A review of 19 trials showed that isoflavones reduced hot flush frequency by about 20% and severity by 25% compared to a placebo."

Flax seeds

Goyal notes flaxseed's omega-3s and fibre "may help with hormonal balance, constipation, cholesterol management and mild vasomotor symptoms." Kumar is more circumspect: "They haven't been proven to help with hot flashes specifically, despite that being a popular claim."

Chickpeas

"Chickpeas provide plant protein, fibre, iron and phytoestrogens," Goyal explains. Kumar adds they help "keep blood sugar steady and keep you full for longer, making them particularly useful for weight management during this phase."

Greek yoghurt

Goyal notes these support "muscle maintenance, bone density and gut health." Kumar is unequivocal: "They're non-negotiable in my book," citing their protein-calcium combination as among the best for bone and muscle protection.

Salmon

"Salmon helps reduce inflammation, supports cardiovascular health, mood and bone health," says Goyal. Kumar adds it "may even help with brain fog, which is honestly one of the more underrated menopause symptoms."

Broccoli

Goyal points to compounds that support "oestrogen metabolism." Kumar notes and other cruciferous vegetables "have been linked to better outcomes in studies involving breast cancer survivors."

Walnuts

Support for "heart health, brain function, sleep quality and inflammation reduction," per Goyal. Kumar files walnuts among foods backed by "decades of solid nutrition science."

Avocados

Goyal cites "healthy monounsaturated fats, potassium and fibre" for cardiovascular health and satiety. Kumar groups them under general heart and brain health.

Blueberries

Grouped by Goyal among the antioxidant-rich foods that ease oxidative stress; Kumar concurs, placing them alongside walnuts and oats in the heart-health bracket.

Oats

Goyal notes oats "help regulate blood sugar, improve cholesterol levels and support digestive health." Kumar includes them in his heart- and gut-health groupings.

Amla

"For immunity, collagen production and skin health, Amla is a great addition," says Goyal. Kumar adds that "smaller Indian studies" support its role in reducing oxidative stress.

Shatavari

Goyal groups shatavari (wild asparagus) among the hormonal-support foods. Kumar is candid about the evidence gap: "The human clinical evidence is still quite limited. I'd present it as a traditional form of support rather than proven science and always recommend using it under proper guidance."

Fenugreek seeds

These "improve metabolic health, blood sugar regulation and support libido and energy," says Goyal. Kumar is more emphatic: "A placebo-controlled trial on fenugreek extract showed real improvements in menopause symptoms over 90 days, with almost a third of women reporting that their hot flashes disappeared completely."

Sesame seeds

Goyal places sesame in both the hormonal-support and bone-health camps; Kumar agrees, pointing to its "lignans and calcium" as "a simple but valuable addition."

Curd

Alongside Greek yogurt, the lighter curd's calcium, protein and probiotics make it a two-for-one for bone and gut health, per both experts.

Myths worth retiring

"Soy causes cancer" tops the list. "Moderate consumption of whole soy foods is safe for most women and may even provide health benefits," says Goyal. Kumar goes further: "Multiple large studies have actually linked soy intake with a lower recurrence risk in breast cancer survivors."

On dairy, Goyal calls yoghurt and curd "excellent sources of calcium, protein and probiotics," while Kumar agrees cutting it out is "generally bad advice unless someone is lactose intolerant."

Practically speaking, Kumar recommends 20–30g of protein a meal and 1,200mg of calcium daily, fatty fish twice a week and soaked fenugreek if you enjoy it. As he puts it: "No single food fixes menopause. It's the consistency of eating well, strength training, getting enough sleep and managing stress together that makes the biggest difference."

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.

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Labels: Amla, avocado, Blueberries, Broccoli, chickpeas, curd, fenugreek seeds, flax seeds, foods ease symptoms of menopause, Greek yogurt, oats, salmon, sesame seeds, shatavari( wild asparagus), soy beans, walnuts

Mediterranean and Middle Eastern cuisines have been surging in popularity – and for good reason. Rooted in tradition, these dishes often pair bold, vibrant flavors with wholesome ingredients, striking a balance between comfort and nutrition in a way that feels both satisfying and nourishing.

At the center of many such staples is tahini – a smooth, nutty sesame paste that’s as versatile as it is flavorful. "It's a major player in some delicious foods like hummus, baba ganoush, halva and sauces served with traditional foods like falafel,” says a registered dietitian.

Here’s what tahini is, how it can be good for you and why moderation still matters.

What is tahini?

Tahini is a creamy paste made from ground sesame seeds, with origins tracing back to ancient Persia. “It is typically made by soaking, roasting and grinding sesame seeds into a smooth paste, sometimes with a small amount of oil added to improve texture,” says a registered dietitian.

It’s known for its rich, distinctly nutty flavor and “can be made from either raw or roasted sesame seeds,” says Messer. “When made from raw sesame seeds, tahini is usually lighter in color and has a milder, slightly more bitter flavor," she explains, "while tahini made from roasted sesame seeds tends to be darker, nuttier and more robust in taste because roasting enhances the seeds’ natural oils and aroma."

Is tahini good for you?

No matter which variety you enjoy, tahini can be surprisingly good for you, thanks to its healthy fat profile and micronutrient content. It provides unsaturated fats – both polyunsaturated and monounsaturated – “which support heart health and help reduce LDL cholesterol levels,” says an expert.

And because it’s made entirely from sesame seeds, tahini also delivers meaningful amounts of minerals like magnesium, iron and phosphorus – nutrients that support energy production, bone health and oxygen transport. “It is also a good source of calcium, which plays an important role in bone health and muscle function,” says an expert.

The sesame seeds at the heart of tahini “also contain unique antioxidant compounds called lignans (such as sesamin and sesamolin) that help protect cells from oxidative stress and support healthy blood pressure and lipid metabolism,” says an expert. This is why tahini is often touted as helping reduce inflammation and supporting cardiovascular health.

What's more, its modest protein and fiber content – about 2 to 3 grams of each per tablespoon – can help you feel fuller for longer and help with digestive support.

“Tahini is also a good source of vitamin E, which acts as an antioxidant that helps protect cell membranes from damage,” says Messer. It also contains several B vitamins such as thiamin and vitamin B6, which help support energy metabolism and nerve function.

Can you eat tahini every day?

Tahini is most impactful when it replaces less nutritious fats such as saturated fats, not when it’s simply added on top of an already calorie-dense diet.

Because 1 tablespoon contains about 90 calories, over-consuming tahini can contribute to excess calorie intake and unwanted weight gain. Some people may also experience digestive discomfort, such as bloating, if they consume large amounts – especially if their diet isn’t already high in fats or fiber.

“And because it is made from sesame seeds, tahini may also trigger reactions in individuals with sesame allergies, which is now recognized as a major allergen in the U.S.,” says Syn. Its naturally occurring compounds, including oxalates, may also be a consideration for people prone to kidney stones. And because it’s rich in fats, those managing conditions like pancreatitis or gallbladder disease may need to limit intake based on medical guidance.

But when enjoyed in moderation, “tahini is naturally nutritious with healthy fats, plant protein, fiber and a variety of micronutrients,” says a dietitian. Because of this, “it can be a flavorful and nutritious part of a balanced diet.”

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.