You bite into a juicy, crisp apple you’ve just picked up at your local market. The refreshing juice runs down your throat as the sweet and tart flavors slowly unfold on your tongue. You take your time, savoring each bite, fully aware of the freshness of this simple, real food.
Seasonal fruits and vegetables should be a regular part of your diet—especially during menopause. Not only because they taste amazing, but because they provide essential nutrients your body needs now more than ever. And there’s hardly a better time to begin than autumn, the season of abundance.
Seasonal Eating – What Are the Benefits?
What if a simple shift in your eating habits could quickly boost your energy and joy for life? What if you could feel fresh, youthful, and vibrant again—even while going through menopause?
Seasonal fruits and vegetables are a wonderful foundation for achieving that goal. Few times of the year lend themselves as perfectly to this transition as autumn, which offers a wide variety of fresh, regional produce.
But why is seasonal eating especially beneficial during menopause? A colorful, varied, and nutrient-dense diet can have a positive impact on your overall well-being during this hormonal shift.
In this transitional phase, your body needs every bit of support it can get from your food. The fresher your produce, the more nutrients it contains—another reason why autumn is the perfect season to swap cucumbers and asparagus for local, seasonal produce. If you choose organic products, you can often enjoy the peel as well, adding extra fiber to your meals.
Which Seasonal Foods Are in Season During Autumn?
Pumpkin, potatoes, root vegetables, cabbage, nuts, apples, and pears – autumn truly has a lot to offer. Here’s a small selection of seasonal foods that will provide you with key nutrients during menopause:
- Pumpkin and carrots
- Potatoes
- Beetroot
- Cabbage varieties
- Pears and apples
- Seeds and nuts
Pumpkin and Carrots
These vibrant orange vegetables are not only autumn classics but also rich in vitamin C, B vitamins, calcium, and magnesium—all vital for your nerves, immune system, and bones.
The beta-carotene they contain is converted into vitamin A, which supports healthy mucous membranes. Carrots are also a good source of insoluble fiber.
Potatoes
Potatoes offer plenty of health benefits. They’re packed with vitamins B and C as well as antioxidants that protect your heart and blood vessels.
They also contain resistant starch, which helps you stay full longer and reduces cravings. To make the most of this benefit, let your cooked potatoes cool before eating—perfect for a hearty potato salad.
Beetroot
Beetroot is a true powerhouse. It contains B vitamins, vitamin C, potassium, calcium, zinc, and valuable iron that gives you strength and energy. Potassium supports normal blood pressure, while calcium aids digestive enzyme function. The red pigment, betanin, also acts as a potent antioxidant.
Cabbage Varieties
Savoy, kale, broccoli, or Brussels sprouts – this seasonal superfood deserves a permanent place on your plate. Rich in B vitamins, vitamins C, E, K, iron, zinc, and calcium, cabbage varieties are also excellent sources of fiber.
Pears and Apples
Pears and apples are both high in fiber and rich in potassium and vitamin C. Pears in particular stand out for their folic acid content, an important nutrient during menopause.
Seeds and Nuts
Seeds and nuts supply valuable omega-3 fatty acids and natural phytoestrogens—plant-based compounds often discussed in the context of hormonal balance and menopausal health.
Supporting Your Vital Energy During Menopause
Not only nuts and seeds but also vegetables like broccoli, beetroot, and carrots naturally contain phytoestrogens in varying amounts.
To support your hormonal balance even more effectively, it makes sense to complement your seasonal diet with a natural supplement such as menofemme.
With menofemme, you receive these beneficial plant compounds in a concentrated form—helping you feel more balanced, energized, and vibrant overall.