Eat to beat menopause: the right nutrients can help you navigate this passage in time. Get them in our delicious recipes

Natural Health, Oct-Nov, 2001 by Judy Bass

WHAT TO EAT: Although soybeans are the best known source of phytoestrogens, vegetables and fruits like broccoli, carrots, citrus fruits, peppers, plums, and tomatoes contain appreciable amounts as well. For more details about soy, see "Close Look at Soy and Menopause," page 132.

Vitamin E

WHY IT'S GOOD: This heart protector is a good bet for the relief of hot flashes, breast tenderness, and vaginal dryness, says Gittleman. It's used topically for vaginal dryness, but there are benefits to taking it orally as well. The RDA for vitamin E is 15 mg (22 IU), but many experts recommend a therapeutic dose of 400 IU, and getting this amount daily from food is almost impossible. If you have a bleeding disorder or diabetes, or take blood thinning medication, check with your health care practitioner before supplementing with vitamin E.

WHAT TO EAT: Asparagus, avocados, brown rice, egg yolks, lima beans, peas, sweet potatoes, and vegetable oils (like corn and soybean) are the best food sources.

The following recipes will help you add these nutrients to your diet.