Broccoli, a proud member of the cabbage family, is often the villain on children's plates. However, for women who have crossed the 40-year mark, this green vegetable becomes a health hero. Nutritionists agree that broccoli contains components vital for women's hormonal health, especially during the perimenopausal stage.
And, what is perimenopause?
Perimenopause means "around menopause"; it is the transition process leading to menopause. It can start as early as the late 30s or as late as the early 50s. The duration of perimenopause varies, but it generally lasts between 2 and 8 years.
Symptoms of perimenopause
Throughout the transition to menopause, some subtle and not-so-subtle changes may occur in the body. You might experience:
- Irregular menstrual periods.
- Hot flashes and sleep problems.
- Mood changes.
- Vaginal and bladder issues.
- Decreased fertility.
- Changes in sexual function.
- Loss of bone density.
- Changes in cholesterol levels.
During this period, broccoli becomes a nutritious ally on the table because it is not only rich in vitamins C, K, fiber, and essential minerals, but also a valuable source of phytonutrients that benefit our body in multiple ways. This vegetable contains sulforaphane and indoles, compounds that play a crucial role in hormonal regulation and reducing inflammation.
According to a study by the Department of Health Sciences at the Catholic University of San Antonio de Murcia, the benefits of broccoli include:
- Improvement in systolic blood pressure.
- Maintenance of a balanced weight.
- Reduction of bodily inflammation.
Specific benefits for women over 40
Broccoli has earned the nickname "the woman's plant" due to its powerful effects on hormonal health. Women approaching menopause may experience relief from the symptoms of this stage, as well as from menstrual discomfort, thanks to this vegetable. The sulforaphane and indoles in broccoli help to:
- Balance hormones.
- Reduce inflammation.
- Act as powerful antioxidants.
- Detoxify the body.
These benefits are especially valuable during perimenopause, a stage in a woman's life where hormonal changes can cause a range of uncomfortable symptoms. Including broccoli in the diet can be a natural and effective strategy to mitigate these effects.
Preparation tips to maximize the benefits
Nutritionist Marta Marcè points out that to maximize the benefits of broccoli, it is crucial not to overcook it. This is because broccoli contains enzymes called myrosinases, which are necessary to activate and transform its beneficial components. Cooking broccoli for too long can destroy these enzymes and reduce its positive effects.
Here are some tips for preparing broccoli in a way that preserves its properties:
-Brief cooking: Boil the broccoli for no more than four to five minutes.
- Combination with raw foods: Mixing broccoli with grated cauliflower or broccoli sprouts can help maximize the presence of myrosinases.
Incorporating broccoli into your diet
Incorporating broccoli into your daily diet doesn't have to be a difficult task. Here are some easy and delicious ideas:
- Quick stir-fry: Sauté broccoli with garlic and olive oil for a quick and tasty side dish.
- Raw salads: Add raw broccoli florets to your salads for a crunchy and nutritious touch.
- Green smoothies: Incorporate broccoli into your morning smoothies along with other vegetables and fruits.
Broccoli is undoubtedly a superfood that deserves a prominent place in the diet of women over 40. Its properties for regulating hormones and reducing inflammation make it an indispensable ally for optimal health during perimenopause and beyond. So, the next time you go to the market, don't hesitate to fill your cart with this powerful vegetable. Your body will thank you!
If you have symptoms that interfere with your life or well-being, such as hot flashes, mood changes, or changes in sexual function that concern you, at Mater Clinic, we are here to help by providing you with the right information and support so you can live this stage with confidence and comfort. Don't hesitate to write to us without any obligation or book an appointment with us. We are on Doctoralia, or you can write to us on our WhatsApp number at 645 096 548 or through your preferred contact method. We will be happy to talk with you!
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