Quinoa

Unlike many grains, quinoa is a complete source of protein, meaning it contains all nine essential amino acids (the building blocks for protein) that the body cannot produce on its own, meaning it is essential we have them in our diet. This makes quinoa an excellent choice for women seeking high-quality plant-based protein, especially as protein needs increase during menopause to support muscle maintenance and prevent age-related muscle loss. Which can lead to decreasing quality of life. Including quinoa in your diet can help ensure you’re meeting these needs without relying solely on animal-based proteins.

Digestive changes, such as bloating and irregularity, are common during menopause, often due to fluctuating hormones. Quinoa is rich in fibre, providing 7 grams per 100 grams, which can help promote digestive regularity and support gut health. Fibre is also essential for maintaining heart health, something that becomes increasingly important as cardiovascular risks rise post-menopause.

Bone health is a critical concern during menopause, as declining estrogen levels can accelerate bone density loss. Quinoa offers a significant boost of key minerals, including calcium and magnesium, both essential for maintaining strong, healthy bones. In fact, quinoa contains nearly triple the calcium and almost four times the magnesium compared to grains like couscous. Incorporating this mineral-rich grain into your diet is a smart way to support bone health naturally.

Quinoa is loaded with antioxidants, which help to combat inflammation – a growing concern for women during and after menopause as inflammation has been linked to heart disease, joint pain, and other chronic conditions. The antioxidants found in quinoa can help neutralize free radicals, reducing the risk of inflammation-related health issues. Research has shown that consuming at least 50 g per day for six weeks significantly reduced triglycerides, cholesterol and low density lipoprotein cholesterol (LDL) (Atefi et al. 2022).

Additionally, quinoa has a low glycemic index, which means it helps regulate blood sugar levels, promoting sustained energy and reducing the risk of type 2 diabetes (Díaz-Rizzolo et al. 2022)– another key concern during menopause.

Quinoa’s impressive nutritional profile, including its high protein content, fibre, and essential vitamins and minerals, makes it an excellent food for women navigating the challenges of menopause. By incorporating it into your meals regularly, you can support bone health, maintain muscle mass, promote digestive health, and reduce inflammation – all key to feeling your best during this life stage.

So, whether you're adding quinoa to salads, soups, or enjoying it as a side dish, you're making a positive, health-focused choice that will nourish your body from the inside out.