While genetics often take center stage in determining when menopause begins, exciting new research suggests that your diet might hold surprising power over this milestone, too. As a dietitian, I’ve always been fascinated by how nutrition shapes long-term health, and this study highlights an exciting connection: antioxidants, a.k.a. those powerhouse nutrients found in everyday foods like nuts, fruits, and veggies, may play a role in delaying menopause.
This isn’t just a fun fact—the timing of menopause has far-reaching implications for women’s health. Earlier menopause (or that which starts before age 45) is linked to higher risks of cardiovascular disease, osteoporosis, and cognitive health concerns. On the flip side, delaying menopause by just a few years can reduce these risks, supporting outcomes like better heart health and stronger bones.
A recent study published in Scientific Reports takes a closer look at how antioxidants may influence the timing of menopause, and the findings are eye-opening. Researchers analyzed data from over 4,500 postmenopausal women in the National Health and Nutrition Examination Survey (NHANES) and discovered that those who consumed the most antioxidant-rich foods, specifically foods that contain vitamins A, C, and E, along with selenium, zinc, and carotenoids, had a 27% lower risk of experiencing early menopause (again, defined as beginning before age 45, per Cleveland Clinic) compared to those with the lowest intake.
The good news? You don’t need to survive solely on kale smoothies or snack on carrots all day long to reap this benefit. The study found that the benefits of antioxidants were most impactful only up to a certain level, with no additional advantages from excessive consumption. Among the antioxidants studied, vitamin C and carotenoids emerged as the strongest contributors to delaying menopause and extending the reproductive window.
While the study didn’t specify exact serving sizes to hit the beneficial threshold, its researchers suggest it could be reached with daily amounts like:
- Vitamin C: ≥90 mg/day (e.g., 1 cup strawberries 1 red bell pepper)
- Carotenoids: ≥6 mg/day (e.g., 1 cup cooked sweet potato 1 mango)
- Zinc: ≥11 mg/day (e.g., 3 oz. lean beef 1 cup cooked lentils)
And one last point here: It’s important to note that the data linking antioxidants to menopause timing is observational, meaning it shows a correlation rather than direct causation. As we mentioned above, many factors, like genetics, play a role in when menopause begins. That said, incorporating more antioxidant-rich foods into your diet is a low-risk, possibly high-reward choice that supports your body in countless ways.
Easy ways to add more antioxidants to your diet
You don’t need fancy supplements to support your body in delaying menopause. The proposed “sweet spot” for staving off early menopause is absolutely achievable through everyday foods: Fruits, veggies, nuts, and seeds can do the trick.
So how can you easily incorporate these nutrient-rich foods into your diet? Here are some simple, everyday tips to get started.
- Keep red bell peppers, strawberries, or kiwi on hand for a quick vitamin C boost. Or sip on 100% orange juice in the morning.
- Add sweet potatoes, roasted carrots, or a spinach and kale blend to your meals for carotenoids.
- Top oatmeal or salads with pumpkin seeds, snack on walnuts, or enjoy chickpeas as hummus for zinc and selenium.
- Add a Brazil nut or two to your breakfast for an easy antioxidant fix.
The beauty of focusing on antioxidants? These shifts are simple, sustainable, and come with virtually no downside. Something as minor as making your plate more colorful or adding an extra serving of fruits or veggies can add up, not only supporting your overall health and contributing to benefits like stronger bones and a healthier heart as you age, but yes, possibly delaying menopause, too. Small steps—and big rewards!
Related:
- 10 High-Magnesium Foods for Better Sleep and Stronger Bones
- The Super Fruit You’re Probably Not Eating
- The 4 Reasons You Crave Sugar, According to Experts
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