Filling up on our daily vegetables is important to maintain the health of all of our bodily systems, however, daily vegetable consumption has shown to be particularly beneficial for women currently managing symptoms of menopause. The vitamins, minerals, antioxidants, fiber, and more found in vegetables is critical for supporting the health of our body’s including the endocrine system.

This recipe is filled with a variety of vegetables, including red bell pepper, red onion, avocado, parsley, and cherry tomatoes, offering a range of vitamins and minerals, perfect for women’s health. A staggering 17,473 women participated in the Women’s Health Initiative Dietary Modification trial which included increasing daily consumption of fruits and vegetables every day for a year. This led to a reduction of hot flashes and night sweats for menopausal women (1).

This colourful bowl is not only filled with vegetables but contains 40% of the recommended daily intake of protein. The high protein content comes mostly from the black beans and chickpeas in this recipe, plus an extra bit of protein from the quinoa. Consistent consumption of protein is important to support bone density and prevent age-related muscle loss (2).

The dressing for this bowl includes lemon, lime, and garlic which really enhances the flavours of this colourful bowl. Garlic specifically is a highly regarded spice known for reducing inflammation across bodily systems. Research has shown that individuals who take garlic supplements have lower markers of inflammation in their blood (3).

 

1. Kroenke, C., Caan, B., Stafanick, M., Anderson, G., Brzyski, R., Johnson, K., … & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980-988. doi: 10.1097/gme.0b013e31824f606e
2. Paddon-Jones, D., & Rasmussen, B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinions in Clinical Nutrition and Metabolic Care, 12(1), 86-90. doi: 10.1097/MCO.0b013e32831cef8b.
3. Mirzavandi, F., Mollahosseini, M., Salehi-Abargouei, A., Makiabadi, E., & Mozaffari-Khosravi, H. (2020). Eeffects of garlic supplementation on serum inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Diabetes and Metabolic Syndrome, 14(5), 1153-1161. doi: 10.1016/j.dsx.2020.06.031

This vibrant dish is a wonderful plant-based meal providing you with the nutrients needed to support your mental health!

Filled with vibrant vegetables and bold flavours, it is the perfect staple recipe! 

Edamame is a type of soybean with a nutritional profile built to support your mental health. Edamame has a low glycemic index, meaning that when consumed it does not spike your blood sugars. This is an important quality when it comes to your mood, as fluctuating blood sugar levels have been shown to have negative impacts on one’s mood. Individuals diagnosed with diabetes, who typically have fluctuating blood sugar levels, are at a higher risk of being diagnosed with a mood disorder such as depression or anxiety (1).

Mushrooms are believed to provide a plant-based source of vitamin D. While vitamin D can be produced in the body when our skin is exposed to sun, the limited hours of sun exposure during the winter months make dietary sources of vitamin D important. Low levels of vitamin D is correlated with mood disorders such as anxiety and depression (2). Vitamin D supplementation has been shown to decrease depression and anxiety symptoms (3). While mushrooms provide a good source of dietary vitamin D, protective against poor mood, it is important to ensure that they were grown in sunlight for optimal vitamin D levels (4).

Ginger is used to enhance the flavours of this dish. Ginger’s known benefits include containing high levels of antioxidants to fight oxidative stress and protect against cell damage. Recently, animal models have shown promise that ginger may be effective at reducing anxiety symptoms (5), giving it potential to support mood in humans.

References: 

1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x 
2. Bicikova, M., Duskova, M., Vitku, J., Kalvachova, B., Ripova, D., Mohr, P., & Starka, L. (2015). Vitamin D in anxiety and affective disorders. Physiology Research, 64(2), 101-103. doi: 10.33549/physiolres.933082 
3. Byrn, M., Adams, W., Emanuele, M., Mumby, P., Kouba, J., & Wallis, D. (2017). Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes. Journal of Diabetes Research, 2017, 1-11. doi: 10.1155/2017/823863. 
4. Cardwell, G., Bornman, J., James, A., & Black, L. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients, 10(10), 1498. doi: 10.3390/nu10101498.
5. Fadaki, F., Modaresi, M., & Sajjadian, I. (2017). The effects of ginger extract and diazepam on anxiety reduction in animal model. Indian Journal of Pharmaceutical Education and Research, 51(3), 159-162. doi: 10.5530/ijper.51.3s.4