​When you think of spinach, do you think of Popeye? Well, spinach does a lot more than give you big muscles! Spinach is great for your skin and hair! It helps keep your hair moisturized, and helps all body tissues, including skin and hair be healthy and grow by increasing collagen. It also contains iron, which prevents hair loss due to deficiency.

Spinach is low in calories, yet high in vitamins and minerals that your body needs.  Spinach contains magnesium that helps reduce the effects of stress on the body by keeping your blood pressure from spiking, says Beth Reardon, R.D., director of integrative nutrition at Duke Integrative Medicine in North Carolina.  By eating 3 cups of spinach, you consume 40 percent of your body’s daily magnesium needs.
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Spinach is full of chlorophyll, which helps block certain carcinogenic compounds generated from grilling. So, the next time you grill out, enjoy a delicious spinach salad on the side! Spinach also helps prevent asthma, improve bone health and promote regularity.

1 cup of raw spinach contains:

• 7 calories
• 0 grams fat
• 0 grams cholesterol
• 24 mg sodium
• 1 gram fiber
• 1 gram protein
• 56% daily value of Vitamin A
• 14% daily value of Vitamin C
• 5% daily value of Iron
• 3% daily value of Calcium
• It also contains Vitamin E, Vitamin K, Thiamin, Riboflavin,  Vitamin B6, Folate, Phosphorus, Potassium, Copper and Manganese.

Your diet while going through menopause can have an impact on how your body responds to the hormonal changes. Some claim that a vegan diet my help women to get through menopause with much more ease. In any case, eating a healthy, whole foods diet is always a good idea.
Some good foods to add to your diet during menopause include:

• wheat germ
• mung beans
• string beans
• seaweed
• spirulina
• millet
• black beans
• tofu
• kidney beans
• barley
• black sesame seeds whole wheat
• leafy greens
• nuts
• seeds
• egg whites
• legumes
• cold-pressed cooking oils

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As little as 3 mg of boron can double blood levels of estrogen. If you want to increase these levels, include boron containing foods in your diet. Top boron-containing foods include strawberries, peaches, cabbage, tomatoes, dandelion, apples, asparagus, figs, poppy seeds, broccoli, pears, cherries, beets, apricots, currants, parsley, dill, cumin seed (in descending order of potency.)

Soy contains photoestrogens which can ease symptoms of menopause and may decrease the risk of breast cancer. Although those with a history of breast cancer should check with their doctor before consuming large amounts of foods containing phyroestrogens.
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Avoid tea, coffee, alcohol, processed foods, dairy, sugar, deep-fried fatty foods, and excessive meat. Animal-based meats affect hormone levels rapidly and strongly.

You often hear the advice to “Eat your greens!”  However, it’s important to eat food of a variety of colors because they contain different nutrients.  Purple and blue are often neglected colors in the average diet.  In fact, eighty-eight percent of people don’t get enough purple and blue in their diet.  Purple and blue foods only make up three percent of the average diet.  These foods are packed with disease-fighting antioxidants.  Scientists believe that compounds known as anthocyanins, found in these foods, get rid of free radicals and soothe inflammation. 

A study done by the National Health and Nutrition Examination Study found that people who ate blue and purple fruits and vegetables had a lower risk for high blood pressure and were less likely to have low levels of HDL “good” cholesterol.  These people are also less likely to be overweight.  By reducing three of the five risk factors for metabolic syndrome, it is also believed that eating purple and blue foods will reduce the risk for type 2 diabetes and cardiovascular disease.  

The white group of fruits and veggies contain healthy compounds that may help lower blood pressure and cholesterol and may help reduce the risk of stomach cancer and heart disease. 

Bananas are a good source of potassium, which helps prevent high blood pressure and atherosclerosis.  Bananas also ease constipation, protect the stomach against ulcers, reduce depression, reduce the risk of stroke, promote kidney health and help build strong bones. 

Potatoes are a good source of vitamins C and B6, manganese, copper, potassium, fiber and tryptophan.  The health benefits of potatoes include protection against heart disease, reduction of blood pressure, increased endurance, and maintenance of normal brain cell and nervous system activity. 

Cauliflower is full of nutrients such as vitamins C and K, folate, fiber, and the B-complex vitamins.  Cauliflower helps to detoxify your body, promotes heart health, and protects against rheumatoid arthritis. 

Orange and yellow fruits and veggies are usually colored by beta-carotene, which your body turns into vitamin A.  These foods help keep your eyes and immune system healthy and can help reduce the risk of some cancers and heart disease.  They also often contain vitamin C and folate as well.  Lemons are a good source of vitamin C, which had been found to reduce the risk of death from all causes.