Why Pesto is So Beneficial During Menopause
Pesto is a simple and nutrient pack little treasure. Each of the ingredients are jammed pack with healthy benefits.
Basil – A calming, antioxidant-rich herb
Fresh basil is rich in polyphenols and flavonoids, compounds that help reduce oxidative stress — something that tends to increase after menopause due to declining oestrogen levels. Basil also has mild anti-inflammatory properties and supports liver detoxification pathways, which are essential for healthy hormone metabolism.
Garlic – Heart and immune support
Garlic contains sulphur compounds such as allicin that support cardiovascular health by helping to maintain healthy blood pressure and cholesterol levels. This is especially important post-menopause when heart disease risk increases. Garlic also supports gut health and immune function, both of which influence hormonal balance.
Lemon juice – Detox and digestion booster
Lemon juice adds brightness to pesto while supporting liver function and digestion. The vitamin C in lemon helps combat oxidative stress and supports collagen production. Super beneficial for skin, joints, and connective tissue during menopause. Better digestion also means better nutrient absorption from your food.
Pine nuts – Protein, magnesium, and healthy fats
Pine nuts provide plant protein, magnesium, and monounsaturated fats. Magnesium is particularly helpful for menopausal women as it supports sleep, muscle relaxation, mood balance, and stress resilience. The healthy fats in pine nuts also help stabilise blood sugar and keep you feeling satisfied.
Extra virgin olive oil – Anti-inflammatory powerhouse
Olive oil is rich in oleocanthal and other polyphenols that reduce inflammation in the body. It supports heart health, brain function, and metabolic balance. Including olive oil in your diet is associated with better cardiovascular outcomes. Always something to consider in post menopause.
Together, these ingredients create a nutrient-dense, anti-inflammatory, heart-supportive, and hormone-friendly food that can:
- Reduce inflammation and oxidative stress
- Support cardiovascular health
- Promote stable blood sugar
- Nourish the brain and nervous system
- Aid digestion and liver detoxification
- Provide healthy fats that support satiety and metabolic health
A couple of more ways to use pesto: drizzle over steamed vegetables, grilled chicken, baked fish, roasted sweet potato, zucchini noodles, or mixed through homemade hummus for an incredible dip to have with freshly cut veggies
