Whilst going through the andropause or menopause, try to avoid sugar and refined or processed foods with artificial additives as much as possible and stock up on the following natural whole foods. Try to make sure they are organically produced whenever possible.
Meat and eggs (Three times a week)
Beef (organic lean grass-fed), eggs, lamb, poultry and game birds, organ meats, rabbit and venison.
Fish (Three times a week)
Bloater fish, carp, cod, eel, halibut, herring, hilsa fish, kipper, mackerel, octopus, pilchards, salmon, sardines, shellfish, sprats, squid, swordfish, trout, tuna (fresh only) and whitebait and all other oily fish. Anchovies are high in sodium so not advised for those with high blood pressure. Deep sea fish and bottom dwelling shellfish can be contaminated with mercury so it is advisable to consume these with some algae, coriander and other green leafy vegetables or sulphur-rich foods which can chelate (bind to) mercury and eliminate it from the body.
Dairy (Yoghurt and kefir milk daily and cheese three times a week)
Kefir milk, non-pasteurised blue cheese and yoghurt (plain with live cultures)
Whole grains and psuedo-grains (At least one every day)
Amaranth, barley, brown rice, buckwheat, millet, oats, quinoa and teff. Consume one tablespoon of psyllium husks per day in a large glass of water or sprinkled onto meals as it has powerful properties that can support digestion and excretory processes and will work within two days to fix many colon and digestive issues.
Vegetables (A selection of at least four different colours per day)
Algae, alfalfa, artichoke, ashitaba, asparagus, aubergine, beetroot, bell peppers (all colours), broccoli, Brussel sprouts, carrot, celery, chicory, collard greens, courgettes, cress, cucumber, daikon, fenugreek, garlic, kale, kelp, leeks, lettuce, marrow, mushrooms, mustard greens, okra, onions, peas, radishes, seaweed, spinach, spring onions, Swede, sweet potatoes, Swiss chard, tomatoes, turnips and watercress. Algae, such as chlorella and spirulina, contain many important nutrients and minerals often lacking in land-based crops. Take one tablespoon of one of them per day. Also consume three or four chopped garlic cloves per day. Let them and other allicin-producing plants, such as chives, leeks, onions and spring onions, stand for ten minutes to allow for the process, that produces allicin in these plants when they are damaged, to take place. Allicin has many powerful properties that benefit the health.
Legumes (Two or three times a week)
Black beans, black-eyed peas, broad beans, chickpeas, legumes, lentils, lima bean, mung beans, navy beans, peas, pinto bean, red kidney beans, soya beans and winged beans.
Fruit (A selection of two or three colours per day)
Apples, apricots, avocado, bananas, berries, cherries, kiwi fruit, lemons, limes, grapefruit, grapes (black or red), mango, maqui berries, mosambi juice, orange, papaya, peaches, pears, plums, pomegranate, tangerines and watermelon.
NOTE: Grapefruit can interact with many medications.
Apricots, barley grass, chlorella, dates, figs, goji berries, maqui berries, raisins, spirulina and sultanas.
Juice (Fresh, additive free, unsweetened - three glasses daily)
Beetroot, carrot, cranberry, elderberry, grape, lemon, lime, mosambi, nasturtium (freshly pressed), orange, papaya, pineapple, pomegranate and tangerine.
Seeds (A snacks or added to meals daily)
Flaxseeds, hemp, nasturtium, poppy, pumpkin, sesame, sunflower and watermelon. Hempseeds provide the correct balance of omega-6 (inflammatory) to omega-3 (anti-inflammatory) fatty acids and should be consumed daily. A handful of pumpkin seeds can be sprinkled on any dish or in sandwiches daily and add many important nutrients.
Nuts (as snacks or added to meals daily. Best consumed with dried fruits to obtain an equal balance of vitamin C and E)
Almonds (five per day), Brazil nuts (two per week unless excessive sweating, through exercise or fever, has taken place, then eat two per day), cashews, chestnuts, coconut, hazelnuts, peanuts, pecans, pine nuts and walnuts (5 five per day).
Sprouts (see the Micro-diet sprouting page to find out how to grow your own then add to meals and snacks daily)
Alfalfa, almond, amaranth, barley, broccoli, buckwheat, cabbage, chickpea, corn, hazelnut, fenugreek, flaxseeds, kamut, leek, lemon grass, lentil, lettuce, milk thistle, mizuna, mung beans, mustard, oat, onion, pea, peanut, radish, rice, rocket, rye, quinoa, sesame, spinach, spring onions, sunflower, turnip and watercress.
Common herbs (to be used as often as possible daily in meals or as teas)
Basil, cardamom, coriander, cloves, dill, lemongrass, marjoram, mint, oregano, parsley, rosemary, safflower, saffron, sage, tarragon and thyme.
Spices (to be used as often as possible daily. Can be added to teas also)
Cardamom, cayenne pepper, cinnamon, cloves (three ground), cumin, coriander, fennel, ginger, Himalayan pink salt crystals, nutmeg, paprika, peppercorns (all colours), sea salt (pure unrefined) and turmeric. A teaspoon of turmeric should be consumed daily due to its powerful compounds that can prevent many ailments. Sprinkle on to egg, fish and vegetable dishes or on brown rice and other grains.
Oils (cold-pressed only and used to cook with or dress vegetables and salads, especially with foods that contain fat-soluble nutrients, such as carotene, to enable absorption)
Coconut oil, flaxseed, grape seed, coconut oil, olive, rapeseed and a blend of sesame and rice bran oils. Also take 1000 mg of cod liver or krill oil daily, especially during the winter months. Never cook with olive oil as it has a low burning threshold and always buy cold-pressed virgin oils when possible.
Derivatives (to be consumed and used as desired)
Aloe vera juice, anise seed tea, apple cider vinegar, barley grass (powder or juice), bergamot tea, black strap molasses, brewer's yeast, brine pickles, caraway seed tea, chamomile tea, green tea, honey, kimchi, kombucha, miso, peppermint tea, pine needle tea, sauerkraut, tea and tofu. Barley grass is one of the rare plants to contain vitamin B12 so is a useful addition to the diet of those that limit meat intake.
At least one (and ideally many more) natural foods and derivatives should be consumed each day from each of the categories above. Pick one of the six colours of fruit and vegetables to consume daily. Yellow/orange, white, red, green, black/blue/purple and cream/brown. Nature has kindly colour coded natural food for us and each colour provides specific nutrients and minerals in the right balances which are required daily. At least one iron rich green leafy vegetable or herb should be consumed daily. See Nature's Colour codes.
If appetite does not allow enough consumption, juice them or make teas by steeping them in hot water for 15 minutes, then strain and drink immediately to gain the nutrients without the bulk. Teas can be gently reheated and honey and half a freshly squeezed lemon added to make them more palatable and to add additional beneficial nutrients. Always consume the zest of half a lemon daily as this contains many nutrients that can help alleviate symptoms of the andropause and menopause.
NOTE Non-heme iron is found in tea and dark green leafy vegetables like spinach and kale. However, tea and green leafy vegetables also contain oxalates that block the absorption of iron. To assist the body in the absorption of non-heme iron eat a couple of strawberries, a kiwi fruit or some orange, tangerine or mango at the same time.
NOTE: To benefit from foods containing fat-soluble nutrients, such as the carotenoids in carrots and tomatoes, always eat together with oily foods like rapeseed oil, olive oil, fish, nut or other seed oils or avocado because carotenoids are fat-soluble, meaning they are only absorbed into the body along with fats and can then assist with the manufacture of the essential vitamin A nutrient.