7 foods that improve your estrogen levels


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Learn all about some foods that improve estrogen levels in the article below. Some may even surprise you!

Last update: June 30, 2023

Hormonal imbalances can occur at different stages of life. With food, it is possible to provide foods that improve estrogen levels and try to regulate any imbalances that may arise.

In some situations it is necessary to increase the presence of these foods. But before you make any dietary changes, It is important to consult a specialist to rule out health problems and not to consume too much of what does not bring you any benefit.

What is estrogen and what is its function?

estrogen is the name for a group of hormones that play an important role in the sexual and reproductive development of women. As stated by the experts below johns hopkins Medicine, They are synthesized in the ovaries, adrenal glands and fat cells.

The most well-known functions of this hormone are the regulation of the menstrual cycle, the development of female sex organs, and the development of pubic and armpit hair. However, These hormones travel through the blood and send messages to other organs and tissuessuch as skin, heart, liver and brain.

Therefore, its effects go beyond sexual health. According to the health portal Barna ClinicHealth Portal, these are some of its other outstanding features:

  • Regulation of blood cholesterol levels
  • promoting bone health
  • Participation in the formation of collagen
  • Libido stimulation

Therefore, it is important to maintain adequate levels of this hormone as a deficiency or excess is associated with many chronic and acute diseases.

This can be read in one article published in the diary Biomedical and Pharmacotherapywhere they point out:

  • The drop in estrogen levels that accompanies aging can impact bone loss, muscle degeneration, or blood sugar and lipid imbalances.
  • Excess estrogen has been linked to problems such as polycystic ovary syndrome, infertility, and breast and ovarian cancer.

7 Foods That Improve Estrogen Levels

Diet and lifestyle are two factors that can affect estrogen levels made by the body.

As mentioned in this publication in the diary nutrient, Phytoestrogen is a compound found in vegetables that has estrogenic effects. Depending on the food consumed, the values ​​can therefore be higher or lower.

However, it should be noted that there are many factors that determine the action of phytoestrogens:

  • The hormonal situation of the person: age, sex and physiology.
  • The state of their health.
  • Availability, type and amount of phytoestrogen consumed.

Therefore, with the current state of knowledge This grocery list serves as a guide. In case of doubt or suspicion of a hormonal problem, it is imperative to consult the medical team.

Note: The foods we are talking about should always be included as part of a balanced diet.

We think you may also be interested in reading: Estrogen: An Essential Hormone for Women

1. Dried fruits

Dates are foods with phytoestrogens
Dried apricots, dates and all dried fruits contain phytoestrogen.

Dried fruits such as Events, Prunes or apricots can help improve estrogen levels. These are healthy snacks that can also be easily transported on the go or when travelling.

These are foods that concentrate all the nutrients found in fresh fruit, but in larger quantities: carbohydrates, fiber and vitamins. This is due to the loss of water during the production process.

As can also be seen from the published analyses Groceries, She are characterized by the presence of various phenolic compounds, According to a study in the journal, some of these may have estrogenic activity Frontiers in pharmacology.

2. Flaxseed

Small flaxseeds are another food high in substances with an estrogenic effect on the body.

In this case, as can be read In Trends in Food Science and TechnologyThese are lignans that are also found in other seeds, vegetables or fruits.

Flaxseeds can be easily integrated into everyday life. Just add a small spoonful to yogurt, fruit smoothie, vegetable cream or porridge.

3. Beans

Within the large group of phytoestrogens we can highlight three of them: coumestane, lignans and isoflavones. As stated by dr Black for McGill University, The former occur in relatively high amounts in beans.

There are also other legumes that can be counted among the foods that improve estrogen levels: red and kidney beans, chickpeas or mung beans. They not only contain coumestane, but also isoflavones. That being said, they are all a good source of protein. Therefore, Including legumes in your diet and replacing meat can provide additional benefits in this regard.

It’s useful to note that following a diet like the so-called “Western” diet has been linked to poorer hormonal health. This indicates various sources, including the diary Biochimica and Biophysica Acta. Therefore, following a diet with beans is not a bad idea.

4. Alfalfa sprouts

Alfalfa sprouts are a food that has been heavily promoted for some time for its potential health benefits.

His diverse and outstanding nutritional contributions include Experts | out of Memorial Sloan Ketterign Cancer Center indicate that they contain phytoestrogen, which may have some hormonal effect. Despite this property, it is advisable to use them carefully, clean them well and keep them cool, as they have been linked to E. coli and salmonella poisoning.

5. Sesame seeds

Sesame seeds provide phytoestrogens
Data suggests that sesame seeds may have beneficial effects in the body, including regulating hormone function.

Similar to flaxseed, studies name sesame seeds as one of the foods that contain lignans. Once in the body, the gut microbiota can convert them into compounds with estrogenic activity.

This is detailed by the authors of a process published In The Journal of Nutrition. In their experiments, they tested the effects of consuming 50 grams of this food over a 5-week period on a group of postmenopausal women. After these analyzes, the authors came to the conclusion that taking sesame seeds has an antioxidant effect that can improve blood lipids and the state of sex hormones.

6. Soy

Although we present it almost in last place, Soy is among the foods that contain more phytoestrogen. As indicated by the Harvard School of HealthAmong them, isoflavones predominate. Amounts may vary depending on the type of soybean derivative consumed: tofu, tempeh, beverage, or whole grain.

Products are also made from concentrated soy isoflavones. According to information published in the journal hospital nutrition, These have been shown to have various effects during peri- and post-menopause:

  • Improve overall health and quality of life.
  • strengthen bone density.
  • Reduce cardiovascular risk by improving lipid profile.

Because of their high concentration It is not advisable to introduce them without consulting a specialist. On the other hand, soy and its derivatives share many of the benefits of legumes, allowing them to be consumed in moderation as part of a healthy diet.

7. Red fruits and berries

As we mentioned earlier, lignans are a type of phytoestrogen found in abundance in flaxseed or sesame. However, it is not only found in seeds, berries also contain an interesting amount of this nutrient. This is indicated by the authors of an analysis Nordic Council of Ministers.

Therefore, adding a cup of this fresh fruit to the recommended three daily servings can have positive effects on estrogen levels.

Do you like this article? You may also like to read: Taking care of your microbiota helps reduce menopause symptoms

Try these foods that improve estrogen levels

They are all sources of different types of phytoestrogens that help regulate the functioning of this hormone in the body. These are healthy and nutritious foods that can be safely introduced into the healthy population. However, the most important thing is Do this as part of a healthy and balanced diet and not to consume too much of anything.

Also, you should not forget that both the deficit and the excess of estrogen can be harmful to your health. The same applies before you take any measures yourself (including dietary measures). If you suspect that you have hormonal problems, you should definitely consult your doctor.

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