We all want to be fit and healthy, but there are various things that influence our health. Estrogen, for example, is a critical hormone in the female body that controls the menstrual cycle, sexual desire, and reproductive cycles.
It’s possible that a drop in oestrogen levels in the body is causing irregular periods, mood changes, hot flashes, or abrupt weight gain. If that is the case, it is recommended that you adjust your diet to include more estrogen rich foods.
Dietary estrogen known as phytoestrogens are naturally occurring plant chemicals that you can take to make up for estrogen deficiency. They function similarly to estrogen generated by the body.
Let’s see the list of foods in this post that can help you maintain a healthy level of oestrogen.
Table of Contents
How Do Phytoestrogens Affect Your Health?
Estrogen is the most common female hormone generated in the body, and it has a variety of roles.
Here are a few of estrogen’s functions in the body:
- Regulates nervous system processes
- Regulates body temperature, and boosts endorphin effects
- Improves skin quality and prevents ageing
- Preserve the bone strength and prevents bone loss
- Controls cholesterol synthesis in the liver
- Reduces the risk of bacterial infections by increasing vaginal acidity
- Regulates hair development
If there are hormone imbalances, it can affect
- Temperament
- Sleep
- Ability to conceive
- Make more prone to hormone-related medical disorders such as PCOS, early-onset menopause, infertility, and hirsutism
Phytoestrogens have a similar molecular structure to oestrogen and may mimic estrogen’s hormonal actions. Phytoestrogens bind to estrogen receptors in your cells, altering estrogen action throughout your body.
While the majority of the foods listed in this post below have been proven to contain estrogen or phytoestrogen, keep in mind that there are many differing viewpoints. Certain foods can cause your body’s estrogen levels to drop in some situations.
Please speak with your doctor about your individual medical status to determine which types of estrogen or foods are best for you to consume. You can consult with the best endocrinologists near you via Healthwire.pk.
High Estrogen Rich Foods
Now, let’s see the list of high estrogen rich foods that you can incorporate into your daily diet.
1- Flax Seeds
Flax seeds are one of the most estrogenic foods available. Of all the foods high in estrogen, they contain the highest phytoestrogen content. Studies have revealed that phytoestrogens present in flax seeds may help reduce the risk of breast cancer, particularly in postmenopausal women.
Flax seeds are also high in dietary fibre, which aids in cholesterol reduction and digestive system regulation. This is due to the high content of omega-3 fatty acids in their flesh.
How to eat flaxseeds?
They’re simple to include into other dishes you’re already eating. You can sprinkle the seeds on cereal, add them to salads, or blend them into yoghurt or smoothies.
2- Sesame Seeds
Due to their high quantities of lignans, sesame seeds, like flaxseeds, are classified as ‘estrogen promoting foods’.
Consuming sesame seed powder on a daily basis can raise estrogen levels while also lowering blood cholesterol. In women approaching menopause, sesame seeds have been proven to enhance poly estrogen levels.
How to eat sesame seeds?
These fibrous seeds can be sauteed and eaten or used as a salad dressing. You can also use sesame butter, which has both flavour and health advantages.
3- Nuts
Another food rich in estrogen includes nuts. The most estrogen-rich nuts are:
- Peanuts
- Pistachios
- Walnuts.
These nuts are ideal for maintaining a healthy body because they include a variety of critical vitamins and minerals.
How to include nuts in your diet?
Obtain a packet of mixed nuts and include them in your snacking snack list. All you need is the correct number of nuts to keep your estrogen levels in check.
4- Next is, Soybeans
Soybeans, also known as edamame, are among the best sources of phytoestrogens, making them one of the most efficient estrogen boosters on the market.
Edamame makes a great snack and is a quick and easy method to consume high estrogen rich foods.
5- Garlic
Garlic is used in practically all cuisines because of its delicious flavour and aroma, but garlic benefits on health have a log list. Garlic has the ability to help with estrogen insufficiency.
Furthermore, a month-long trial of postmenopausal women found that garlic oil supplements may protect against bone loss caused by estrogen shortage.
6- Berries
Everyone’s favourite berries are used to improve not only the taste and appearance of food, but also the nutritional value of it. Poly oestrogen is found in strawberries, blueberries, cranberries, and raspberries.
You can use the berries in a variety of desserts or eat them raw as a snack in between meals.
7- Tofu
Tofu is made from soy milk, which contains a lot of phytoestrogens, particularly isoflavones. Tofu is a versatile food that may be used in a variety of dishes, ranging from soup to stir fry.
8- Whole Grain Bread
Whole grain breads, such as wheat, barley, oats, rye, etc., have naturally high quantities of lignans, a kind of phytoestrogen, and can be a good approach to help enhance estrogen levels through food, depending on the concentration in each loaf.
9- Cruciferous Vegetables
Cruciferous veggies will become your new best friends if you wish to raise the amount of estrogen in your body. Some of the most common cruciferous vegetables that assist the body increase estrogen levels include:
- Cabbage
- Cauliflower
- Broccoli
- Brussel sprouts
These vegetables may be used to make tasty recipes or to add to your everyday salad. These vegetables can also be blended and used to make healthy juices.
10- Dried Fruits
Dried fruits are nutrient-dense, tasty, and simple to eat as a quick snack. They’re also high in phytoestrogens. Dates, prunes, and dried apricots are just a handful of the dried foods with the most phytoestrogens.
11- Peaches
The delicious fruit of the peach includes lignans, as well as various other vitamins and minerals, that assist to raise estrogen levels in the body. These fruits have also been linked to a lower incidence of breast cancer in postmenopausal women.
You can eat this fruit cooked, raw, chopped, or sauteed, depending on your preference. You may also incorporate them into your favourite milkshake or add them to your favourite salad.
Know more about peach benefits.
The Bottom Line!
Phytoestrogens can be found in many different plant diets.
Try introducing some of the nutritious and delicious items suggested in this post into your diet to increase your phytoestrogen consumption.
However, moderation is the key. Overconsumption of high estrogen rich foods may lead to serious complications such as infertility, decreased thyroid function, etc.
