Estrogen levels in your body play a crucial role in your overall health and well-being. Estrogen is a sex hormone that plays a key role in your reproductive health starting from puberty to menstruation, pregnancy, and fertility to even menopause. It is responsible for regulating your menstrual cycle, maintaining bone density, and keeping your cholesterol and blood sugar levels in check. Estrogen levels drop as we age. However, sometimes the estrogen levels can dip or spike due to a variety of reasons such as menopause, pregnancy, or certain medications.
In this blog we will find how to increase your estrogen naturally. We will find out estrogen rich foods list
What is Estrogen?
Maintaining a healthy balance of estrogen in the body is essential for overall health and well-being. Estrogen plays a crucial role in the reproductive system, bone health, and many other bodily functions. While certain foods like soy products and flaxseeds contain phytoestrogens that can help naturally increase estrogen levels, eating a balanced diet with a variety of fruits, vegetables, whole grains, and healthy fats is equally important. It is crucial to consult with a healthcare professional before making significant changes to your diet or taking supplements to increase estrogen levels.
Foods Rich in Estrogen
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Flax Seeds
Flax seeds are small golden or brown seeds that are very popular because of their multiple health benefits. They are one of the best estrogen foods that can easily be incorporated into the diet.
Flax seeds are abundant in lignans, which are chemical compounds acting as phytoestrogens. Compared to other plant-based foods, flax seeds contain lignans up to 800 times more. (3)
Research indicates that flax seeds’ phytoestrogens may have a significant impact on reducing the likelihood of breast cancer, particularly among postmenopausal women.
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Soybeans and edamame
The processing of soybeans can yield various plant-based items like tofu and tempeh while consuming them as edamame is also an option.
Edamame beans are green, immature soybeans that are sold frozen in their inedible pods.
Soybeans as well as edamame have been associated with multiple health advantages and offer a good amount of protein, essential vitamins, and minerals.
They also contain phytoestrogens known as isoflavones. Soy isoflavones have the ability to imitate the impacts of natural estrogen in the body, resulting in an estrogen-like effect. As a result, they can either elevate or lower blood estrogen levels.
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Dried Fruits
Dried fruits are a delicious source of nutrients that can be enjoyed as a snack. Additionally, they are a good source of phytoestrogens, providing a powerful boost to one’s health.
Dried fruits such as dates, prunes, and apricots are rich in phytoestrogens. In addition to this, they are a great source of fiber and other essential nutrients, which makes them a nutritious snack option. (4)
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Sesame seeds
Sesame seeds are tiny seeds filled with fiber that is frequently used in Asian cuisine to provide a gentle crunch and nutty taste. Sesame seeds are an excellent choice if you are looking for estrogen-rich foods. They are also abundant in phytoestrogens, along with other significant nutrients.
It is worth noting that a study conducted in 2006 revealed that the intake of sesame seed powder could potentially influence the levels of estrogen in women who have gone through menopause. (5)
Over a period of 5 weeks, the participants included in the study consumed 50 grams of sesame seed powder on a daily basis. As a result, not only was there an increase in estrogen activity but also an enhancement in the levels of blood cholesterol. (6)
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Garlic
Garlic, a commonly used ingredient, is known for its strong taste and scent. Its culinary benefits are widely recognized, but it is also celebrated for its various health advantages.
During a brief study conducted in 2012, women who were postmenopausal and consumed garlic supplements experienced decreased scores on inflammation blood tests.
The anti-inflammatory effect of garlic may provide defense against bone loss associated with estrogen insufficiency.
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Peaches
Peaches are a type of fruit that have fuzzy skin and yellowish or white flesh. They have a sweet taste and are not just rich in vitamins and minerals, but also contain lignans – phytoestrogens that offer various health benefits. (6)
It is worth noting that according to a 2009 investigation of various studies, consuming diets high in lignan content could potentially reduce the chances of postmenopausal women developing breast cancer by up to 15%. (7)
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Berries
The numerous health benefits of berries have been widely acknowledged for a long time. These fruits are packed with essential nutrients such as vitamins, minerals, fiber, and beneficial plant compounds like phytoestrogens. Strawberries, cranberries, and raspberries are excellent sources of these nutrients.
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Wheat Bran
Wheat bran is a rich source of phytoestrogens, specifically lignans. According to a study, grinding wheat bran into minuscule “micronized” particles may enhance its ability to increase blood estrogen levels when consumed. (8)
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Tofu
Tofu is produced by solidifying soy milk and compressing it into dense white blocks. It is a widely used protein source for plant-based diets, particularly among vegans and vegetarians. Moreover, it contains high levels of phytoestrogens, predominantly isoflavones.
Among all soy products, tofu contains one of the highest amounts of isoflavones. Although soy milk has comparatively lower levels of isoflavones, it is still considered a good source.
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Cruciferous vegetables
Cruciferous vegetables encompass a wide variety of plants that offer a range of tastes, consistencies, and nutritional benefits. Phytoestrogens are abundant in cruciferous vegetables such as broccoli, cabbage, and collard greens. (9)
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Tempeh
Tempeh is a widely used substitute for meat among vegetarians. It is produced by fermenting and compressing whole soybeans into a solid and compact cake.
Tempeh is a highly valuable source of protein, prebiotics, vitamins, and minerals. Moreover, it contains a substantial quantity of phytoestrogens, specifically isoflavones.
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Red Wine
Red wine contains resveratrol, a polyphenol that may mimic the effects of estrogen in the body. While it may have some estrogenic effects, it’s important to note that the impact is relatively modest and should not be relied upon as a primary means of increasing estrogen levels.
Conclusion
These dietary modifications show tremendous benefit only if accompanied by relevant lifestyle modifications and work towards improving overall health. Maintaining a healthy weight, reducing stress levels, improving your sleep schedule, being physically active, and limiting alcohol intake – all play a pivotal role in balancing hormones.
Estrogen is an essential part of your reproductive health — and your overall health for that matter. It’s natural for estrogen levels to vary depending on your age and menstrual cycle. If they’re consistently high or low, you may experience unpleasant symptoms worth discussing with your health provider that may need medical intervention/supervision.
FAQs
1.How can I increase my estrogen naturally?
A. To naturally support estrogen levels, consume foods rich in phytoestrogens (e.g., soy, flaxseeds), maintain a healthy weight, exercise regularly, and manage stress. Consult a healthcare professional for guidance.
2. Is papaya rich in estrogen?
A. Papaya contains phytoestrogens, which are plant compounds that can have a mild estrogen-like effect, but it’s not considered a rich source.
3. Which fruit has the most estrogen?
A. Fruits that are high in Vitamin C have the most estrogen.
4. Which vegetable is high in estrogen?
A. Soy-based products, such as tofu and tempeh, are rich in phytoestrogens. Flaxseeds, sesame seeds, and legumes like chickpeas and lentils also contain moderate amounts of phytoestrogens.
5. How do I know if my estrogen is low?
A. Signs of low estrogen may include irregular periods, hot flashes, mood swings, fatigue, and vaginal dryness. A healthcare provider can confirm hormone levels through blood tests.
1 Comment
Hey, thank you for sharing this informative article. I am also using black garlic capsules to control cholesterol and heart health.