If you are experiencing low estrogen levels, you may be wondering what foods can help boost your hormone levels naturally. Estrogen plays a crucial role in maintaining a woman’s reproductive system, bone health, and heart health. It also helps regulate the menstrual cycle and mood. However, certain factors can lower your estrogen levels, including aging, menopause, and some medications. Fortunately, adding certain foods to your diet can help increase estrogen levels naturally. In this article, we will discuss the top foods that can boost your hormones naturally.
Foods High in Phytoestrogens
Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Eating foods that are high in phytoestrogens can help increase estrogen levels naturally. Some of the most common foods that are high in phytoestrogens include:
- Soy products
- Flaxseeds
- Sesame seeds
- Chickpeas
- Beans
- Lentils
- Alfalfa
Soy Products
Soy products, including soy milk, tofu, and edamame, contain high levels of phytoestrogens called isoflavones. Isoflavones can bind to estrogen receptors in the body and help increase estrogen levels. Studies have shown that consuming soy products can help improve menopausal symptoms and bone health in women.
Flaxseeds
Flaxseeds are a rich source of lignans, another type of phytoestrogen. Lignans are known to help increase estrogen levels and have been shown to reduce hot flashes and other menopausal symptoms. You can add ground flaxseeds to your smoothies, yogurt, or oatmeal to increase your daily intake.
Sesame Seeds
Sesame seeds are also a good source of lignans and can help increase estrogen levels naturally. You can sprinkle sesame seeds on your salads or stir-fry dishes to add a nutty flavor and extra health benefits.
Beans and Lentils
Beans and lentils are excellent sources of fiber, protein, and other nutrients. They also contain high levels of phytoestrogens, which can help increase estrogen levels. Adding beans and lentils to your meals can help regulate your hormones and stabilize your blood sugar levels.
Foods High in Vitamin D
Vitamin D is an essential nutrient for maintaining bone health and regulating hormone levels. Studies have shown that low vitamin D levels are associated with low estrogen levels and can increase the risk of osteoporosis and other bone-related diseases. Here are some foods that are high in vitamin D:
- Salmon and other fatty fish
- Egg yolks
- Mushrooms
- Fortified milk and orange juice
Salmon and Other Fatty Fish
Fatty fish, such as salmon, tuna, and sardines, are excellent sources of vitamin D and omega-3 fatty acids. Omega-3s can help reduce inflammation in the body and improve hormone regulation. Adding salmon or other fatty fish to your diet can help increase your vitamin D intake and improve your overall health.
Egg Yolks
Egg yolks are another good source of vitamin D. They also contain other nutrients, such as protein and choline, which are important for maintaining a healthy reproductive system. However, be mindful of your cholesterol intake and limit your egg yolk consumption to one or two per day.
Foods High in Calcium
Calcium is another essential nutrient that can help increase estrogen levels naturally. Calcium is important for maintaining bone health and can also help lower the risk of osteoporosis and other bone-related diseases. Here are some foods that are high in calcium:
- Dairy products
- Leafy greens, such as kale and collard greens
- Broccoli
- Almonds
- Fortified plant milks
Dairy Products
Dairy products, such as milk, cheese, and yogurt, are excellent sources of calcium. They also contain other nutrients, such as protein and vitamin D, that are important for maintaining a healthy reproductive system. However, if you are lactose intolerant or avoid dairy products, you can opt for fortified plant milks or other calcium-rich foods.
Leafy Greens
Leafy greens, such as kale and collard greens, are high in calcium and other nutrients that can help increase estrogen levels naturally. You can add them to your salads, stir-fry dishes, or smoothies to get a daily dose of calcium and other health benefits.
Foods High in Omega-3 Fatty Acids
Omega-3 fatty acids are another type of healthy fat that can help improve hormone regulation and reduce inflammation in the body. Here are some foods that are high in omega-3s:
- Fatty fish, such as salmon and tuna
- Flaxseeds
- Chia seeds
- Walnuts
- Algae-derived supplements
Chia Seeds
Chia seeds are a good source of omega-3 fatty acids and other nutrients, such as fiber and protein. You can add chia seeds to your smoothies, yogurt, or oatmeal to get a daily dose of omega-3s and other health benefits.
Walnuts
Walnuts are another good source of omega-3s and other healthy fats. They also contain other nutrients, such as protein and fiber, that can help regulate your hormones and improve your overall health. You can add walnuts to your salads or oatmeal to get a daily dose of omega-3s and other health benefits.
Foods to Avoid
In addition to adding certain foods to your diet, it is important to avoid foods that can lower your estrogen levels. Here are some foods to avoid:
- Caffeine
- Alcohol
- Sugar
- Processed and fried foods
- Meat and dairy products from conventionally-raised animals
Caffeine
Caffeine can interfere with the absorption of calcium and other nutrients, which can lower your estrogen levels. If you consume caffeinated beverages, such as coffee or tea, it is important to limit your intake and opt for decaffeinated versions instead.
Alcohol
Alcohol can also interfere with the absorption of nutrients and increase the production of estrogen-metabolizing enzymes, which can lower your estrogen levels. If you consume alcohol, it is important to limit your intake and opt for low-alcohol or alcohol-free versions instead.
Conclusion
Eating a healthy and balanced diet that is rich in phytoestrogens, vitamin D, calcium, and omega-3 fatty acids can help increase your estrogen levels naturally. It is also important to avoid foods that can lower your estrogen levels, such as caffeine, alcohol, and processed and fried foods. By making these simple dietary changes, you can support your hormone health and improve your overall wellness.
FAQs
- Q: Can men benefit from eating foods that increase estrogen?
- A: Estrogen is primarily a female hormone, but men also produce small amounts of it. Eating foods that are high in phytoestrogens, such as soy products and flaxseeds, can help increase estrogen levels in men as well.
- Q: Are there any risks to eating foods that increase estrogen?
- A: While eating foods that increase estrogen levels naturally is generally safe, it is important to consult with your healthcare provider if you have any underlying medical conditions or hormonal imbalances. Certain foods, such as soy products, may interfere with certain medications or medical conditions.
- Q: How long does it take for dietary changes to increase estrogen levels?
- A: It can take several weeks or months for dietary changes to have a noticeable effect on estrogen levels. It is important to be patient and consistent with your dietary changes and consult with your healthcare provider if you have any concerns.
References
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2. Fazeli Farsani S, Mohammad‐Alizadeh‐Charandabi S, Shahnazi M, et al. The effectiveness of red clover in alleviating menopausal symptoms: A randomized, double‐blind, controlled trial. Phytother Res. 2019;33(4):1004-1010.
3. National Institutes of Health. Vitamin D: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#en11. Accessed June 1, 2021.
4. Weaver CM, Gordon CM, Janz KF, et al. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporos Int. 2016;27(4):1281-1386.