Estrogen is an important female sex hormone, but it is present in both males and females. Females have a higher level of estrogen as compared to males and deficiency of it can cause many problems like painful sex, mood swing, urinary tract infections, hot flashes, depression, migraines, etc. Estrogen plays a critical role in the reproductive system of the body and the menstrual cycle for females.
The National Center for Biotechnology Information(1) states that it is estrogen that proliferates endometrial cells during the menstrual cycle along with thickening the endometrial lining for pregnancy.
What Are the Benefits of Estrogen?
Hormonal balance is crucial in women. Correct levels of the primary sex hormone, estrogen, maintains the balance along with many different functions. Some of the functions and benefits of estrogen in the body are,
- Prevents aging
- Controls the production of cholesterol
- Prevents hair loss and thinning
- Increases vaginal acidity and inhibits bacterial growth
- Maintains the skin quality
Foods High in Estrogen
The National Center for Biotechnology Information(2) states that flaxseed in diet can regulate estrogen levels and decrease the chances and severity of ovarian cancer in women. A 15% dosage of flaxseeds is also helpful in bringing down inflammation and genotoxicity.
Flaxseeds are rich in omega-3 fatty acid due to which it has anti-cancer, anti-diabetic, anti-inflammatory, antioxidant, and cardioprotective properties. It is also a rich source of dietary fiber and proteins.
- They can easily be incorporated into your diet.
- You can put them every morning in your breakfast cereal or the salad during your daily meals.
- Try to eat at least half a bowl of flaxseeds every day, in one form or another.
[ Read: Benefits of Flaxseeds ]
Soybean is a great source of protein and healthy oils, beneficial for the body. Research has confirmed that soybean reduced menopausal symptoms in many Asian women, as they eat soybean regularly.
Studies(3) reveal that soybean is rich in a hormone-like substance called phytoestrogens which can mimic the actions of the sex hormone estrogen.
- Soybean can be consumed in various ways like soy milk, soy yogurt, soy seeds, etc.
- You can also purchase packed soy food available in the market.
- It is advisable to consume 2 ounces of soybean regularly during any time of the day.
3. Dried Fruits
The National Center for Biotechnology Information(4) reveals that high consumption of dried fruits has been associated with balanced hormonal levels, healthy cardiovascular functions, and control of type 2 diabetes.
Dried fruits are a powerhouse of nutrients and also contain high levels of phytoestrogens. They boost the estrogen level in the body, along with antioxidant and anti-inflammatory functions.
- There are many dried fruits like peanuts, walnuts, almonds, lotus seeds, cashews, pistachios, etc.
- You can eat them directly or even add them to your cereal or salad.
- Try to incorporate 2 ounces of dried fruits every day in your diet.
Fruits are highly recommended estrogenic foods. They are high in fiber and antioxidants and also have rich anti-inflammatory properties. They can protect the body from many diseases and also regulate the hormonal levels of the body.
Peaches are rich in vitamin C and zinc, which boost the levels of estrogen in females and testosterone in males. Studies also reveal that peach contains phosphorus which strengthens the bones and teeth.
- They have zero calories and make you feel fuller after eating it.
- Try to consume at least two medium-sized peaches every day between meals or during breakfast.
Some berries like strawberries, cranberries, and raspberries are rich in phytoestrogens and efficiently balance the hormonal levels of the body.
- You can add berries to your cereal or eat them raw.
- You can also make a smoothie from them and drink it during breakfast.
- Try to incorporate 2 ounces of berries in your diet every day.
[ Read: Healthier Fruits You Must Eat ]
Studies reveal that consumption of garlic in menopausal women greatly dealt with their estrogen deficiency along with performing other menopausal functions. Garlic is rich in anti-inflammatory and antioxidant properties. It is also used to reduce blood pressure and cholesterol.
- 6-7 raw garlic cloves can be eaten every day.
- It can also be minced and grated to be added to vegetables we eat in our meals.
6. Sesame Seeds
Studies have confirmed that consumption of sesame seeds regulates the estrogen levels in postmenopausal women. Sesame seeds are highly rich in phytoestrogens and various other nutrients. They regulate the overall bodily functions and also strengthen the bones.
- You can incorporate sesame seeds into your diet by adding them to your salad or curries.
- Consume 50 grams of sesame seeds daily for five weeks to see quick results.
Tofu is a delicious source of estrogen made from pressed soy milk. Studies reveal that tofu has the highest content of isoflavone, which is a type of phytoestrogen. Along with regulating the hormonal levels in the body, tofu also performs other functions in the body like reducing the risk of diabetes and heart diseases.
- You can consume tofu in many forms like tofu smoothie, burger, soup, milk, etc.
- Or you can add chunks of tofu directly in vegetables and salad.
- Eat 2 ounces of tofu every day to see quick results.
Estrogen is an essential element of the body and very necessary to maintain good health. If you think your estrogen levels are dropping or you observe some other symptoms related to it, then consult a doctor as soon as possible. You can also keep your estrogen levels in check by following a healthy diet, getting adequate sleep, and consuming probiotics.
[ Read: Foods High in Selenium ]
1. What happens when estrogen levels are high?
Elevated estrogen levels are a risk factor for breast cancer and ovarian cancer. High levels of estrogen puts you at higher risk of blood clots and stroke. Estrogen dominance also increases your chances of thyroid dysfunction. T
2. How can I lower my estrogen levels quickly?
Use these foods or habits to increase harmful estrogen:
- Eat healthy bacteria.
- Increase fibre intake.
- Go organic.
- Change up your diet.
- Ensure you’re getting your vitamins.
- Be mindful of what you consume.