While estrogens are one of the most known and discussed hormones in the female body, most women are unaware of their important role in multiple functions in their body. From puberty to menopause, estrogens are essential since they can affect the female sex drive, the metabolic rate, the health of the reproductive system and triglyceride levels (among others). Foods with high in estrogen and not foods that boost your testosterone!
Like male testosterone, estrogens have their ups and downs as women age. Particularly at the threshold and during menopause, women experience the uneasy health effects of low estrogen levels. Although there are numerous pharmaceutical drugs to treat this hormonal imbalance, nature has provided in the form of foods high in estrogen.
To tackle fluctuation in their estrogen levels, most women are advised to adopt a diet that includes foods high in estrogen and poor in testosterone. So, if you want to combat estrogen deficiency naturally, take a close look at the following countdown of foods high in estrogen.
Lets Go Over Phytoestrogens
pThese are compounds simiar to estrogen. It will mimic the compound estrogen in your body. Estrogen controls many aspects for the human body in women and men. Any food high in this substance will block your receptors that are responsible for fighting estrogen. It may be in tiny amounts but it can still add up if you are not careful. The following List are foods that contain high amount of this substance. Here is a study that states what foods are high in phytoestrogens and here is a government explanation of phytoestrogens and what they do in your body.
Flax seeds are probably the single most efficient way to increase your estrogen levels naturally. Flax seeds are packed with phytoestrogens which are plant-based compounds that elicit effects akin to estrogens. In fact, 100 grams of flaxseed contains 379.380 micrograms of estrogen making the ideal candidate for an estrogen-based diet. This type of seeds is usually found in baked goods such as bread, muffins, and bagels. You can also include flax seeds in a variety of dishes, from morning cereal to poultry delicacies.
But, flaxseeds’ high concentration in phytoestrogens is only the tip of their (nutritional) iceberg. They are also rich in fiber. Therefore, when consumed, they can keep you full for longer. That is why they are also recommended for weight loss diets.
Soy products (especially soy beans) rank high on the list of foods high in estrogen. With 103.920 micrograms per 100 grams, soy products can be a great alternative for women who avoid animal-based products. At the same time, soy is favored for its cancer-fighting properties. A superfood in its full glory! A lot of items have soy in them such as miso soup and many different beans and edamame.
Tofu, which is also known as bean curd, derives from soymilk. So, it is bound to contain a lot of phytoestrogens as well. In particular, Tofu is rich in isoflavones, a phytoestrogen-based compound with potent antioxidant properties.
But, let’s not also forget tofu’s other significant health benefits. This soymilk byproduct is loaded with protein which helps you build up muscle and curbs your appetite. Tofu also works as a great substitute for meat helping you avoid fat and cholesterol.
Chickpeas, beans, lentils, peas and much more. The legume list is long and ready to meet any of your dietary and taste requirements. Even though most legumes are rich in phytoestrogens, they are widely sought-after for other features. However, they should take credit for their significant contribution in increasing estrogen in women.
Along with their ability to boost you estrogen levels, legumes are high in various nutrients such as fiber and protein. As a result, this type of foods can fill you up, promote a smoother digestion and lower cholesterol levels. Now that’s what you may call a superfood!
Dried fruits such as apricots, prunes and dates contain lots of phytoestrogens. So, once consumed, these compounds shall mimic estrogens and produce the same effects as if your body was the one generating estrogen.
Keep in mind, though that the drying process intensifies the effect of vitamins, nutrients and (unfortunately) sugar that is contained in the fruit. So, you’d better eat small servings to avoid sugar overconsumption.
KASHI Go Lean cereal
Green tea, Japanese
Low levels of estrogen are associated with a variety of health issues that may complicate your everyday life. At the same time, simple dietary tweaks can work miracles on your estrogen levels. So, it is up to you to take advantage of the benefits certain foods have to offer as part of a health strategy against estrogen deficiency and be in charge of your body. Here is a study comparing a diet of these type of foods vs not eating these type of foods.