Instead of going on estrogen replacement therapy and getting unwanted side effects, there is a more natural way to revitalize your estrogen levels. Estrogen is a vital female hormone for developing and normal functioning of reproductive, endocrine, cardiovascular, bone, and digestive functions.
The deficiency of the female hormone affects not only appearance but also well-being. Eating estrogen-rich foods will help you bring yourself to the appropriate level to rebalance your hormones to feel happy and healthy again. However, this article is for you if you want to boost estrogen levels in women naturally, without hormonal drugs.
1. Sesame seeds
Sesameseeds and sesame seed oil contain lignans, the prime phytonutrient for estrogen. However, if you want to reap the ultimate benefit, you will want whole sesame seeds.
Phytosterol, which is contained in sesame, destroys cholesterol plaques, which in turn prevents the formation of blood clots. These little bundles of health are loaded with fiber and other minerals to complement an appropriately functioning body.
For example, a single tablespoon of this estrogen-rich food provides you with 1/10 the daily recommended intake of iron, magnesium, calcium, and 4% of your daily fiber. In addition, regular use of sesame seeds tidies up the nervous system and has a positive effect on brain activity. But do not get carried away and watch the calorie content – one serving of sesame seeds contains 160 kcal.
2. Chickpeas
Also called garbanzo beans, this savory food is a natural source of phytoestrogen. Though that is not real estrogen, phytoestrogen is a complete supplement for it. Do you know what you can make with sesame seeds and chickpeas? Hummus.
However, if you are not a hummus fan, try making falafel, adding this estrogen-rich food to salads, pasta, or whipping them into a veggie burger. Since they are also high in fiber and protein, you will feel satiated for longer.
3. Alfalfa sprouts
An overlooked contender, alfalfa sprouts contain the plant variant of estrogen, like chickpeas. As a result, they are nutrient-dense, low in calories and carbohydrates, and are available year-round.
This means they can cause the same effects in the body as estrogens. Phytoestrogens are controversial but may have several benefits, including alleviating menopausal symptoms caused by declining estrogen levels.
This one of the best foods for your body sprouts adds a delicious crunch to noodle stir-fries, sandwiches, and even salad.
4. Bran Cereals
Aside from being touted for keeping you regular, bran, namely wheat bran, is a prime source of grain-based phytoestrogen. Adding bran to your diet is one of the best ways to balance your hormones. Luckily, because bran has been popular throughout the years, you will have no problem finding a decent cereal that contains it.
More: 7 Vegan Foods Incredibly High in Potassium
5. Soy and Other Legumes
Particular attention should be paid to soy products, the best foods for your body. Phytoestrogens found in soy and soy products are currently the best studied.
Soybeans and green edamame beans are rich in the phytoestrogen isoflavone, which may affect blood estrogen levels, although more research is needed to confirm this information. These natural substances from the group of phytoestrogens make a woman’s ovaries work more actively and produce doses of their estrogen.
6. Dark Chokolate
Nutritionists have long agreed that the use of this delicacy in moderation does not do any harm to the figure. The beneficial effect of bitter chocolate was revealed. This one of the best estrogen-rich foods has unusual properties due to the high content of cocoa beans in it. They contain a large number of flavonoids.
These substances act like antioxidants that help lower blood cholesterol levels. They also prevent damage to cells involved in the entire functioning of the heart. In addition, flavonoids lower blood pressure and maintain an average balance of certain hormones, such as estrogen.
If 90% of dark chocolate 90% is consumed daily, its benefits will be noticeable to the body. Consuming 100 g of delicious treats is the risk of developing cardiovascular disease in a quarter of men, as well as a third of women. But it is not worth what is recommended per day. There is no more than 30 g of dark chocolate!
7. Dried Fruits
Dried fruits may not be all that healthy in the figure, as they contain a lot of sugar, but they are rich in fiber and full of phytoestrogens, raising estrogen levels. The concentration of the female hormone in them is high enough to slow down the aging process, prolong youth and reduce discomfort during menopause.
The largest phytoestrogens are found in dried apricots, and dates are in second place, then prunes and raisins are placed.
8. Coffee
Everyone’s favorite morning drink, made from quality grains, boosts estrogen levels in the blood. When using it, one should remember the adverse effects of the glass on the cardiovascular system, so it is recommended to drink at most 1 cup per day. When buying a drink, it is essential to pay attention to the quality of the product.
9. Red Flower
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Another one of the best healthy foods that boosts estrogen. Infusions and extracts of this plant are used to alleviate menopausal manifestations. Red clover has been used for centuries to treat various women’s ailments.
Red clover is high in isoflavones, which have antioxidant properties. These substances act like hormones in the body, reducing the risk of certain types of cancer, heart disease, and menopausal symptoms.
Red clover harvested in summer has a higher phenolic concentration compared to autumn. In addition, roots grown in pots have significantly more nutrients than plants grown in the field. However, it is not recommended to abuse this estrogen-rich food since its effect on the human body with long-term use has not been fully studied.
More: 10 High Protein Foods to Keep Your Appetite in Check
10. Fruits and Vegetables
Fruits and vegetables have a calming effect on the female body. These foods contain a type of antioxidant that improves circulation and protects against various diseases. They are also excellent sources of phytoestrogens, vitamins, antioxidants, and fiber.
For example, there are many useful substances in strawberries, blueberries, and blackberries. As often as possible, eat spinach, cabbage, eggplant, zucchini, tomatoes, and pumpkin, as they are also estrogenic food.
All these best foods for your body can be eaten alone, in cereals, yogurt, or salads. In addition, fresh fruits can be added to any dish or make great desserts.
Below, we have compiled a list of the most interesting questions about healthy foods that boosts estrogen:
