Estrogen plays a major role especially in women to regulate their menstrual and reproducing cycle. After certain tests when your doctor diagnosed that you have a low level of estrogen in your body, don’t get depressed or panicked.
You can boost your body with required amount of estrogen naturally without any medication. You can get this from lots of foods that Mother Nature has provided you.
What Is Estrogen And What Is Its Importance?
Estrogen is a hormone that affects women more than men. It is one of the two sex hormones women have. Estrogen plays the most important role to bring about all the physical changes that turn you from a girl into a woman .
Estrogen levels begin to increase in young girls around the age of 8 till her menstrual cycle begins. This period of a female life is known as puberty. It helps to the growth of breasts, growth of pubic and underarm hair and start of the menstrual cycle. It is crucial to fertility also.
Estrogen is also responsible for the bone development. It works out with vitamin D, calcium, and other hormones to break the bones and helps in rebuilding according to the process of your body.
In men this hormone present in a very little amount. Men with too much estrogen may grow breasts and have the poor erection. They may suffer from excess belly fats and low libido.
Let’s have a look at the variety of foods responsible for balancing the estrogen level on your body.
Estrogen Rich Foods List
Soy is one of the richest sources of phytoestrogen present in it. It contains a phytoestrogen called as flavone that may mimic the activity of hormone estrogen in your body. It also contains a plant product known as genistein that mimics the effect of estrogen.
Edamame, are the pods produce by soy plant are responsible for these mimic effects. One cup serving of soy contains 24mg of isoflavone or 103,920mcg of phytoestrogen per 100 gm.
2. Soy Milk
One cup of soy milk contains about 30mg of flavones or 2,957.2mcg phytoestrogen per 100gm. Soy milk helps in your post menopause problems by restoring some of the estrogens with the phytoestrogen present in it.
Replace cow’s milk with soy milk in cereals or drink it directly. You can use them in your cooking or baking.
3. Soy Yogurt
This is made from soy milk. It is also known as bean curd yogurt. A cup of yogurt contains about 21mg of isoflavones or 10,275mcg of phytoestrogen per 100gm.
It is derived from soy milk. It is high in phytoestrogen called isoflavones. 3 ounces of tofu has 20mg of isoflavones or 27,150.1mcg of phytoestrogen per 100gm.
Use it in soups or in any liquid food items to improve the hormone level in your body.
Tempeh can be used to treat menopausal symptoms if you have been told that you are north creating as much estrogen as you need. It is loaded with magnesium and iron and a good source of protein too.
You can intake it as an alternative to meat. Replace this with meat a few times in a week to give the benefit of estrogen level to your body. 100 gm of hummus contain 6, 407mcg of phytoestrogen per serving.
6. Alfalfa Sprouts
This is the easiest choice to improve your estrogen levels. The uniqueness of these sprouts are, they contain plant estrogen which doesn’t have any side effects associated with other forms of estrogen supplementation.
These sprouts contain phytonutrient while being naturally low in calories and carbohydrates. You can use them as a salad topper and on a sandwich also. Before intake, rinse them thoroughly in cold water.
7. Bran Cereals
The bran has been recognized as being a reliable way to increase the amount of phytoestrogen in your body. They help in the balancing of hormones and reducing the symptoms associated with low estrogen levels. Give importance the cereals made from bran.
8. Multigrain Bread
100gm of multi-grain bread contains 4,800mcg of phytoestrogen. They contain a phytoestrogen known as Lignans. Oats, barley, Rye, and wheat come under this category.
9. Herbal Tea
Herbal teas may increase your estrogen levels or provide relief in symptoms of menopause or premenstrual syndrome. Steep the herbs in a cup of hot water for five minutes. Intake them regularly to get proper benefit. Green tea and black tea come in this category.
Caffeine increases estrogen levels. Women who drink more than 2 cups of coffee (200mg of caffeine) per day may have higher estrogen levels than women who don’t. But caffeine doesn’t help in ovulating or fertility in women though it helps to increase the estrogen level.
Try to use organic coffee. Use unbleached filters for a safer brew. Don’t consume more than 400mg of caffeine per day.
11. Chaste Berry Supplements
It helps to get relief from the symptoms of premenstrual syndromes although scientific evidence is currently limited. It has been shown to influence estrogen levels.
You can find this herb in the form of pills in most health stores. For specific dosage follow the package instructions.
These are also known as linseed. Flaxseed are said to provide three times more phytoestrogen than soybeans. 100 gm of these contain 379,380mcg of phytoestrogen.
They help to improve liver function, combats dry skin and brittle rains linked to the need of estrogen level in your body.
You can intake them by sprinkling on oatmeal or yogurt. Try to add them in your diet on a daily basis. It also controls your cholesterol level.
13. Sesame Seed
You can take both the sesame seeds and the sesame oil as they contain Lignans with possessing the phytoestrogen. Thy is loaded in fiber and a great source of minerals too.
One ounce of seeds contains 11.2mg of Lignans or 8008.1mcg of phytoestrogen per 100gm of servings.
Eat them by adding to soups or salads. They also make a great crust for chicken breast.
These are the natural source of phytoestrogen. They are also high in fiber and protein. Take them regularly as boiled or roasted.
Garlic is full of isoflavones which are another type of phytoestrogen. It is a member of the onion family. 100gm of garlic contains about 603.3mcg of phytoestrogen. Garlic also prevents you from heart diseases. Take 4 to 5 cloves of garlic regularly with your diet.
16. Dried Fruits
Dry fruits can help to balance your estrogen level in a big way. The phytoestrogen present in them mimics the way as phytoestrogen is used by the body. They also help to fill up the shortage of estrogen in your body.
Dried apricots, dates, and prunes come under this category.
100gm of dried apricot contain 445.5mcg of phytoestrogen. 100gm of dried date contain 329.5mcg of phytoestrogen. 100gm of prunes contain 177.5mcg of phytoestrogen.
Lima beans, pinto beans, kidney beans, red beans, split beans, black beans and navy beans come under this category. They all contain another phytoestrogen known as coumestan.
Black beans contain 5,330mcg of estrogen per 100gm. Many bean sprouts contain 495.1mcg phytoestrogen per 100gm.
Millet is rich in natural estrogens. They provide Lignans to your body. They can occupy estrogen receptors in cells and blocks the effects of more powerful estrogens. They protect against hormonal cancer also.
Add walnuts to the handful of dry fruits you consume. Together they make a healthy combination and supplement your diet with the nutrients your regular meal can not provide. 100gm of walnut contain 26mcg of phytoestrogen per serving.
20. Sunflower Seeds
Sunflower seeds help to boost estrogen levels in the body and they taste great as crunchy spread toppings. 100gm of seeds contain 216mcg of phytoestrogen.
100gm servings of pistachio can provide your body with 382.5ug of phytoestrogen. They can be eaten as raw, in a trail mix or added to baked foods and recipes.
Peanuts are easily available and contain phytoestrogen also. 100gm of serving contains 34.5ug of phytoestrogen. You can ground them into peanut butter and use them as a spread or sauce for dishes.
23. Red Clover
Red clover contains isoflavones, which may help to reduce the symptoms of menopause or premenstrual syndromes such as hot flashes and night sweats. The dried flowers can be taken as tea, tincture, capsule or tablet.
Almonds contain the most active phytoestrogen known as broom according to Dietaryfibrefood.com. Almonds are a good source of phytoestrogen to your body. 100gm of almonds contain 131.1ug of phytoestrogen. You can eat them as raw or you can add them in salads also.
There are some nuts such as cashew nuts, Brazil nuts, chestnuts, walnuts (as we have discussed earlier) and hazelnuts are great source of phytoestrogen which mimics the effect of estrogen. Your body needs them to produce the hormone.
26. Herbs And Spices
You can find estrogen in plants like sage, anise seed, thyme, and parsley. Herbs such as primrose (oil) and ginseng are helpful to increase estrogen levels in your body.
27. Therapeutic Herbs
Trifolium Pratense, Pueraria Montana and Pueraria Lo bata are the therapeutic herbs that contain isoflavones such as daidzein and genistein. These can enhance the formation of good estrogen.
28. Fruits And Vegetables
Fruits like Tomatoes, apples, cherries, plums, pomegranate and papaya And vegetables like beetroots, carrots, cucumber, peppers, potatoes, pumpkins, squash, yams, eggplant, red beans, soybeans and split peas are rich in estrogens. Take them regularly to get proper benefits.
You can prepare Hummus by boiling and mashing of chickpeas. 100gm of hummus provides 993mcg of phytoestrogen to your body. Use them as a spread or dip as you like.
Peas are perfect estrogen boost foods. They contain minerals like magnesium, iron, and potassium even with some protein too.
As a source of Vitamin C, it boosts your immune system in addition to getting an increase in your phytoestrogen numbers. It helps you to protect from mild symptoms of menopause and post-menopause.
Legumes contain a good amount of estrogen in them. For good results take them regularly. Mung beans, lentils, and black bean sauce come under this category. 100gm of sprouted mung bean contains 94mcg of phytoestrogen whereas 100gm of black bean sauce contains 1,119mcg of phytoestrogen.
Beverages orange juice and cranberry juice followed by green tea support your body to increase the estrogen level.
33. Granola Cereal
It is a mixture of pumpkin seeds and flaxseed which help more in menopause symptoms.
Some Estrogen Rich Foods To Avoid
Both men and women may suffer from imbalanced estrogen level.
In women, the excess of estrogen can occur in symptoms of pre-menopause , who are overweight or obese. Sometimes the abnormal increase in the breast size of girls causes due to excess estrogen level in their body.
They should avoid some estrogen rich foods like soy products, broccoli, alcohols and fibrous foods contain estrogen too.
Men with the excess amount of estrogen in their body suffer from problems with fertility and sexual function. Breast enlargement and erectile dysfunction are among the signs and symptoms that might be a signal of the high level of estrogen in their body. Men also can face the cardiovascular diseases like circulatory problems, heart attack or a heart stroke.
They should avoid the foods like sugar in any type of brown sugar, white sugar or high-fructose corn syrup, conventional meat, conventional dairy, BPA plastic and Teflon pans.
In order to work properly and produce normal level of estrogen, your endocrine system needs good health.
Estrogen not only helps in the development of bone but also affects metabolism, sexual function, reaction to emergencies, tissue function and in reproduction also. It also balances the cholesterol levels and the bone health. Try to add 30 to 50 milligrams of estrogen rich food in your diet every day.