Everyone knows their bodies will change with age, but hormonal shifts, particularly a decrease in estrogen, can significantly impact how women feel. While often associated with reproduction, estrogen plays vital roles in bone strength, heart health, and mood regulation. Fortunately, dietary adjustments can be a natural way to support healthy estrogen levels.
Most people only think of estrogen as a reproductive hormone. Supporting reproductive organs and processes is its main function, but estrogen also plays a critical role in:
- Bone strength
- Heart health
- Mood
Fortunately, there are ways to combat low estrogen, and they don’t all involve hormone replacement therapy (HRT) — treatments that contain female hormones. You may be able to boost your estrogen levels naturally by eating certain foods and taking herbal and vitamin supplements.
Read on to explore foods that may help increase estrogen levels naturally.
Phytoestrogen-Rich Foods: Your Dietary Allies
One of the most effective dietary strategies to increase estrogen naturally is incorporating foods rich in phytoestrogens. Phytoestrogens are plant-based compounds that mimic estrogen in the body. When you consume these foods, your body recognizes and utilizes these compounds, potentially helping to raise estrogen levels.
All plants contain phytochemicals — compounds that work as antioxidants and offer protection from DNA damage. One group of phytochemicals, called phytoestrogens, mimics estrogen. When eaten, your body absorbs them during digestion and recognizes them as estrogen.
The most common types of phytoestrogens are coumestans, isoflavones, lignans, and stilbenes. Let’s delve into food categories abundant in these estrogen-boosting compounds.
Fruits to Support Estrogen Levels
Certain fruits are excellent sources of phytoestrogens and can be a delicious way to naturally increase estrogen. Berries, apples, grapes, peaches, pears, and plums are particularly beneficial. These fruits contain various phytoestrogens that contribute to hormonal balance.
Foods containing high levels of these specific phytoestrogens include:
- Fruits, including apples, berries, grapes, peaches, pears, plums
Including a variety of these fruits in your daily diet can be a tasty and effective way to gently nudge your estrogen levels upward.
Grains for Hormonal Harmony
Grains are another valuable food group to consider when aiming to increase estrogen through diet. Barley, oats, and wheat germ are notable examples of grains that contain phytoestrogens. Incorporating these into your meals can contribute to a hormone-friendly eating plan.
Foods containing high levels of these specific phytoestrogens include:
- Grains, such as barley, oats, wheat germ
Adding whole grains like oats for breakfast or barley in soups can be simple yet effective dietary adjustments.
Plant-Based Liquids: Sip Your Way to Balanced Estrogen
Certain plant-derived liquids also offer phytoestrogenic benefits. Coffee, beer, red wine, tea, and olive oil contain phytoestrogens that can contribute to your daily intake. While moderation is key with alcoholic beverages, incorporating olive oil in cooking or enjoying a cup of tea can be beneficial.
Foods containing high levels of these specific phytoestrogens include:
- Liquids derived from plants, specifically beer, coffee, olive oil, red wine, tea
Choosing olive oil for cooking or salads and enjoying herbal teas are easy ways to include these beneficial liquids in your diet.
Nuts and Seeds: Nutrient Powerhouses for Estrogen
Nuts and seeds are not only packed with essential nutrients but also serve as excellent sources of phytoestrogens. Almonds, flaxseeds, peanuts, sesame seeds, and sunflower seeds are particularly rich in these compounds.
Foods containing high levels of these specific phytoestrogens include:
- Nuts and Seeds, including almonds, flaxseeds, peanuts, sesame seeds, sunflower seeds
Snacking on a handful of mixed nuts or adding seeds to your yogurt or salads can be a convenient and healthful way to boost your estrogen levels.
Soy and Soy Products: A Concentrated Source of Phytoestrogens
Soybeans and soy-based products like tofu, miso soup, and miso paste are perhaps the most well-known dietary sources of phytoestrogens, particularly isoflavones. Soy isoflavones are potent phytoestrogens that can significantly impact estrogen levels.
Foods containing high levels of these specific phytoestrogens include:
- Soy and soy products, such as soybeans, tofu, miso soup, miso paste
Incorporating soy into your diet through edamame, tofu stir-fries, or miso soup can be a direct approach to increasing estrogen intake.
Vegetables: Estrogen-Friendly Veggies
Certain vegetables also contribute to phytoestrogen intake. Broccoli, Brussels sprouts, kale, onions, spinach, and sprouts are vegetables that contain phytoestrogens. While vegetables may contain lower concentrations of phytoestrogens compared to soy, they are still a valuable part of an estrogen-supporting diet due to their overall health benefits and contribution to phytoestrogen intake.
Foods containing high levels of these specific phytoestrogens include:
- Vegetables, particularly broccoli, Brussels sprouts, kale, onions, spinach, sprouts
Including a diverse range of these vegetables in your meals ensures a well-rounded and hormone-supportive dietary approach.
Research suggests that phytoestrogens provide health benefits if you consume an average of 50 mg daily. That’s about ½-cup of boiled soybeans.
Beyond Phytoestrogens: Vitamins and Minerals for Estrogen Support
While phytoestrogen-rich foods are crucial, certain vitamins and minerals also play a supportive role in estrogen production and utilization within the body.
Boron: Enhancing Estrogen Absorption
Boron is a mineral that aids in the absorption of both testosterone and estrogen, making it a valuable nutrient for hormone balance. Foods like nuts, avocados, and leafy green vegetables contain boron.
- Boron, a mineral that helps your body absorb testosterone and estrogen
Vitamin B: Essential for Estrogen Creation and Use
B vitamins are crucial for numerous bodily functions, including hormone production. They play a role in both the creation and effective utilization of estrogen within the body. Whole grains, meat, and eggs are good sources of B vitamins.
- Vitamin B, which helps your body create and use estrogen
Vitamin D: A Hormone-Like Vitamin
Vitamin D functions as a hormone in the body and is involved in estrogen production. Sunlight exposure is a primary source of vitamin D, and supplementation may be necessary, especially in regions with limited sunlight.
- Vitamin D, which functions as a hormone in the body and helps with estrogen production
Vitamin E: Potentially Easing Low Estrogen Symptoms
Vitamin E has shown promise in managing symptoms associated with low estrogen, such as hot flashes and insomnia. Nuts, seeds, and vegetable oils are good sources of vitamin E.
- Vitamin E, because research shows vitamin E may help reduce hot flashes and insomnia.
Important Note on Supplements
While natural supplements like black cohosh, DHEA, and red clover are sometimes considered for low estrogen symptoms, it’s crucial to consult with your healthcare provider before starting any supplements. Supplements are not regulated by the FDA, and professional guidance is essential to ensure safety and effectiveness.
Conclusion: Dietary Strategies for Estrogen Balance
Incorporating phytoestrogen-rich foods, along with ensuring adequate intake of supportive vitamins and minerals, can be a natural and effective approach to increasing estrogen levels through diet. Focusing on a balanced diet rich in fruits, vegetables, whole grains, nuts, seeds, and soy products can contribute to hormonal well-being. Remember to consult with your healthcare provider for personalized advice and to determine the best course of action for your individual needs.
