Estrogen is a group of hormones that greatly influence women’s health. Imbalanced estrogen levels can lead to a multitude of health issues. A healthy diet can help supplement the necessary estrogen the body needs. Estrogen in food primarily exists in the form of phytoestrogens.
Here is a list of foods rich in phytoestrogens that can be incorporated into your daily menu to maintain optimal hormone levels:
Cashews
Cashews are an excellent source of phytoestrogens, including insoflavone and lignin. These compounds help address menopause-related issues such as joint health and sleep problems. Cashews are also rich in magnesium, which further supports sleep and bone health.
Flax Seeds
Flax seeds are abundant in lignans, potent antioxidants that help prevent cardiovascular disease and cancer. For easier digestion, consider grinding the seeds before consumption.
Adzuki Beans
Adzuki beans are a great source of the phytoestrogen isoflavone, specifically biochanin A, which has been linked to improved overall health and a reduced risk of cancer.
Soybeans
Soybeans are well-known for their high phytoestrogen content, particularly isoflavones, which help lower bad cholesterol and reduce the risk of cardiovascular disease. Additionally, soybeans help alleviate menopause symptoms and lower the chances of breast cancer development in women.
Sprouts
Sprouts, especially from the cabbage family, are rich in coumestans, a type of phytoestrogen. Research from Amity University, India, and other institutions in 2016 indicated that coumestans promote bone mineralization and reduce bone breakdown, thereby improving bone density and lowering the risk of osteoporosis.
Cruciferous Vegetables
Vegetables like cabbage and broccoli are excellent sources of phytoestrogens, helping to alleviate menopause symptoms such as hot flashes. A diet rich in cruciferous vegetables also reduces the risk of chronic illnesses, including cardiovascular disease.
Berries
Strawberries, blueberries, and raspberries are packed with vitamins, minerals, antioxidants, fiber, and lignans, a type of estrogen essential for women’s health.
Garlic
Garlic is renowned for its immune-boosting properties, and its compounds have been shown to treat bone loss associated with estrogen deficiency. Garlic helps maintain and promote increased bone density, according to research published on PubMed, a database of the National Center for Biotechnology Information (NCBI) in the US.
Sesame Seeds
Sesame seeds are an excellent source of fiber and phytoestrogens. A study found that women who consumed 50 grams of sesame seed powder daily for five weeks exhibited increased estrogen activity and improved blood cholesterol levels.
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“Indulge in the following four estrogen-rich foods, and watch your beauty and health flourish. These foods are nature’s secret weapons, offering a delicious way to boost your estrogen levels and embrace a more radiant you. Imagine enjoying these tasty treats, knowing that with every bite, you’re not just satisfying your taste buds but also nourishing your body and enhancing your natural beauty.”
