How to Include Estrogen Rich Foods in Your Diet?

Why is Estrogen Important

Estrogen is a group of reproductive hormones produced by human bodies. Women have this hormone in greater quantities than men. Estrogen is a key hormone for the development of female sexual and reproductive health, along with progesterone. While your body prepares this hormone on its own, you may also get this hormone by consuming estrogen rich foods.

Estrogen is mainly secreted in the ovaries and looks after the growth of female sexual characteristics [1]. The hormone gets released between cycles and reaches its peak during ovulation. This gradual spike in estrogen levels is complemented by a slow reduction in the estrogen level post-ovulation when your body gets prepared for the next cycle. In males, estrogen can be found in the testes.

Estrogen is vital due to its diverse roles and functions. Besides playing a key role in menstruation in women, it also helps develop secondary sexual characteristics and boosts the function of the following:

• Reproductive tract and reproductive system in men and women
• Urinary tract
• Bones
• Hair
• Skin
• Cardiovascular system [2]

For its integrated role, consuming foods high in estrogen can be beneficial for maintaining your overall health. Read on to learn about the top estrogen-rich foods you can add to your diet.

Top 10 Estrogen Rich Foods

Berries

Berries have numerous advantages for your health. They are rich in multiple nutrients such as minerals, vitamins, and fibers, as well as phytoestrogens, an alternative to estrogens found in plants. Consider including berries such as raspberries, cranberries, and strawberries to fill your meals with estrogen rich fruits.

Peaches

Along with vitamins and minerals, peaches are also loaded with lignin, a type of phytoestrogen. An analysis of research conducted in 2009 found that a lignin-rich diet may reduce the risk of breast cancer in women after menopause by 15%. However, further studies are required on this [3].

Cruciferous Vegetables

Cruciferous vegetables such as collard greens, cabbage and broccoli are loaded with phytoestrogens. Broccoli also has secoisolariciresinol, a type of lignin phytoestrogen, that leads to major health benefits.

Dried Fruits

Among foods high in estrogen, dried fruits are something you cannot ignore. They are also a major source of different types of phytoestrogens. Dried apricots, prunes and dates are some of the estrogen rich fruits. They are also loaded with fibres so you can use them in healthy snacking.

Tempeh

A fermented product of the soya bean, tempeh is a vegan alternative to animal meat. Besides being a great source of minerals, vitamins, prebiotics, and proteins, tempeh is also an excellent source of phytoestrogens such as isoflavones.

Flax Seeds

Flax seeds are also loaded with lignin. Studies have found that the lignin resource present in flax seeds is 800 times greater than any other plant food [4] [5]. Due to the lignin component, flax seeds also can help reduce the risk of breast cancer, especially in women who have been through menopause.

Tofu

A popular plant-based protein food to consider, tofu is also one of the top estrogen rich foods as it has a high level of isoflavone present in it.

Garlic

Wheat Bran

This is another rich source of lignin, making it an estrogen rich food to consider for your meals. An animal study showed the possibility of the effectiveness of wheat bran in raising your blood estrogen level [9]. However, more research is required to understand the exact role of wheat bran in raising estrogen levels in your blood.

Soybeans and Edamame

Many plant-based products, such as tempeh and tofu, can be prepared from soybeans. Soybeans are rich in isoflavones and can also be consumed as immature soya in their pods, also known as edamame. However, remember that the pods of edamame are inedible.

How to Include Estrogen Rich Foods in Your Diet?

Note that the only way you get estrogen from your diet is via phytoestrogens, which are considered the natural alternative to estrogen and are hugely beneficial for women who undergo estrogen replacement therapy or hysterectomy. Among different types of phytoestrogens, isoflavones are the best, so it is wise to add foods rich in isoflavones to your diet.

Here is a sample diet you can follow throughout the day:

• Start your day with a filling diet containing estrogen-rich foods such as garlic and dried fruits
• Include cruciferous vegetables such as cabbage and broccoli in your lunch and dinner meals
• Go for estrogen-filled evening snacking with flax seeds, tempeh and tofu

Knowing about the top estrogen rich foods and how you can add them to your meals can make it easy to manage your reproductive health and other body systems that regulate estrogens. However, make sure to balance it with other diets as high estrogen also can lead to several health problems such as bloating, decreased libido, headaches, mood swings, and more. 

You can get a doctor consultation on Bajaj Finserv Health to get a personalized recommendation. A general physician registered with the platform can guide you on how to maintain a balanced diet and lifestyle. Whatever diet you follow, make sure to stay active and agile to keep your physical and mental health at peak!