Los hormonal imbalances are something common in life and in the different stages of any woman, but did you know that food can be your great ally to solve that hormonal revolution and regulate it? In fact, with the right foods (some of them present in the Spanish Mediterranean diet), you will be able to improve estrogen levels and try to regulate possible imbalances.
Especially during menopause, these hormones can decrease their presence, causing symptoms such as humor changesvaginal dryness, hot flashes, sleeping problems, osteoporosis… Precisely if what you are looking for is to increase its presence, here are some foods that may help you increase estrogen.
What are estrogens and what functions do they have?
With estrogens we refer to that group of hormones that have a particularly important function in the female reproductive development. Some hormones that are produced mainly in the ovariesalthough they are also synthesized in small amounts in the adrenal glands and in adipose tissues.
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Among the functions they have in the female body, their importance stands out for the regulation of the menstrual cycle and the reproductive cycle. They also play an important role in the maintenance of bone health and cardiovascular healthas they help maintain cholesterol levels and improve the function of blood vessels.
How is it possible to regulate estrogens?
A sufficiently nutritious diet, together with healthy lifestyle habits and an active lifestyleare key to helping regulate estrogen, while improving your hormonal health and general well-being.
- Proteins: This type of nutrient will provide you with amino acids that the body cannot produce on its own and produces peptide hormones, which help regulate numerous physiological processes.
- regular exercise: Being active will also help you raise your hormone levels while keeping your muscles healthy.
- Healthy weight: Weight gain is often associated with hormonal imbalances, and these can also lead to complications in insulin sensitivity and reproductive health.
- Gut health: According to John Hopkins University, bacteria in the microbiota create metabolites that influence hormonal health in a positive or negative way.
- Limit sugar intake: Reducing sugars optimizes hormonal health.
- Eat healthy fats: Including good quality natural fats in your diet will help reduce insulin resistance and appetite.
- Follow the Mediterranean diet: This diet rich in legumes, vegetables and fish will help you have healthier estrogen levels.
Foods that will help you improve estrogen levels
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A balanced diet and an active lifestyle These are two factors that will help you balance your estrogen levels, but these foods that we are going to detail below and that you can start including in your dishes can also help you in this process.
1. Dried fruits
Dried fruits like dates, plums, apricots… They can help you increase your estrogen levels. In addition, this type of food is a healthy snack that you can comfortably take with you whenever you want and that concentrates all the nutrients that you could obtain with fresh fruit: carbohydrates, fiber and vitamins. They stand out for the presence of phenolic compounds, some of which may also have estrogenic activity according to a study in the journal Frontiers in Pharmacology.
2. Soldier
Soy is another of those foods that will help you increase estrogen, since this legume contains esclavonias. A type of phytoestrogen that helps to improve the presence of this hormone in the body, which is very similar to the estrogen produced by the human body and this together with the association of phytoestrogens with a reduction in the chances of suffering from breast cancer.
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You can eat this food fresh, in milk or in soy drinksdehydrated or in other versions of foods that contain it.
3. Flax seeds
Flax or linseed seeds are also rich in phytoestrogens and are capable of offering numerous benefits, such as increasing estrogen. A type of food that you can consume daily in a recommended dose of three tablespoons daily.
4. Legumes
Legumes contain coumestan, a type of phytoestrogen that will also help you regulate the level of estrogen in the body. You can choose to add this type of food to your daily diet and enjoy its health benefits.
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5. Foods rich in vitamin C
Foods rich in vitamin C such as strawberries, kiwi, citrus fruits, spinach or broccoli, will help you increase this hormone. So do not hesitate to include them in your daily diet.
6. Foods rich in vitamin B
Vitamin B is also necessary for the proper functioning of the body, as it will help you maintain good health and promote the increase in estrogen. So do not hesitate to add foods rich in this vitamin, such as lean meats, dairy, salmon, or grains like sunflower seeds and brown rice.
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