Estrogen, a naturally occurring hormone supporting women’s overall health, is Estrogen. Research has shown estrogen benefits bone health, mood regulation, and cancer risk. To increase hormone production, one can also eat estrogen-rich foods.

Why Do You Need Estrogen?

The primary function of the estrogen hormone is to control reproductive changes. The estrogen hormone also plays a role in women’s overall health.

1. Menopausal Relief in Women

Menopause is when estrogen levels in women start to decline with age. Menopause refers to women’s natural decline of estrogen production as they age.

Studies indicate that menopause can cause physical symptoms such as hot flashes and dryness in the vaginal area. A precise amount of estrogen can alleviate these symptoms. Women often use HRT to achieve the same.

2. It May Lower Your Risk of Contracting Cancer

Higher estrogen and phytoestrogen levels lower the rates of breast carcinoma. Scientists are also studying the effects of phytoestrogens on prostate cancer cells.

Scientists are currently studying the characteristics of estrogen-rich foods, which may be helpful in cancer prevention or management.

3. Support Heart and Blood Vessels

Flax seeds are tiny, brown, or golden-colored seeds. Their health benefits have recently gained popularity. They are high in lignan chemical compounds that act like estrogen. Flax seeds are thought to contain 800 times more lignans per gram than any other food plant. Studies show that flax seeds have been linked to a lower risk of developing breast cancer.

2. Soybeans

Soybeans are high in vitamins, minerals, protein, and other health benefits. They are also high in phytoestrogens, which are also known as isoflavones. Soy estrogens may alter blood estrogen levels in the body, which can protect against certain types of breast Cancer.

3. Edamame

The best source of estrogen in the human body is the Edamame bean. They are often green and considered immature soybeans. These beans are usually sold frozen in their unshelled pods and often sold frozen. They are high in protein, vitamins, and minerals.

4. Dried Fruits

They are considered a powerful source of various phytoestrogens, which is a type of estrogen.

Many dried fruits are high in nutrients and delicious. They are also easy to eat as a snack. You can also try dried dates, raisins, figs, and apricots.

5. Sesame Seeds

Sesame seed is a tiny, fiber-rich food often paired with many Asian dishes. These seeds add a delicate, nutty, and crunchy flavor to the food. They are also high in phytoestrogen and other vital nutrients. According to a study, the estrogen levels of postmenopausal women are affected by the consumption of powdered sesame seeds.

6. Garlic

Garlic is an ingredient that has a strong flavor and aroma. It not only has many culinary benefits but also has health advantages. The phytoestrogen in garlic may reduce bone loss due to estrogen deficiency.

7. Peaches

Peaches are sweet fruits with yellowish-white flesh, fuzzy skin, and sweet flavor. Peaches are rich in vitamins and minerals. They also provide a great source of phytoestrogen, the lignans. Studies show that lignan-rich food consumption helps lower the risk of developing breast cancer by 15% in postmenopausal females. It can also help to manage blood sugar levels.

8. Berries

Berries are one of the most loved and estrogen-rich foods for PCOS. Whether strawberries, cranberries, or raspberries, berries contain vital vitamins, minerals, and fibers. They have high health benefits, including the production of phytoestrogens.

9. Wheat Bran

Wheat bran, mainly made up of lignans, is also a concentrated phytoestrogen. Women who consume high-fiber wheat bran have lower levels of estrogen. This is a subject that requires more research.

10. Tofu

Tofu is a byproduct of soymilk. Tofu is made from coagulated soymilk and pressed into white blocks. It is an excellent plant-based protein source and is considered the best for vegans and vegetarians. Isoflavones, a form of phytoestrogen that functions similarly to human estrogen, are similar to human estrogen.

11. Cruciferous Vegetables

These plants come in various flavors, textures, and nutrients and are known as a diverse group. These include estrogen-rich vegetables such as broccoli, Brussels sprouts, and cabbage. All are rich in phytoestrogens, including lignans, coumestrol, and lignans. Coumestrol, a phytonutrient that has estrogenic activity, is also shown.

12. Tempeh

It is a fermented product made from soy. It is a highly rich source of phytoestrogen. These hormones are also known as phytoestrogens. They are most popular among vegetarians as a substitute for meat. Eating tempeh could be beneficial for symptoms of menopause.

13. Red Wine

Red wine is high in resveratrol. This phytoestrogen has been shown to lower heart disease risk and regulate cholesterol levels. It may aid in stopping the growth of cancer cells in postmenopausal women. Be aware of how much you are taking.

14. Nuts

Numerous nuts, such as almonds and cashews, can provide phytoestrogens that benefit your heart health. These nuts can be easily added to your diet. However, they are high in calories and fats, which limit your ability to eat as much as you like.

15. Natto

It is a traditional Japanese food made from fermented soybeans. A 2020 study found that it is high in isoflavones. This type of estrogen helps reduce death rates from many cancer types, such as breast cancer, prostate cancer, cardiovascular disease, osteoporosis, and cardiovascular diseases. Isoflavones can be used as an alternative therapy to treat a variety of cancers.

Benefits Of Estrogen Rich Food

Eating estrogen-rich foods has many benefits. Healthy estrogen levels can aid in the growth of the female genital system. It can affect the menstrual cycle and bladder, pubic, and armpit hair growth.

Studies show that estrogen-rich foods can help reduce the chances of developing breast or prostate cancer and improve bone health. Additionally, estrogen-rich foods for women are helpful for menopausal symptoms.

Even estrogen-rich foods for breast development can be helpful for proper breastfeeding for women.

How Much to Consume

research in 2019 found that women consume 40 to 70 mg of estrogen daily and 50mg of daily. This can easily be met by increasing estrogen-rich foods in the daily diet. Consumption should not exceed the recommended daily intake.

Risks Of Consuming Estrogen-Rich Foods

• Some studies have shown that phytoestrogens can cause adverse reactions. Children are more susceptible to estrogen compounds than adults. Breastfeeding can expose infants to phytoestrogens through foods like soy milk.
• Some researchers believe that estrogens could affect endocrine disruptors. These chemicals can cause hormonal or endocrine system disruptions. These disruptions could lead to cancerous tumors, congenital disabilities, and other developmental disorders; They could also affect the immune system and hormones.
• Some people are allergic to soy or soy products. Avoid these products if you have an allergy, as they can contain estrogen.

What are the symptoms of low estrogen?

Low estrogen symptoms include breast tenderness, fatigue, sleep issues, mood swings, and depression.

What foods are bad for estrogen?

Consuming too many foods can cause estrogen to be lower in your body.

• Food high in fiber – Fruits, vegetables, and the skin
• Food with high probiotic content – Kimchi, Sauerkraut, and Natural Yogurt
• Fats are high in omega 3– salmon, Chia seeds

What happens when Estrogen levels are high?

Higher than normal estrogen levels can cause irregular or heavy periods, obesity, fatigue, and fibroids in women.

Does Estrogen Increase Breast Size?

Yes. Estrogen can increase breast size. When estrogen levels are high, breast size will increase by stimulating breast tissue growth.

Summarising Estrogen-Rich Foods

Let’s sum it all up now that we better understand estrogen-rich foods. A well-balanced diet and the addition of estrogen-rich foods can be very beneficial for hormonal balance. PCOS (Polycystic Ovary Syndrome) is a hormonal disorder that affects women over the age of 40. It can be managed by eating estrogen-rich foods.

Refer to

• Matthias Barton, June 2013; Cholesterol and atherosclerosis: modulation by estrogen – https://pubmed.ncbi.nlm.nih.gov/23594711/#:~:text=Orally%20administered%20oestrogens%20such%20as,and%20they%20increase%20triglyceride%20levels
• Ryoko Katagiri, Norie Sawada, Atsushi Goto, January 2020; Association of soy and fermented soy product intake with total and cause-specific mortality: a prospective cohort study – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7190045/
• Mindy S Kurzer, March 2002; Hormonal effects of soy in premenopausal women and men – https://pubmed.ncbi.nlm.nih.gov/11880595/
• Mihir Parikh, Thane G. Maddaford, May 2019; Dietary Flaxseed as a Strategy for Improving Human Health – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/

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