While estrogens are known as female hormones, they are also found in men, and both need the right amount to be healthy. However, this hormone is essential for women since it is required not only for fertility but also to regulate the menstrual cycle and guarantee our well-being in stages such as the weeks after childbirth or during menopause, when estrogen levels drop significantly.
If you do not have the necessary amount of these hormones, the risk of suffering from osteoporosis increases considerably. Also, the heart, muscles, bones, and skin need estrogen to function perfectly. The good news is that this hormone can be added. Naturally, that is why FastlyHealreveals the different foods that increase estrogens so that you incorporate them into your diet and guarantee your general well-being.
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Flax seeds
It is ideal to obtain estrogens from phytoestrogens, chemical compounds found in plants similar to the estrogen produced by our body, so our body will be able to convert them into this hormone. Flax seeds have a high nutritional value, but they also provide so many phytoestrogens that they should be crushed before being consumed to absorb as much as possible.
In addition to being rich in omega-three and fiber, flax or flaxseed can increase the number of estrogen transporters. These seeds are recommended not only for the increase in estrogens but for other pathologies such as overweight, diabetes, multiple sclerosis, glandular malfunction, and heart disease, among others.
To ingest, they should always be crushed, and then you can incorporate them into yogurt, oatmeal, juices, soups, salads, or you can opt for products such as cookies, pieces of bread, and cereals that contain them. It is recommended to eat 25 grams a day. It is essential to consult a specialist before consuming them. If it is done in an abusive way, it can produce side effects such as pain in the belly, nausea, diarrhea, bloating, or obstruction in the digestive tract.
Soybean
Among all the estrogen-boosting foods, soy is one of the richest sources of phytoestrogens and, therefore, one of the most estrogen-boosting options.
In addition to its outstanding contribution to female hormones, soy helps control cholesterol, protects against certain tumors, is rich in vitamins, minerals, and lecithin, also relieves symptoms of menopause, and stimulates concentration and learning. It can be eaten in the form of grains cooked like any legume and are perfect for salads, soups, and stews, used in the preparation of cakes thanks to flour and soy milk, and eaten in other foods such as tofu, tempeh, and the miso.
It is essential not to consume it in excess since it can generate the opposite of what we are looking for and affect health. It is advisable to consult a specialist to approve its consumption and provide an adequate diet.
Beans and legumes
Chickpeas, peas, red beans, or soybeans are other foods that increase estrogens. They are rich in flavonoid compounds such as phytoestrogens, so it is ideal for including them in the diet to ensure an adequate supply.
In addition to promoting the increase of female hormones in the body, these foods help in cases of cholesterol and diabetes. Although they can be consumed in any way to obtain their benefits, it is recommended to soak them before cooking, destroy them with vitamin C and avoid artificial seasonings.
Beetroot, carrot, cucumber, and eggplant
Many vegetables can inhibit the hormone, but beets, carrots, cucumbers, and eggplants are among the foods that increase estrogens. They also help lower blood pressure, fight inflammation, contain anti-cancer properties, promote detoxification, and contain valuable nutrients and fiber.
You can consume raw carrot and cucumber in a rich salad, cooked or grated beets, and salad and sautéed eggplant or stuffed with tuna or meat. The options for incorporating these foods into your diet are many, so take advantage of them and gain health.
Walnuts
Walnuts are rich in nutrients, and in addition to helping to increase estrogens, they provide other benefits such as their antioxidant power, the ability to level insulin in the body, their property to fight cancer, control weight, and keep the heart and mind healthy.
It is recommended to consume 75 grams per day; they can be added to salads, used as a complement to various dishes, eaten as a snack between main meals, added to dairy, or prepared for different desserts.
Strawberries, apple, papaya, and plum
These fruits help reduce the symptoms of menopause and be an excellent source of vitamins A and C, antioxidants, and provide fiber, potassium, and calcium to our body.
It is advisable to eat 6 to 10 strawberries on an empty stomach per day or juice them. Concerning the apple, it can be consumed between meals, and use apple cider vinegar, an option full of benefits for our health, in our food. Papaya can be eaten in a fruit salad or juices daily, like plums. Both provide fiber and are suitable to ensure greater gastric well-being.
Including these foods in your daily diet will help you lead a better quality of life, not only in the stages when estrogens tend to decrease but forever. Despite this, do not forget the importance of consulting with your doctor if your estrogen levels are low and you are looking for an adequate treatment to regulate them and reduce the symptoms of this condition.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.