Estrogen is a hormone that plays a vital role in the sexual and reproductive development and health of women. Estrogen also affects other aspects of health, such as mood, bone density, skin elasticity, and cardiovascular function.
Estrogen levels fluctuate throughout the menstrual cycle and decline during menopause. Low estrogen levels can cause symptoms such as hot flashes, night sweats, vaginal dryness, mood swings, and osteoporosis.
Fortunately, there are some natural ways to boost estrogen levels in the body. One of them is eating foods that contain phytoestrogens, which are plant compounds that mimic the effects of estrogen. Here are 11 foods that are high in phytoestrogens and may help increase estrogen levels naturally.
Flax seeds
Flax seeds are one of the richest sources of phytoestrogens, especially lignans. Lignans are a type of phytoestrogen that can modulate estrogen metabolism and have both estrogenic and anti-estrogenic effects. Flax seeds may help reduce the risk of breast cancer, especially in postmenopausal women, by influencing estrogen levels and activity.
Soybeans and soy products
Soybeans and soy products, such as tofu, tempeh, soy milk, and soy yogurt, are also rich in phytoestrogens, mainly isoflavones. Isoflavones are a type of phytoestrogen that can bind to estrogen receptors and have both estrogenic and anti-estrogenic effects. Soy foods may help alleviate menopausal symptoms, lower cholesterol levels, and protect against osteoporosis and some cancers by affecting estrogen levels and activity.
Sesame seeds
Sesame seeds are another good source of phytoestrogens, especially lignans. Sesame seeds may help improve bone health and prevent osteoporosis by influencing estrogen levels and activity.
Berries
Berries, such as strawberries, raspberries, blueberries, and cranberries, contain phytoestrogens called ellagitannins. Ellagitannins are a type of phytoestrogen that can be converted into urolithins by gut bacteria. Urolithins are metabolites that have anti-inflammatory, antioxidant, and estrogenic effects. Berries may help prevent oxidative stress, inflammation, and estrogen-related cancers by influencing estrogen levels and activity.
Dried fruits
Dried fruits, such as dates, prunes, apricots, and figs, contain phytoestrogens called coumestans. Coumestans are a type of phytoestrogen that can bind to estrogen receptors and have estrogenic effects. Dried fruits may help improve menopausal symptoms and bone health by influencing estrogen levels and activity.
Nuts
Nuts, such as almonds, walnuts, pistachios, and cashews, contain phytoestrogens called stilbenes. Stilbenes are a type of phytoestrogen that can modulate estrogen metabolism and have anti-inflammatory, anti-oxidant, and anti-cancer effects. Nuts may help lower cholesterol levels, reduce inflammation, and prevent estrogen-related cancers by influencing estrogen levels and activity.
Red clover
Red clover is an herb that contains phytoestrogens called isoflavones. Isoflavones are a type of phytoestrogen that can bind to estrogen receptors and have estrogenic effects. Red clover may help reduce menopausal symptoms such as hot flashes and night sweats by influencing estrogen levels and activity.
Alfalfa sprouts
Alfalfa sprouts are young shoots of the alfalfa plant that contain phytoestrogens called coumestans. Coumestans are a type of phytoestrogen that can bind to estrogen receptors and have estrogenic effects. Alfalfa sprouts may help improve menopausal symptoms such as vaginal dryness by influencing estrogen levels and activity.
Garlic
Garlic is a bulbous plant that contains phytoestrogens called flavonoids. Flavonoids are a type of phytoestrogen that can modulate estrogen metabolism and have anti-inflammatory, anti-oxidant, and anti-cancer effects. Garlic may help lower blood pressure, reduce cholesterol levels, and prevent estrogen-related cancers by influencing estrogen levels and activity.
Evening primrose oil
Evening primrose oil is an oil extracted from the seeds of the evening primrose plant that contains phytoestrogens called gamma-linolenic acid (GLA). GLA is a type of phytoestrogen that can modulate estrogen metabolism and have anti-inflammatory and anti-oxidant effects. Evening primrose oil may help relieve menopausal symptoms such as breast pain, hot flashes, and mood swings by influencing estrogen levels and activity.
Dong quai
Dong quai is a root that has been used in traditional Chinese medicine for centuries to treat various gynecological issues. Dong quai contains phytoestrogens called coumarins. Coumarins are a type of phytoestrogen that can bind to estrogen receptors and have estrogenic effects. Dong quai may help balance hormone levels, regulate menstrual cycles, and ease menopausal symptoms by influencing estrogen levels and activity.
Tips for boosting estrogen naturally:
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In addition to eating foods that contain phytoestrogens, there are some other tips that may help boost estrogen levels naturally:
- Avoid or limit alcohol consumption, as alcohol can interfere with estrogen metabolism and increase the risk of breast cancer.
- Exercise regularly, as physical activity can stimulate estrogen production and improve blood circulation.
- Manage stress, as chronic stress can impair hormone balance and lower estrogen levels.
- Maintain a healthy weight, as being overweight or underweight can affect hormone production and function.
- Consult your doctor before taking any supplements or herbs that may affect your hormone levels, as they may have side effects or interactions with other medications.
Conclusion
Estrogen is a hormone that plays a vital role in the sexual and reproductive development and health of women. Estrogen levels fluctuate throughout the menstrual cycle and decline during menopause. Low estrogen levels can cause symptoms such as hot flashes, night sweats, vaginal dryness, mood swings, and osteoporosis.
Fortunately, there are some natural ways to boost estrogen levels in the body. One of them is eating foods that contain phytoestrogens, which are plant compounds that mimic the effects of estrogen. Some examples of foods that are high in phytoestrogens are flax seeds, soybeans, sesame seeds, berries, dried fruits, nuts, red clover, alfalfa sprouts, garlic, evening primrose oil, and dong quai.
Eating these foods may help increase estrogen levels naturally and provide various health benefits. However, Sure, I can try to continue this article on how to boost estrogen naturally.
It is important to consult your doctor before making any dietary or lifestyle changes that may affect your hormone levels, as they may have side effects or interactions with other medications.
You can also try other tips to boost estrogen naturally, such as avoiding or limiting alcohol consumption, exercising regularly, managing stress, and maintaining a healthy weight.
By following these natural ways to boost estrogen, you may be able to improve your health and well-being and reduce the symptoms of low estrogen levels.
