It is very essential to include foods rich in estrogen in our diet. Estrogen is a hormone that plays many important roles in the body. While this group of hormones is present in small quantities in males, it is present in large quantities in females. In males, estrogen helps in the maturation of the sperm. In women, it helps to develop and maintain both the reproductive system and the characteristics of females like breast, endometrium, and public hair. It is produced mainly in the ovaries. There are three major endogenous estrogen in females – estrone, estradiol, and estriol.Â
Importance of estrogen and its major functions
Are you still wondering why should we add foods rich in estrogen to our diet? Read on to know its importance.Â
- Estrogen regulates the menstruation cycle and stimulates the growth of egg follicles.
- It promotes lubrication in the vagina by maintaining a thick vaginal wall.
- It enhances the mucous membrane that lines the uterus.
- Breast tissue requires estrogen in its formation.
10 Estrogen rich food to maintain the required estrogen level in the body
You don’t need any other special food to maintain the correct estrogen level in the body. Just ensure that you are taking a sufficient amount of the following foods rich in estrogen.Â
1. Soy
Soy product boosts the estrogen level in women. It contains phytoestrogens called isoflavones that affect the estrogen metabolism in the body. It can be taken as soy milk or yogurt along with the meal.
2. Nuts
They are the most healthy and nutritious snacks. Peanuts, walnut, and pistachios are excellent sources of estrogen. Consume a handful of nuts each day to maintain the right level of estrogen. It can be taken as a salad too.
3. Dry fruits
Dry fruits such as apricots, prunes, and dates contain high levels of phytoestrogens. At about 100g they contain 445.5mcg of phytoestrogens. Include them in your diet as a mid-day snack. They are healthy and do not contain many calories so can be taken between diets.
4. Garlic
Garlic is a source of isoflavonoids. It is used in various dishes. Along with providing estrogen (603mcg in 100g), it has many health benefits associated with it. It is known to help reduce cholesterol and prevent heart diseases and cancer.
5. Flax seeds
It is also known as linseeds. It is a source of lignans which are a type of phytoestrogen. Among all the food containing estrogen, they are known to occupy the top position. They can be included in the diet by adding them to bread, salad, cereal, etc. It is known to help reduce cholesterol and prevent heart diseases and cancer.
6. Wholegrain bread
Wholegrain bread has a dense wholegrain meal flour base of flax, rye, wheat, barley, or oats which have high levels of phytoestrogen. It is an excellent way of including estrogen in your diet.
Some other foods rich in estrogen
7. Vegetables
Vegetables like cauliflower, broccoli, Brussel sprouts, cabbage, mung bean sprouts, green beans, etc. are also rich in phytoestrogens. Most cruciferous vegetables are a good source of estrogen. Sprouts can be taken as salads, in sandwiches, or in soup. Other vegetables can be cooked as curry and taken with rice. They provide a nutritional boost to the diet.
8. Fruits
Strawberries and peaches are not only healthy but also rich in phytoestrogens. These fruits can be eaten raw, made into shakes or smoothies, or taken as dessert. They can also be added to pancakes, yogurt, waffles, etc.
9. White beans and black beans
White and black beans can increase people’s estrogen levels. They also support heart health. Black beans are also a rich source of protein, fiber, antioxidants, and several vitamins and minerals. They can be included in the diet as salads and soup.
10. Beverage (red wine)
Red wine is a type of wine made from dark-colored grape varieties. They are known to reduce the risk of heart disease and early death. Drinking a small amount of red wine is beneficial. It contains a phytoestrogen called resveratrol that increases estrogen levels in the body. This drink should be taken in moderation as a large quantity can have negative effects.
Estrogens known as female hormones should be well balanced in the body. Its imbalance can affect our metabolism, and sexual function, and be a risk factor for breast cancer and ovaries cancer. It can also cause blood clots, and stroke and increase the chances of thyroid dysfunction. Its deficiency and high level both have poor effects on the body. Phytoestrogens are found in a large variety of foods. Incorporate some of them in your daily diet to safeguard yourself against its potential risk. Some conscious efforts towards our health will save us from many adverse situations.