2023-04-25 21:45:17
Phytoestrogens may have estrogen-like functions and are present in some seeds, whole grains, legumes, and vegetables.
hormonal frustration They can be common during different stages of life. With food, it is possible to provide foods that improve estrogen levels and try to regulate possible imbalances.
In some situations it is necessary to increase the presence of these, but before making changes in the diet it is necessary to consult a specialist to be able to rule out health problems and not consume too much.
What are estrogens and what functions do they have?
Estrogens are a group of hormones with an important role in the sexual and reproductive development of women.. As the experts at Johns Hopkins Medicine indicate, these are synthesized in the ovaries, adrenal glands, and fat cells.
The best-known functions of this hormone are the regulation of the menstrual cycle, the development of the female sexual organs, and the appearance of pubic and axillary hair. Nevertheless, These hormones are carried through the blood and carry messages to other organs and tissues: skin, heart, liver, or brain.
Therefore, its repercussions go beyond sexual health. According to data exposed by the Barna Clinic health portal, these are other of its outstanding functions:
- Regulation of blood cholesterol levels.
- Promotion of bone health.
- Collaboration in the formation of collagen.
- Libido stimulation.
Hence the importance of maintaining adequate levels of this hormone, since the lack or excess is related to many chronic and acute diseases.
This can be read in an article published in the magazine Biomedical and Phamarcotherapywhere they state that:
- The drop in estrogen levels that comes with age can lead to loss of bone mass, muscle degeneration, or imbalances in glucose and blood lipids.
- An excess of them is related to problems such as polycystic ovaries, infertility, and breast and ovarian cancer.
7 foods that improve estrogen levels
Diet and lifestyle are two factors that can affect estrogen levels made by the body.
As noted in this magazine publication Nutrients, Phytoestrogens are compounds present in plants that have an estrogenic action. Therefore, depending on the food eaten, the levels may be higher or lower.
However, it must be taken into account that there are many factors that determine the action of phytoestrogens:
- The hormonal situation of the person: age, sex, and physiology.
- The state of health.
- The availability, type, and amount of phytroestrogen consumed.
Therefore, with the knowledge that is available to date, This list of foods serves as an orientation. In case of any doubt or suspicion of having a hormonal problem, it is essential to consult with the medical team.
Note: the foods that we are going to discuss should always be included in the framework of a balanced diet.
1. Dried fruits
Dried fruits, such as dates, plums or apricots, can help improve estrogen levels. These are a healthy snack that can also be transported with ease.
These are foods that concentrate all the nutrients present in fresh fruit, but in greater quantities: carbohydrates, fiber and vitamins. This is due to the loss of water during the production process.
Likewise, as can be seen from the analyzes published in Foods, stand out for the presence of various phenolic compounds, some of which may have estrogenic activity, according to a study in the journal Frontiers in Pharmacology.
2. Flaxseed
Small flax seeds are another food with a high amount of substances with an estrogenic effect on the body.
In this case, as can be read in Trends in Food Science and Technologyit is about the lignanswhich are also present in other seeds, vegetables or fruits.
Flaxseed is quite easy to incorporate into everyday life.. It is enough to add a small spoonful in a yogurt, a fruit smoothie, a vegetable cream or oatmeal porridge.
3. Beans
Within the large group formed by phytoestrogens, 3 of them can be highlighted: coumestans, lignans and isoflavones. As Dr. Schwarz states for McGill University, the former are found in fairly high amounts in beans.
In addition, there are other legumes that can be counted among the foods that improve estrogen levels: red and white beans, chickpeas or mung beans. They contain not only coumestans, but also isoflavones. Apart from this, all of them are a good source of protein. Thus, introducing legumes into the diet and replacing meat can bring extra benefits in this regard.
It is useful to mention that following a so-called “western” diet has been linked to poorer hormonal health. This is stated by different sources, including the magazine Biochimica and Biophysica Acta. Therefore, conforming to a diet that includes beans is not a bad idea.
4. Alfalfa sprouts
Alfalfa sprouts are a food that has been heavily promoted for some time for its potential positive health effects.
Among its varied and outstanding nutritional contribution, experts from the Memorial Sloan Ketterign Cancer Center affirm that they contain phytoestrogens, which may play some hormonal action. Despite this property, it is advisable to take them carefully, clean them well and keep them cold; since they have been related to E.coli and salmonella poisoning.
5. Sesame seeds
In a similar way to flaxseed, studies cite sesame seeds among the foods that contain lignans. Once in the body, the intestinal microbiota can transform them into compounds with estrogenic activity.
This is how the authors of an essay published in the journal The Journal of Nutrition. In their tests, the effects of consuming 50 grams of this food were tested for 5 weeks in a group of postmenopausal women. After these analyses, the authors concluded that the intake of sesame seeds can play an antioxidant action, improve blood lipids and the status of sex hormones.
6. Soldier
Although we present it almost last, Soy is one of the foods that contains the most phytoestrogens. As indicated by the Harvard School of Health, isoflavones predominate among these. Amounts can vary depending on the type of soy derivative consumed: tofu, tempeh, drink, or whole grain.
There are also products made from soy isoflavones concentrated. According to data published by the magazine Hospital Nutritionthese have been shown to have various effects during the peri and postmenopause:
- Increase health and quality of life.
- Strengthen bone density.
- Reduce cardiovascular risk through an improvement in the lipid profile.
However, due to their high concentration, it is not advisable to introduce them without consulting a specialist. Instead, soybeans and their derivatives share many of the benefits of legumes, so they can be eaten in moderation as part of a healthy diet.
7. Red fruits and berries
As we have mentioned, lignans are a type of phytoestrogen that is abundant in flax or sesame. But it is not only present in the seeds, but the berries also contain an interesting amount. This is indicated by the authors of an analysis carried out by the Nordic Council of Ministers.
Therefore, adding a cup of these fresh fruits between the 3 recommended daily servings can have positive effects on the estrogen level.
Try these foods that improve estrogen levels
All of them are a source of different types of phytoestrogens that help regulate the function of this hormone in the body. These are healthy and nutritious foods that can be safely introduced into the healthy population. But the most important thing is to do it within the framework of a healthy and balanced diet and not to consume anything out of the ordinary.
Don’t forget that both the deficit and the excess of estrogens can be detrimental to health. Likewise, before taking any measure on your own (including at the dietary level), It is essential to consult with the medical team in case of suspicion of any hormonal problem.
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