This means you should be concerned about your estrogen deficiency. This article discusses the benefits of estrogen-rich foods and the recommended intake. Keep reading.
What Is Estrogen And Why Is It Essential?
Estrogen is a group of similar hormones that are present in both males and females. In men, it is present in a much less concentration than in women. This little hormone is responsible for making women behave like women. It oversees the development of female sexual characteristics and is produced mainly in the ovaries (1). The ovaries release estrogen during menstruation and between cycles. These two periods of rise in estrogen levels are alternated by a gradual fall in the levels during a month (2). Estrogen is a vital hormone due to its countless roles and functions in the body. Apart from regulating menstrual cycles, it also regulates the reproductive tract, urinary tract, cardiovascular system, bones, secondary sexual characteristics, skin, and hair (3). How do you ensure that your body gets its requirement of estrogen? There are two ways you can do it. One, by changing your lifestyle habits. Control stress, as stress causes an imbalance in estrogen levels. Strength training also helps, as it increases the levels of estrogen (and testosterone too). And two, you can increase estrogen levels by consuming the right foods, as categorized below.
What Are Some Estrogen Rich Foods?
Seeds: Flax seeds, Sesame seedsSoy Products: Soy beans, Soy Milk, Soy Yogurt, TofuFruits: Peaches, StrawberriesVegetables: Alfalfa Sprouts, Mung Bean Sprouts, Green BeansLegumes: White Beans, Black BeansNuts: Pistachios, Walnuts, PeanutsDried Fruits: Dried Apricots, Dates, Dried PrunesBeverages: Red WineHerbs: GarlicGrains: Multigrain Bread
Seeds
1. Flax Seeds
Flax seeds are considered one of the best sources of estrogen and they occupy the top position in the list of foods containing phytoestrogen. Also called linseeds, these are said to contain three times more phytoestrogens than soybeans. Apart from containing estrogen, they are also a rich source of dietary fiber and omega-3 fatty acids and help lower cholesterol levels in the body.
Serving Size – 1 tablespoon Isoflavones – 22.5 mg Phytoestrogens (per 100 grams) – 379,380 mcg
Ground flaxseeds can be sprinkled on yogurt, oatmeal, or breakfast cereals. They can also be added to cookies and muffins before baking.
2. Sesame Seeds
These are quite high in lignans, hormones that help balance estrogen levels in a woman’s body. They are also high in dietary fiber and several vitamins and minerals.
Serving Size – 1 ounce Lignans – 11.2 mg Phytoestrogens (per 100 grams) – 8008.1 mcg
One of the best ways to consume sesame seeds is to make a paste of them, called tahini, and use it as a dipping sauce. You can also add them to your soup, salad, or stir-fried vegetables.
Soy Products
3. Soy
Soy is one of the highest estrogen foods. It contains phytoestrogens called isoflavones that affect the estrogen metabolism in the body. Edamame are the pods produced by a soy plant that affect estrogen metabolism.
Serving Size – 1 cup Isoflavones – 24 mg Phytoestrogens (per 100 grams) – 103,920 mcg
Soy is best enjoyed roasted. Carry some roasted soy nuts with you to munch throughout the day to curb your hunger pangs. Apart from estrogen, they also contain a healthy dose of nutrients.
4. Soy Milk
Soy milk is also an extremely rich source of phytoestrogens. It is beneficial in providing relief from menstrual problems like cramps or pain by restoring the estrogen levels in the body.
Serving Size – 200 ml Isoflavones – 30 mg Phytoestrogens (per 100 grams) – 2957.2 mcg
Soy milk is available in the market in ready-to-drink tetra packs. Have it as a mid-day snack. You can also add soy milk to your breakfast cereal instead of your regular cow’s milk.
5. Soy Yogurt
Also known as bean curd yogurt, this is made from soy milk, making this yogurt a good source of phytoestrogens.
Serving Size – 200 grams Isoflavones – 21 mg Phytoestrogens (per 100 grams) – 10,275 mcg
Soy yogurt can be eaten as it is, along with meals. You can add fruits and nuts to this and enjoy it as a healthy snack.
6. Tofu
The soy version of cottage cheese, tofu is also made directly from soy milk. Available in soft and firm varieties, this ingredient helps to improve the levels of estrogen in the body.
Serving Size – 3 ounces Isoflavones – 20 mg Phytoestrogens (per 100 grams) – 27,150 mcg
Tofu is a versatile ingredient that can be used in soups, salads, or curries. You can also sauté it along with few other veggies of your choice and have it as a side salad or snack.
Nuts
7. Pistachios
Pistachios contain the highest amount of phytoestrogens among all nuts.
Serving Size – 1 ounce (28 grams) Isoflavones – 49.5 mg Phytoestrogens (per 100 grams) – 382.5 mcg
They are best enjoyed raw or roasted. You can also add them in a trail-mix and consume with other nuts.
8. Walnuts
Walnuts are one of the healthiest nuts. They are rich in phytoestrogens as well as protein, omega-3 fatty acids, and a wide variety of essential nutrients.
Serving Size – 1 ounce (28 grams) Isoflavones – 14.9 mg Phytoestrogens (per 100 grams) – 26 mcg
You can add chopped walnuts to salads or top them over fruits, ice creams, or frozen yogurt. You can also eat them as it is or mixed with other nuts.
9. Peanuts
One of the most commonly available nuts in the market, peanuts are also a good source of phytoestrogens.
Serving Size – 1 ounce (28 grams) Phytoestrogens (per 100 grams) – 34.5 mcg
They add crunch to your salads. They can also be eaten raw or ground into peanut butter and used as a spread.
Dry Fruits
10. Dried Apricots, Dates, And Prunes
These are healthy snacks that are rich in phytoestrogens as well as fiber. The process of drying these fruits increases the amount of phytoestrogens, vitamins, and minerals in them.
Serving Size of Dried Apricots – 130 grams Phytoestrogens (per 100 grams) – 445.5 mcg
Serving Size of Dates – 24 grams Phytoestrogens (per 100 grams) – 329.5 mcg
Serving Size of Prunes – 248 grams Phytoestrogens (per 100 grams) – 177.5 mcg
These dried fruits are healthy as well as palatable. They are best enjoyed as a mid-day snack. Carry these with you to munch between meals.
Vegetables
11. Alfalfa Sprouts
These are one of the best choices to boost your estrogen levels. These sprouts are very low in carbohydrates and calories and are extremely healthy.
Serving Size – 33 grams Isoflavones – 130 mg Phytoestrogens (per 100 grams) – 441.4 mcg
Alfalfa sprouts can be added to your salads, soups, or sandwiches to add a nutritional boost to your meal.
12. Mung Bean Sprouts
These are a great source of phytoestrogens, along with other nutrients like folate, iron, vitamin B-complex, and fiber.
Serving Size – 104 grams Isoflavones – 238.99 mg Phytoestrogens (per 100 grams) – 495.1 mcg
You can have them boiled or raw, either as it is, or added to salads or soups.
13. Green Beans
These vegetables are very low in calories and high in nutrients. Green beans are also a good source of iron, and iron-rich foods may lower the risk of ovulatory infertility.
Serving Size – 110 grams Isoflavones – 42.9 mg Phytoestrogens (per 100 grams) – 105.8 mcg
Green beans can be added to sautéed vegetables or stir-fries. They can also be cooked as a curry and eaten with rice.
Fruits
14. Peaches
These delicious fruits are also very healthy. They are rich in phytoestrogens and have plenty of essential nutrients. Peaches are also said to help reduce the risk of heart diseases, stroke, and cancer (4).
Serving Size – 175 grams Isoflavones – 4.55 mg Phytoestrogens (per 100 grams) – 64.5 mcg
Peaches are delicious fruits that can be eaten raw or made into desserts like peach cobblers or peach pies.
15. Strawberries
When it comes to fruits, strawberries are considered one of the foods rich in estrogen. Strawberries are not only rich in phytoestrogens, but they also possess a multitude of health benefits that include healthy skin and hair, increased energy levels, and a lower risk of obesity.
Serving Size – 152 grams Isoflavones – 3.65 mg Phytoestrogens (per 100 grams) – 51.6 mcg
Strawberries can be eaten raw. You can add diced strawberries to plain yogurt, waffles, pancakes or oatmeal. You can also blend strawberries with another fruit, like banana, and make a healthy smoothie.
Legumes
16. White Beans
White beans are extremely healthy – rich in phytoestrogens, fiber, and nutrients like iron, folate, and calcium. This helps balance estrogen levels in the body.
Serving Size – 179 grams Isoflavones – 70 mg Phytoestrogens (per 100 grams) – 72.7 mcg
There are plenty of ways to enjoy white beans. You can toss boiled white beans in a salad or ground them into a paste and have it as a dip.
17. Black Beans
These are so healthy that they can be consumed every single day. They enhance fertility in women since they are rich in phytoestrogens. They are also a rich source of protein, fiber, antioxidants, and several vitamins and minerals.
Serving Size – 172 grams Phytoestrogens (per 100 grams) – 5330 mcg
Black beans taste great when added to soups or salads. You can also make a black bean spread and have it with carrot and cucumber slices.
Beverages
18. Red Wine
Red wine contains a phytoestrogen called resveratrol that increases estrogen levels in the body and also reduces the risk of cardiovascular diseases when you have it in moderation. For women, this dose translates to one glass of alcohol-containing beverage per day for women (5).
Serving Size – 30 ml Isoflavones – 4.95 mg Phytoestrogens (per 100 grams) – 53.9 mcg
Red wine is best enjoyed as it is or along with a light snack like roasted peanuts. or with an evening meal. Drink this in moderation. Physicians recommend not more than 2 servings a day for men and 1 serving a day for women. (5)
Herbs
19. Garlic
Garlic is very rich in isoflavones and provides a lot of health benefits. It is known to help reduce cholesterol and prevent heart diseases and cancer.
Serving Size – 9 grams (3 cloves) Isoflavones – 1.8 mg Phytoestrogens (per 100 grams) – 603.6 mcg
You can add chopped garlic to soups, salads, sautés, stir-fries, pasta, and stews to add a boost of flavor.
Grains
20. Multigrain Bread
This contains a phytoestrogen known as lignan. This category includes grains like oats, barley, wheat, and rye.
Serving Size – 26 grams (1 slice) Lignans – 1244 mg Phytoestrogens (per 100 grams) – 4798.7 mcg
Multigrain bread is usually a very common part of our diet. You can make a sandwich or spread peanut butter or cheese over toasted multigrain bread and have it for breakfast or as a snack. We know what are the top estrogen rich foods . But how do we know if we are getting enough of it? Let’s find out below.
Are You Getting Enough Estrogen?
How do you know if you are getting enough estrogen in your diet? You probably know better when you get it checked at a clinic or a hospital. But here are some ways for you to ensure that you are doing your bit to maintain healthy estrogen levels in your body.
Look out for some symptoms that indicate a hormonal imbalance in the body, like irregular periods, insomnia, hot flashes, erratic mood swings, vaginal dryness, decreased fertility, and loss of bone density (6).
Make sure you consume foods that are rich in estrogen. Women do not get estrogen from their diet, but eating healthy foods that are rich in phytoestrogen gives the body a chance to produce estrogen naturally (7).
Reduce sugar intake. Research shows that consuming too much sugar is related to an imbalance of testosterone and estrogen levels in the body (8). Replace foods containing refined white flour with whole grains.
Make sure to do a moderate workout for about 30 minutes every day.
Quit smoking if you are a smoker. In premenopausal women, smoking is associated with menstrual dysfunction, infertility, and early onset of menopause (9).
Getting a good night’s sleep (7 to 8 hours) works wonders for the body. Research shows that sleep disturbances determine a woman’s overall health, especially her menstrual cycle, pregnancy, and menopause (10).
All good. But how much of it do we need to consume per day? Keep reading to find out.
Daily Recommendation Of Estrogen
Estradiol is a form of estrogen that is prescribed by physicians to treat low levels of estrogen in the body and menopausal symptoms like hot flashes, mood swings, and vaginal drying. It is also commonly prescribed for the treatment of certain cancers. Here is the recommended dosage for various purposes: (11) But what if you do not want to take medications to increase your estrogen levels? Are there any natural ways of doing so? Of course! Let’s see what they are.
Natural Estrogen Supplements
Not everybody wants to take medications to increase their estrogen levels. For such people, there might be a few alternative natural treatments. Some of them are listed below:
Phytoestrogens
These are plant estrogens that are naturally present in some foods. They are widely promoted as the “natural alternative” for women who undergo estrogen replacement therapy or have had a hysterectomy. Isoflavones are the best form of phytoestrogens and are present in soy products. It is said that about 1 g of soybeans contains 1 mg of isoflavones. Safe daily consumption is said to be 50 mg of isoflavones (12). There are certain herbs like thyme and sage that contain estrogen-like compounds. These compounds mimic the effect of estrogen and help to balance its levels in the body.
Bioidentical Hormones
These hormones are so termed since their molecular structure is similar to the hormones that women produce naturally in their bodies. Bioidentical hormones are made from plant chemicals that are extracted from yams and soy (13). Bioidentical Hormone Therapy is a natural method since these hormones act just like the ones in the body, and the body cannot differentiate between the two.
Black Cohosh
A few women use this to treat symptoms like hot flashes, menstrual cramps, and premenstrual syndrome. Studies are being done on black cohosh for years, but there is no strong evidence that supports this claim (14). Do all men have estrogen? Check out the infographic below to know about the most readily available estrogen-rich food. You can stop this hormone from dwindling by consuming estrogen-rich foods like flax seeds, soy products, walnuts, strawberries, peanuts, red wine, garlic, and multigrain bread. It is important to complement this diet with strength training and a stress-free lifestyle for effective results. Consult a doctor immediately if you experience symptoms like irregular periods, hot flashes, sleeplessness, and mood swings, which result from low estrogen levels. Yes, they do. But in a much smaller concentration than women. Are “natural” alternatives safer or more effective than hormone therapy? The FDA does not have evidence regarding natural methods. But studies show that they are effective as alternate methods. Please consult with your physician to determine the best therapy for you. We are recommending these foods based on the fact that most people do not consume the recommended amounts of fruits, vegetables, nuts, and legumes, all good sources of estrogens. It’s always a good idea to discuss extra therapies with your physician, though. Are eggs high in estrogen? Yes. In a study, the consumption of chicken eggs was linked to an increase in estradiol, a form of estrogen hormone (15). Does vitamin D increase estrogen? Yes. Vitamin D is a critical factor in the synthesis of the estrogen hormone (16). What happens when estrogen is low? Low estrogen levels may hinder the development of secondary sexual characteristics, induce hot flashes, and lead to mood swings. Is milk high in estrogen? Possibly. Dairy products like milk may contain estrogen and similar hormones that are transferred from the cow to the milk (17). Is avocado high in estrogen? Possibly not. However, anecdotal evidence suggests that avocados may hinder estrogen absorption and may help balance estrogen levels. Can vitamin C increase estrogen levels? Yes. Studies have found that vitamin C boosts estrogen levels in post-menopausal women on hormone therapy (18). What is the most potent estrogen? Out of the three estrogen hormones, estradiol is the most potent (19). Does ginger lower estrogen levels? Possibly not. A study showed that ginger honey significantly increased the concentration of estrogen in mice (20).
