Estrogen is a group of sex hormones that support the development and maintenance of primary and secondary female characteristics in the body.
The ovaries begin producing estrogen once a female reaches puberty. This hormone supports the growth of egg follicles in the ovaries, regulates mucous secretion in the cervix, stimulates the growth of the vagina in adult women and promotes the growth of breasts during adolescence.
While the human body is capable of producing normal levels of estrogen that helps to maintain healthy bodily functions, certain conditions and lifestyle choices can lead to lower level of estrogen in the body.
Although, doctors often prescribe synthetic estrogen in the form of birth control pills or use Hormone replacement therapy (HRT) to treat the symptoms of estrogen deficiency, there are a number of estrogen-rich foods that you can eat in order to improve estrogen level in the body naturally and promote hormone balance.
Benefits of Estrogen-Rich Foods for Women
- Estrogen is one of the major sex hormones that regulates a woman’s menstrual cycle.
- Estrogen supports the development of female secondary sexual characteristics such as breasts, endometrium, etc.
- Estrogen works with other hormones and nutrients such as calcium and vitamin D to support bone growth.
- It slows down the height increase in females after puberty and accelerates the burning of body fat.
- Estrogen controls the level of cholesterol in the body. Deceased level of estrogen increases the level of harmful LDL cholesterol in the blood that leads to fat and cholesterol build-up in the arteries.
Estrogen-Rich Foods for Women Health Care & Breast Growth
Seeds – Seeds such as flaxseeds and sesame seeds are potent source of phytoestrogen that promotes the production of estrogen in the female body and helps with natural breast growth and maintenance of healthy skin, hair and nails. Sesame seeds contain lignans that also work as phytoestrogens. You can sprinkle these seeds over salads, oatmeal porridge or yogurt.
Soy Products – Soy is one of the richest sources of phytoestrogen. Soy contains a particular type of phytoestrogen called flavone that mimics the activities of natural estrogen that is produced by the body.
- Soy Milk – Consuming soy milk instead of dairy can help to resolve menopausal symptoms in women. A cup of soy milk contains around 30mg of flavones or 2,957.2mcg phytoestrogen.
- Tofu – Tofu is yet another popular soy product that is prepared from soy milk. Each 3 ounce of tofu has 20mg of isoflavones or 100gram of tofu has 27,150.1mcg of phytoestrogen.
Alfalfa Sprouts – Consuming alfalfa sprouts is one of the easiest ways to increase estrogen levels in the body in a natural and safe way. These sprouts contain natural plant estrogen that mimics the functions of human estrogen and have absolutely no side-effects.
Mung Bean Sprouts – This is yet another healthy and natural source of phytoestrogen that also contains folate, B-complex vitamins, iron and fiber. All these nutrients are extremely beneficial for women and support their overall health. You can have mung bean sprouts as a snack or add them to sandwiches.
Green Beans – Just like edmame, green beans are also rich in phytoestrogen and iron that helps to improve fertility in women. In addition, the low calorie and high fiber content of this vegetable makes it a healthy and filling food that doesn’t lead to weight gain.
Nuts – Nuts are not only loaded with healthy fats, but also phytoestrogens and protein that help to improve women’s sexual and reproductive health. Walnuts, pistachios and peanuts are all rich in phytoestrogen, omega-3 fatty acids, protein and fiber. You can have a handful of nuts as a healthy snack or add them you yogurt, salads and smoothies.
Dry fruits – Dry fruits like dates, apricots and prunes are a great source of iron which is extremely beneficial for women. They also contain high levels of phytoestrogen that help to restore and maintain hormonal balance in the body. You can replace your sweet treats and desserts with dry fruits to give a healthy boost to your diet.
Strawberries – When it comes to fresh fruits, nothing can beat strawberries. These berries are a rich source of natural plant estrogen. They also have potent antioxidant properties that help to reduce inflammation in the body and reduce the risk of obesity. Strawberries make a delicious raw dessert and they can also be added to smoothies and oatmeal.
Legumes – Legumes and lentils like white beans, black beans, chickpeas, etc. are loaded with fiber, protein, folate, iron, calcium and phytoestrogen – all of which play an important role in improving women’s health, balancing hormones and boosting natural breast growth without causing any side-effects.
Multigrain Bread – Multigrain bread is made using a wide range of whole grains such as wheat, barley, oats, rye, etc. These grains have a particular type of phytoestrogen known as lignans that mimics the role of estrogen produced by human body that helps to regulate menstrual cycle and boost breast growth in women.
Garlic – Garlic is a rich source of isoflavones, a particular class of phytoestrogens that perform estrogenic activity in the body that balances the hormones in the body, boost natural breast growth and even reduces the risk of breast cancer.
Tips to Improve Estrogen Level in the Body
Notice the Symptoms – If you that your body is not producing enough estrogen then watch for the symptoms such as hot flashes, mood swings, decreased fertility, trouble sleeping. If you experience some of these symptoms for a prolonged period of time then its best to see a doctor and get your estrogen level checked.
Do moderate exercise – Although, over-exercising has been linked to reduced estrogen levels, but avoiding physical activities completely can also affect your estrogen levels. Moderate physical activity and exercise not only improves estrogens levels, but also reduces the risk of breast cancer.
Follow a healthy diet – A healthy and balanced diet that included fruits, vegetables, whole grains, protein and healthy fats helps to maintain proper functioning of the endocrine system which controls the production of estrogen and other hormones in the body.
Quit Smoking – Tobacco smoke influences the endocrine system in a negative manner. It reduces the body’s ability to produce estrogen and leads to menstrual dysfunction, infertility and even early menopause.
Lower Sugar Intake – Consumption of sugar has been linked to hormonal imbalance in the body. So, it is best to limit the intake of sugar and replace simple carbs with whole grains and other complex carbs.
Estrogen is one of the main hormones in female body that contains a wide range of functions such as metabolism, sexual function, bone health, cholesterol levels, etc. and neglecting this hormone can have serious adverse effects on the body. So, make it a point to consume at least 30-50mg of estrogen-rich foods on a daily basis to keep symptoms of estrogen deficiency at bay.