7 Foods That Improve Your Estrogen Levels
Estrogens are not only related to sexuality, but are involved in many other functions of the body. Therefore, it is necessary to include foods in the diet that help improve their levels.
Has your doctor told you that your estrogen levels are low? Do not worry; In addition to the recommendations that the professional has given you, you can consume foods that improve your estrogen levels.
To make things easier for you, we have prepared a list of the best options for you. Several of these foods may be part of your daily diet. However, to those products that you are used to, give them a chance. Your health will thank you and it is a good way to diversify your diet.
Foods that improve your estrogen levels
1. Nuts
Nuts can help improve estrogen levels, especially apricots, dates, and plums. These are a healthy snack, which you can take with you and eat when you have a sweet tooth.
In addition to containing fiber, they contain phytoestrogens, according to an article published in the Journal of the American College of Nutrition. These chemicals mimic the effects of estrogens in the body, so they will make you feel good right away.
When eating nuts, just remember that almost all of their water was eliminated in their processing. Therefore, its calorie and fat content is high. You should eat small portions no more than a handful a day.
2. Flaxseed
The small flax seeds are easy to incorporate into different dishes and, therefore, they have become very common in the diet of many people, given their cleansing properties.
In addition, they are very beneficial for those who have estrogen problems. To take advantage of its properties, you can add a teaspoon of flaxseed to yogurt at breakfast, or add it to your salads.
3. Sesame seeds
Sesame seeds are rich in phytoestrogens, fiber, and minerals. Due to all this, a small amount improves your health considerably, since they supply nutritional deficiencies. However, the studies that relate its consumption to estrogen levels have been carried out only in animals.
For example, a teaspoon of sesame seeds gives you 10% of the iron, magnesium and calcium you need throughout the day, in addition to 4% of the fiber. To get the full benefits of sesame seeds, it is important that they are fresh and unprocessed.
You can buy them in health food stores and supermarkets and add them to your soups or salads. If you feel like eating something crunchy, try swapping the traditional breading for sesame seeds.
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4. Chickpeas
Chickpeas are another food that contains phytoestrogens. You can incorporate them in different ways in your diet. One of the most common options is hummus that you can use as a sauce and accompany it with fresh vegetables. It can also be added to salads and soups.
Although chickpeas don’t taste great on their own, you can add some spices and the result will be delicious. Chickpeas also contain fiber and protein, making them perfect for those looking to maintain their ideal weight.
5. Beans
Beans are one of the best foods that improve your estrogen levels. C They contain fiber, which helps prolong the feeling of fullness and control anxiety to eat.
Of all the foods that we have mentioned, beans are the ones with the highest percentage of phytoestrogens.
There are studies that link the consumption of these legumes with a reduction in the risk of mammary gland problems thanks to this hormonal modulation mechanism, however the results are not conclusive yet.
In case you are diabetic, you should know that beans are a good option for carbohydrates, since they are slow to absorb. Your glucose levels will have a greater stability.
6. Alfalfa sprouts
Alfalfa sprouts can be the perfect green ingredient in your diet. The reason they are one of the foods that improve your estrogen levels is that they are rich in phytonutrients, low in calories and carbohydrates and complement the diet on their own.
As if all of the above seems not enough, alfalfa sprouts could reduce blood cholesterol levels thanks to their fiber content. To include them in your diet, you have many options: in a salad with some protein (such as tuna), with lemon and some dressing, in a sandwich or in a salad.
We recommend that you make sure that these sprouts are very clean before consuming them. The ideal is to wash them under running water and not leave them in the refrigerator for too many days, as they begin to lose nutrients. From the day you buy them fresh to the moment you eat them, it shouldn’t be more than a week.
7. Soy beans
It is nothing new to see that one of the foods that improve your estrogen levels is soy and its derivatives, as stated in the journal Nutrition Hospital. Its qualities are diverse, but it can be highlighted:
- They are rich in fiber.
- Its high protein content.
- They are easy to include in the daily diet.
- They contain many minerals; specifically in iron, magnesium, calcium and potassium.
- They have high levels of phytoestrogens.
To take advantage of all these qualities, we recommend including a derivative of soybeans in your diet. If you are not used to its flavor, at first it will be somewhat insipid; try combining it with spices and other strong flavors.
Eat healthy and follow your doctor’s advice
T Having low estrogen levels doesn’t have to be a problem. Now that you are aware that you must improve in this regard, take advantage of all the available resources.
In addition to following your doctor’s treatment, try a diet more in line with your needs. In a few months you will see great improvements, and perhaps you can forget about the problem completely.
