Food With Estrogen List

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Foods rich in estrogen can help balance hormone levels, alleviate anxiety and depression, increase libido and fertility, improve sleep quality and promote muscle growth. Estrogen is a type of sex hormone that both men and women produce. Food can naturally boost your body’s healthy estrogens while also helping to lower unhealthy xenoestrogens. Therefore, eating foods with estrogen can help you in enjoying your life. Below are some food with estrogen list.

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What Foods Contain Natural Estrogen?

Estrogen is found naturally in many foods, while other foods may inhibit estrogen. Some of the same foods that offer natural estrogen also offer other valuable nutrients that are important to a healthy diet. It is always recommended to eat a wide variety of healthy foods rather than focusing on only a few. The effects of estrogen should also be discussed with your doctor to ensure it is a healthy plan for you.

Seeds

Many seeds contain natural estrogen. Some examples of these seeds include anise seeds, flaxseeds, sesame seeds and sunflower seeds. Some of these seeds, such as sunflower seeds, may be consumed as snacks. Others are easy to add to other foods such as baked goods.

Grains

Certain grains provide a good source of natural estrogen. Wheat, alfalfa, barley, oats and rice contain estrogen. Using these grains in your cooking will provide a natural source of estrogen in your meals.

Vegetables

Not all vegetables contain natural estrogen. Some vegetables may actually inhibit estrogen. Yet some vegetables are a good source of estrogen. These vegetables include beets, carrots, cucumbers, eggplant, peas, peppers, potatoes, split peas and yams. Vegetables offer many other valuable nutrients, making them a good component to any diet.

Fruits

Most fruits are estrogen inhibitors. There are some exceptions though. Apples, cherries, tomatoes, pomegranates and plums are fruits which provide natural estrogen. These fruits are a healthy way to include sweet flavors in your diet while also adding natural estrogen.

Beans

A variety of beans offer the added bonus of natural estrogen. Chickpeas, black-eyed peas, red beans and soybeans add estrogen to the diet. These beans are often found in soups or casseroles. They may also be consumed alone.

Other

Eggs, dairy products, garlic, baker’s yeast, clover, olive oil, olives, parsley and sage also offer the benefits of natural estrogen. These food products can be added to the diet in a variety of ways, either by themselves or in other dishes.

Estrogen Inhibiting Foods

Some foods naturally inhibit estrogen. This can be beneficial if you suffer from a condition that may be exacerbated by estrogen. This list of foods includes berries, grapes, melons, pineapples, pears, squash, green beans, cabbage, broccoli, citrus foods, corn, onions, millet, buckwheat, white rice and white flour.

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Food With Estrogen List

Many types of food-based phytoestrogens are studied for their potential health benefits. These include:

  •  Lignans
  •  Isoflavones
  •  Resveratrol
  •  Flavonoids like quercetin

Each of these phytoestrogens has antioxidant properties. This means that in addition to the nutrients’ potential health benefits, they fight cell damage in our bodies linked to a wide range of chronic diseases. 

The best dietary sources of phytoestrogens include:

1.  Flaxseeds

Flaxseeds are the richest dietary source of lignans (polyphenols found in plants). Researchers believe they lower breast cancer risk. You can sprinkle flaxseeds on many dishes, bake them into bread and cookies, or blend them into smoothies and spreads. 

2.  Soy

Soy contains high levels of isoflavones, phytoestrogens that may mimic estrogen’s effects and reduce the risk of both breast and prostate cancer. Soy is also rich in a range of essential vitamins and minerals. It can support heart health as an alternative to red and processed meats. It’s also extremely versatile — you can include soy in your diet with foods like tofu, tempeh, edamame, and soymilk.  

3.  Peaches 

Because of their high lignan content, studies show that eating two servings of peaches or nectarines a week reduces a woman’s breast cancer risk. Researchers find similar effects from consuming blueberries and strawberries. 

4.  Garlic

Regular garlic consumption can help lower cholesterol, reduce blood pressure, and prevent clots — all heart disease risk factors. Research shows garlic can influence estrogen levels in the body, perhaps helping reduce age-related bone loss. But more research is needed to study this effect. 

5. Red Wine

Red wine is rich in resveratrol, a phytoestrogen researchers believe reduces heart disease risk by regulating cholesterol levels. Another study found that phytoestrogens in red wine may stop cancer cell growth, particularly among postmenopausal women. 

6. Sesame Seeds

Sesame seeds are easy to add to almost any meal — and they may help improve your cholesterol levels. Studies show they affect estrogen levels, with potent antioxidant activity fighting chronic disease risk factors. 

7. Cruciferous Vegetables

Vegetables like broccoli, Brussel sprouts, and kale contain phytoestrogens with anti-cancer and anti-inflammatory properties. Diets rich in cruciferous vegetables are also associated with lower risk of many chronic diseases, including heart problems. 

8. Nuts

Nuts like cashews, almonds, peanuts, and pistachios are a great source of heart-healthy phytoestrogens. They’re easy to add to your diet. But because most nuts are high in calories and fat, be sure to limit your portions to the recommended serving size. 

Why You Need Estrogen

Estrogen’s main function is to control reproductive changes in women, but it serves other roles in both male and female bodies, including:

  • Heart and blood vessel support
  •  Bone strength
  •  Brain protection and mood regulation

Our estrogen levels can change for many reasons. For some, managing these effects may require treatment such as hormone replacement therapy. 

The phytoestrogens in foods may help support estrogen’s natural functions. Research shows these nutrients are linked to several health benefits, including:

Menopausal Relief in Women

Women’s estrogen levels decrease with age, causing changes in the body referred to as menopause. Studies show that phytoestrogens can help relieve some of menopause’s physical symptoms, like the frequency of hot flashes and vaginal dryness.

Improved Bone Health

Estrogens help maintain healthy bone density, reducing the risk of osteoporosis in both men and women. Studies show that phytoestrogens from food may support this effect, improving long-term bone health.  

May Lower Risk of Heart Disease

Studies show phytonutrients may help manage cholesterol. Maintaining good cholesterol levels keeps your arteries free from fatty build-up, reducing the risk of heart problems and stroke.

May Reduce the Risk of Cancers

According to research, higher estrogen and phytoestrogen levels are associated with lower rates of breast cancer. Phytoestrogens have also been shown to kill prostate cancer cells, an effect scientists continue to study for the nutrients’ use in cancer prevention or management.

 

Foods that boost women’s health

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Photo: Nigeria News Network

To stay in good health, it is important that women eat certain foods that are especially good for issues that affect them such as brittle bones (osteoporosis), pregnancy, menstruation, and breast and ovarian cancer, menopause among others.

The following healthy power foods can help fend off serious diseases like diabetes, cancer, and heart disease, fortify your immune system, protect and smooth your skin, and help you lose weight or stay slim. If you’re eating most of these healthy foods already, good for you! If not, now’s the time to load up your shopping cart and supercharge your health.

Salmon
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits-from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

Beans
It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17g fiber. They’re also loaded with protein and dozens of key nutrients, including a few most women fall short on- calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week- 3 times the measly 1cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

Nuts
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

Avocado
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate and potassium.

Grapefruit
It’s all about the “flavonoids,” which help lower the likelihood of certain kinds of strokes in women and may also help your heart. (Oranges work, too, but grapefruit has less sugar.) Grapefruit may not be a good combo with your medication, so check with your doctor before you put in on the menu.

Berries and Cherries
They’re not just pretty in pink … and purple, and red, and blue. These fruits have flavonoids and antioxidants, which can protect healthy cells from damage. Berries help keep your brain sharper as you get older. Plus, you need their vitamin C to build collagen, the protein that keeps your skin firm and smooth.

Papaya
Its red-orange colour comes from beta-carotene (the stuff in carrots) and lycopene (also in tomatoes and watermelon). Lycopene lowers your chance of getting cervical and breast cancers. It’s an antioxidant, too, and keeps cholesterol and blood pressure at healthy levels to help ward off heart disease.

Plain, Low-Fat Yogurt
You need more calcium when you’re over 50. Yogurt has loads of it -just 8 ounces will give you more than a third of your calcium for the day. Look for the kind enriched with vitamin D, to help your body use the mineral better.

Sardines
These little guys are swimming with healthy fatty acids, vitamin D, and calcium. Their omega-3 fats can improve the quality of breast milk, and sardines are good for babies whose mothers ate them while they were pregnant. They also have less mercury than most other fish.

Flaxseed
Ground flaxseed is bursting with fiber as well as lignans, plant compounds that act like estrogen. These can help lower your risk for some cancers, including breast cancer. Flaxseed oil is a great way to get your omega-3s, but it doesn’t come with the added cancer-fighting benefits. Check with your doctor before you add flaxseed to your diet.

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