10 Foods High In Estrogen
Estrogen helps promote the maintenance of and develop female characteristics in the body. Estrogen produces an environment for fertilization and implantation of an embryo. It also helps to regulate the menstrual cycle. A drop in estrogen levels is associated with menopause.
When estrogen levels are low in females, Estradiol is often prescribed to help replace the decreased levels of estrogen in the body. However, there are foods that contain high amounts of phytoestrogens, which affect levels of estrogen in the body. Phytoestrogens naturally occur in plants. Perhaps consuming the following foods can help balance estrogen in the body.
Estrogen High Food #1: Flaxseed
Flaxseeds have the highest dietary source of phytoestrogens, lignans. Flaxseeds are on trend and can be added into smoothies, soups, salads, and bread. As they contain the highest amount of phytoestrogens, they also contain omega-3 fatty acids, which are an excellent source to fight inflammation in the body. They also contain fiber which can help lower blood pressure and cholesterol levels.
There has been conflicting information regarding flaxseed and its effects regarding breast cancer. Those with ER+ breast cancer are prescribed tamoxifen, a selective estrogen modular medication. However, many studies have shown that dietary flaxseed along with tamoxifen, inhibits tumor growth in the breasts. This study shows how consuming flaxseed by those with breast cancer does more good than harm.
Estrogen High Food #2: Green Peas
Green peas are an easy snack to prepare for an estrogen boost. These are usually a side dish and added to salads, soups, and casseroles. Not only do peas contain phytoestrogens, but they also contain minerals such as iron, potassium, and magnesium. Peas contain a great amount of vitamin C, which helps boost the immune system.
One cup of cooked green peas contains an excellent source of vitamin K, vitamin C, thiamin, vitamin A, dietary fiber, and protein. The phytonutrients in green peas give the body the protection it needs as it is a key antioxidant and anti-inflammatory food. They are also low in calories, which is also a rewarding food.
Estrogen High Food #3: Walnuts
Walnuts are part of the tree nut family that is considered one of the healthiest nuts. These are a great source of phytoestrogens as well as omega-3 fatty acids and protein. They are essential to control inflammation and provide great health benefits such as weight control, management of blood sugar levels, lower blood pressure, and they promote a healthy gut.
Walnuts are recommended for those with breast cancer. They have a high phenolic, flavonoid, and antioxidant content out of all of the nuts that are consumed in the United States. Its extracts and compounds have shown to inhibit the growth of hormone receptor positive and triple negative breast cancer cells.
Estrogen High Food #4: Garlic
Garlic is a plant that belongs to the onion family. It is related to shallots and onions; All of which are key ingredients in most types of cooking. Garlic has a distinguished shape and contains bulbs. Each bulb is called a clove, so each garlic contains many cloves. Garlic is used to help reduce cholesterol levels, prevent heart attack, and used for medicinal purposes to treat diseases.
This popularly used plant has essential nutrients such as manganese, vitamin B6, vitamin C, and selenium. Most importantly, it has been used to treat menopausal women. A study found that a daily dose of dry garlic, about 2 grams of raw garlic, decreased a marker of estrogen deficiency.
Estrogen High Food #5: Soy Milk
Soy milk is made from soybeans. It contains a high amount of phytoestrogen and can be easily consumed. Soy milk is sometimes an alternative to consuming milk, while it is also a good source of calcium. Soy contains two isoflavones, a class of phytoestrogens, which help with the female sex hormone. One study has shown that consuming soy milk has direct effects in premenopausal symptoms.
It has been speculated that the over-consumption of soy can increase breast cancer risk. Because studies were done with rodents, it has not been confirmed since the metabolism of rodents is different from humans.
Estrogen High Food #6: Chickpeas
Popularly known as chickpeas, garbanzo beans have become a trend in many recipes and are used in Mediterranean dishes, such as hummus. Chickpeas are part of the legume family and are usually boiled and eaten with salad and side dishes. They are high in fiber, protein, and carbohydrates. One cooked cup of chickpeas contains about 13 grams of fiber. They are high in vitamin B6, magnesium, and iron. They also containing folate, vitamin K, copper, selenium, and choline. With a number of micronutrients they are made of, health benefits range from reducing the risk of cardiovascular diseases, type 2 diabetes, digestive diseases and some cancers.
Chickpeas are a rich source of phytoestrogens that help with the hormonal imbalance. Hummus has about 993 micrograms of estrogen for every 100 grams. This is a great snack to help with estrogen levels.
Estrogen High Food #7: Dried Fruits
The latest craze is snacking on dried fruit. These sweet and satisfying snacks are quick, easy, and make for a great treat. Most importantly, dried fruit can help with estrogen balance. It is usually made by the water content being removed either naturally under the sun, or through a dehydrator. As dried fruit contains nutrients and vitamins that are located in fruit, it also contains a lot of sugar. Consuming these snacks should take that into consideration.
One cup of dried fruit contains the complete recommended dietary allowance of vitamin A. It contains an excellent amount of calcium, phosphorus, potassium, and niacin. This makes eating dried apricots, peaches, and dates a great indulgence to a healthy diet.
Estrogen High Food #8: Beans
Just like chickpeas, beans are also part of the legume family. Rich in fiber and protein, this staple food has a great amount of phytoestrogen. The beans of the highest content of phytoestrogens are black-eyed peas, green peas, and red beans.
Beans are not just high in estrogen, but they are also high in fiber and protein, which make them a highly nutritious food. Protein in beans is incomplete, however, meaning they are a great protein source that needs to complement other foods. They have nutrients including zinc, iron, magnesium, and fiber. These essential nutrients improve heart health, reduce cancer risks, and control diabetes.
Estrogen High Food #9: Tofu
Tofu is derived from soybeans and has an acquired taste. It is prepared by coagulating soy milk then pressing the remaining curds into soft blocks. It is most popular in East and Southeast Asian cuisines. It is usually boiled, fried, and eaten as a side dish or added to food. It has a low-calorie count and an excellent amount of protein, iron, calcium, and magnesium.
Not only is tofu a great source of phytoestrogen, but consuming soy products has shown to reduce the risk of cancer. Despite conflicting information, the role of soy and increased risk has not been proven in humans. Tofu is a unique food that contains a great number of nutrients and helps improve estrogen levels.
Estrogen High Food #10: Multigrain Bread
Bread is available in many different varieties. Multigrain bread that contains grains like rye, wheat, barley, and oats has a phytoestrogen known as lignan. Just like lignan in flaxseed, it can help with hormonal imbalance and estrogen levels. Consuming this type of bread not only contains a great amount of phytoestrogen, but it also contains a great amount of fiber. Fiber helps lower cholesterol and maintain good gut health.
Other vitamins and minerals multigrain bread contains is selenium, thiamin, folate, vitamin B-6, calcium, iron, potassium, zinc, and copper. These nutrients have many important health benefits and most importantly, help provide energy as it is low in fat, contains protein, and carbohydrates.
