The Benefits of Estrogen in Your Diet

21 September, 2020
Oftentimes, even if you're eating well, you might not be giving your body everything it needs. We'll show you how to eat an estrogen-rich diet to avoid that from happening.

Eating a healthy diet has become a lifestyle. But sometimes we don’t know what food we need for our physical or mental states. Below, we’ll look at the benefits of estrogen in your diet.

You probably want to start eating a healthy and balanced diet. And if you’re a woman, you’ve come to the right place. That being said, you’ll need to determine which food you need to eat to ensure a better lifestyle.

We’re referring to purposefully adding foods that will provide your body with estrogen. This hormone plays a role in optimizing your sexual and reproductive life and ensures the rest of your organs work to their full potential.

The Benefits of Estrogen

Many think that youth is eternal and the next thing you know, adulthood and old age rear their heads to let you know if you’ve made the right decisions throughout your life.

Estrogen is a feminine hormone that’s also present in men, although in small amounts. In women, its production drops during menopause, bringing with it serious consequences.

Benefits of Estrogen

After all, estrogen is responsible for:

  • Regulating the menstrual cycle
  • Producing femininity
  • It keeps the heart, muscles, bones, as well as the reproductive and sexual systems in good health.

That’s why it’s important to maintain estrogen levels or else the consequences can be harmful. To avoid that from happening, it’s important to eat estrogen-rich foods.

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Your body without estrogen

If you don’t check your estrogen levels, you won’t be able to prevent any health problems that can arise from low levels. However, you’ll notice once you feel irritated, have trouble sleeping, and lose hair in great amounts.

Foods to add estrogen to your diet

Now that you have a little more knowledge than you did when you started reading this article, we’ll go over the foods that can help keep your estrogen levels balanced.

Fruits and vegetables

These two options are the answer to almost all of your problems. They’re included in all diets and this one is no exception. They contain phytoestrogen, which is a food group that stimulates the production of estrogen in women.

One hundred grams of vegetables can contain anywhere from 94 to 604 micrograms of phytoestrogen. It’s not a bad idea to include them in your next meal. The best fruit include apples, plums, tomatoes, dates, and papayas.

Fruits and vegetables

Try to eat the following vegetables:

  • Broccoli
  • Cucumber
  • Eggplant
  • Pumpkin
  • Beets
  • Potatoes
  • Celery
  • Alfalfa

Nuts and grains

Nuts and grains also contain a significant amount of phytoestrogen. They can be combined with other products and are rich in vitamins and minerals.

Eat seeds like flaxseed and sesame seeds, and grains like wheat, rice, barley, and oatmeal.

Soy and dried fruit

Soy is an important source of phytoestrogen. One hundred grams of this food contains about 103 micrograms of phytoestrogen. Choose products that are derived from soy like soy yogurt and tofu.

Next are dried fruit, which are also a great source of phytoestrogen. Your best bet are pistachios but make sure to include almonds, hazelnuts, and peanuts.

Three habits that help boost estrogen levels

In addition to adding estrogen-rich foods to your diet, you should include activities that will help accomplish your objectives.

1. Perform aerobic exercise

This type of exercise helps you metabolize estrogen. Performing it encourages the creation of good hormones. As such, it’s important to set aside at least 30 minutes for exercise.

2. Sleep more than 6 hours

Sleeping for less than 6 hours reduces the production of estrogen and thusly, your libido.


3. Use supplements

Supplements should only be taken under medical supervision. They’re made of protein and herbs that help produce estrogen, as well as other feminine hormones. They should be your last option.

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A little bit of science

The idea is to prevent any consequences from having low levels of estrogen. This reduction happens mostly when women go through menopause. Still, if you take measures beforehand, you’ll be less at risk.

Scientifically, there’s no pattern to indicate how a woman will react during this phase of her life. However, there are solutions to ease that transition. Including estrogen in your diet can be the answer.

You’ll see that it’s not complicated. Surely, you have fruit, vegetables, and grains in your kitchen already. Add in a little soy and dried fruit. Sleep eight hours and set aside time to exercise. They’re simple but necessary steps for your health.

It’s a simple equation. It’s a healthier lifestyle that doesn’t take time or room, but it will add years of wellbeing with your family.

  • Rietjens IMCM., Louisse J., Beekmann K., The potential health effects of dietary phytoestrogens. Br J Pharmacol, 2017. 174 (11): 1263-1280.
  • Martín Salinas C., López Sobaler AM., Benefits of soy in women’s health. Nutr Hosp, 2017. 34: 36-40.