The Benefits of Estrogen in Your Diet

Find out how you can eat an estrogen-rich diet to keep your levels in a healthy range and avoid complications. Learn about the benefits of estrogen.
The Benefits of Estrogen in Your Diet

Last update: 06 May, 2021

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 talking about consciously adding those foods that provide estrogen to your body, especially if you’re a woman.

This hormone ensures that you perform your sexual and reproductive functions optimally and that all other organs function at 100%. It is also beneficial to include estrogen in the diet of women during menopause.

The benefits of estrogen for your life

Many think that youth is eternal but the next thing you know, adulthood and old age rear their heads. Estrogen is a female hormone that’s also present in men, but in small quantities. In women, its production decreases when the menopause arrives and, as a result of this process, some health problems may arise.

Benefits of Estrogen

Estrogens are responsible for regulating the menstrual cycle and keeping the reproductive and sexual systems, heart, muscles and bones in good condition. For this reason, estrogen levels shouldn’t be allowed to decrease, as the consequences will be severe. To avoid this situation, it’s essential that you include estrogen in your diet.

If you don’t check your estrogen levels, you won’t be able to prevent any problems caused by its low presence in your body. However, you’ll realize that something is wrong when you feel irritated, you can’t sleep, and your hair falls out in abundance.

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, as stated in an article published in the British Journal of Pharmacology.

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 peach, pomegranate, raspberries, blueberries, strawberries, and dates.

Fruits and vegetables

Try to eat the following vegetables:

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

Soy and nuts

Soy is a source of phytoestrogen, according to a study published in the journal Hospital Nutrition.

100 grams of this food contains approximately 103 micrograms of the compound in question. In addition, consider the products derived from it, such as soy yogurt, and tofu.

Nuts are not far behind, as they are also a rich source of phytoestrogens. Pistachios are the best choice, but add almonds, hazelnuts, and peanuts.

Seeds and grains

These foods also contain significant amounts of phytoestrogens. In addition, they can be combined with other products and are rich in minerals and vitamins. Consume seeds such as flax and sesame, and grains such as wheat, rice, barley and oats.

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

A doctor talking to his patient about estrogen 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.

Includes foods rich in estrogen to improve health

The idea is to prevent the consequences of low estrogen levels. This reduction happens, in most cases, when you go through menopause.

However, if you act earlier, you’ll run fewer risks. Scientifically, there’s no pattern that indicates how each woman will react at this stage of life, but the solution to avoid suffering is known. Including estrogens in the diet may be the answer.

You’ll see that it’s not complicated. Surely you have fruits, vegetables, and grains in your daily pantry; add soy and nuts. Get 8 hours of sleep and make time to exercise.

These are simple procedures, but necessary for your health. It is a simple formula. In fact, it is a healthier lifestyle that takes neither time nor space, but adds years of well-being and family.

Finally, it’s necessary to emphasize that the lack of estrogens is as bad as the excess of estrogens. You need to have a hormonal balance. Therefore, we’ll always advise you to have your medical follow-ups, in addition to carrying out the advice we’ve given you in this article.

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  • 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.