What should women eat to increase hormones?

Female hormones, especially estrogen, play a vital role in maintaining reproductive health, skin, and mood. However, a decline in hormones can lead to issues such as dry skin, menstrual disorders, and reduced energy. So, what should women eat to naturally boost their hormones? This article will help you understand “foods that increase female hormones” and how to improve hormonal health through diet.

Why are female hormones important?

Estrogen, the primary hormone in the female endocrine system, helps regulate essential functions such as:

• Menstrual cycles.
• Bone and cardiovascular health.
• Emotional balance and mood.

When hormones decline, women often face issues such as osteoporosis, vaginal dryness, or even an increased risk of heart disease.

What should women with hormonal decline eat?

1. Soy-based foods

• Soy and soy-based products such as soy milk, tofu, and tempeh are rich in isoflavones, a type of phytoestrogen.
• Phytoestrogens are natural compounds that mimic estrogen activity in the body, helping to alleviate symptoms caused by hormonal decline.

2. Flaxseeds

• Flaxseeds contain high levels of lignans, a type of phytoestrogen that can help balance estrogen levels.
• Additionally, flaxseeds are rich in fiber and omega-3s, which support heart health and reduce inflammation.
• How to use: Add flaxseeds to yogurt, smoothies, or oatmeal.

3. Sesame seeds

• Sesame seeds are a rich source of lignans that enhance natural estrogen activity.
• Adding sesame seeds to salads or using them as a cooking ingredient is a simple way to supplement phytoestrogens.

4. Dried fruits

• Dried fruits like prunes, apricots, and dates have higher phytoestrogen content than fresh fruits.
• They not only provide natural estrogen but are also a great source of fiber and vitamins, supporting digestion and overall health.

5. Legumes

• Legumes such as green beans, lentils, and chickpeas are rich in phytoestrogens, protein, and fiber.
• They help maintain stable blood sugar levels and support hormonal balance.

6. Cruciferous vegetables

• Vegetables like spinach, kale, and broccoli contain compounds that help balance hormones and reduce inflammation.
• They also provide antioxidants that support overall health.

What should women eat to boost hormones effectively?

In addition to the main foods mentioned above, consider incorporating:

• Berries: Blueberries and strawberries are rich in antioxidants, reducing oxidative stress and supporting hormonal balance.
• Whole grains: Provide fiber to help maintain blood sugar levels and support hormonal health.
• Salmon: Contains omega-3s, a healthy fat that reduces inflammation and balances hormones.

Notes when choosing foods to increase female hormones

• Prioritize fresh foods: Limit processed foods as they may contain chemicals that disrupt hormones.
• Diversify your diet: Combine various foods to ensure adequate nutrient intake.
• Consult experts: If you have specific health conditions or are pregnant, consult a doctor before changing your diet.

Choosing “what women should eat to increase hormones” not only impacts hormonal health but also improves quality of life. Foods such as soy, flaxseeds, sesame seeds, and dried fruits not only provide natural estrogen but also offer many other health benefits. However, to achieve the best results, combine this diet with a healthy lifestyle that includes regular exercise and adequate sleep.

References:

• https://www.healthline.com/nutrition/herbs-that-balance-hormones
• https://mcpress.mayoclinic.org/women-health/seeds-are-healthy-but-do-they-impact-hormones/
• https://www.healthline.com/health/phytoestrogens
• https://www.webmd.com/diet/foods-high-in-estrogen
• https://www.webmd.com/menopause/staying-healthy-through-good-nuitrition 

Read more:

• How to recognize weight gain due to endocrine disorders