Hormones play the most vital role in maintaining our bodily processes in the right way. Imbalance in hormones can lead to many complications including improper growth and functioning of the male and female reproductive systems. Estrogen is one of the most vital hormones in the female body and it controls the growth of the breasts as well as the menstrual cycle in female. Insufficient production of estrogen in the female body can lead to many complications.
For treating problems like irregular menstrual cycle and smaller breast size in women often Hormonal Therapy is used. Instead of opting for artificial hormones, opting for a diet that is rich in natural estrogen and estrogen precursors is certainly a good and healthy option. The estrogen rich foods are especially beneficial for women and here is a list of the best estrogen rich foods that can promote better overall health as well as proper breast growth in females.
Nuts and seeds
According to several scientific researches, it has been found consistently that foods rich in phytoestrogen are extremely beneficial for women to help balance and regulate estrogen levels in their body. Seeds and oily nuts are however, avoided to maintain healthy body, yet they must be consumed in judicious quantities to ensure proper secretion of hormones in the female body. Seeds like flax seed, sesame seeds, walnut seeds, sunflower seeds, pistachios and even chestnuts offer the required amount of phytoestrogen level. Although it varies from one food to another, flax seeds are found to contain the maximum phytoestrogen required by a female.
It has been found further that soy products rank second in the list that considers the amount of phytoestrogen level per serving for a woman. Women must consume soy beans, soy milk, soy nuts, tofu, veggie burger, soybean sprouts, soy yogurt on a daily basis to maintain their phytoestrogen levels. These products are easily available in the market and are believed to induce a good amount of estrogen level in a day.
Breads and cereals
Following next in the list is the breads and cereals that a woman must include in her daily diet to ensure an ideal serving of phytoestrogen. This includes flax bread, multi grain bread, doughnuts and sesame bread. So, munch on these healthy snacks instead f finding options in fast food retail chains to fill your starving tummy. Opt for a healthy lifestyle and stock these breads at your home for a daily health supplement.
So, all this while when didn’t know taking a delightful bite into the cheesy thin crust pizza offered any health benefit, we tell you it does. The phytoestrogen content is the highest in a protein bar followed by black liquorice and then, pizza. Surprising, isn’t? How our parents keep telling us to ditch the high-calorie junk food finally comes with some health benefits. Who’s ordering a piece?
The name has been derived from Fabacae family that basically implies to the plants are crops that are a part of the nitrogen fixing family. This includes vegetables like peas, beans, lentils etc. Topping this list is black bean sauce followed by hummus and lentils are the least rich in Phytoestrogen content. So, next time, when vacationing in the exotic tropical paradise, don’t forget to indulge in an authentic English breakfast to have your fill f black bean sauce.
Don’t be surprised people for alcohol has several other health benefits than just a great phytoestrogen content. Red wine proves to be quite an amazing source followed by white wine and beer. So, it’s not that bad to sip your way to red wine every now and then and lurk the weekends away in a lousy and drowsy state of mind.
Often ignored, exotic fruits are extremely beneficial for women who have low phytoestrogen level. We often fail to notice the dried apricots, dried prunes, peaches and only count apples, oranges and bananas as the idea “fruits.” Bring home a casket of dried apricots, peaches and dried prunes to indulge in a healthy diet.
Dairy products are rich in estrogen
For women, dairy products are always best. Milk and other dairy products come loaded with not only estrogen but also progesterone and prolactin all of which play important role in the female body and can be the key for a good overall health. Being rich in estrogen dairy products also promotes breast growth.
Instead of low fat milk opt for whole milk, which includes all the nutrients of milk in its natural form. Whole milk has high bovine estrogen and can be a key for overall good health of women. More of dairy products like cheese, butter, paneer should also be included in the diet of any women with low estrogen levels. If you are worried about gaining weight due to consumption of milk fat, burn the extra fat through exercising but do not cut down on dairy product consumption if you are interested about taking estrogen rich diet.
Soy products are great source of estrogen like nutrients
If you are looking for estrogen rich foods for overall good health and proper growth of breasts, including more soy products in your daily diet is certainly a good option. Some of the best soy based foods that are rich in estrogen include,
Tempeh is produced from soya beans and it contains estrogen in high amount. Apart from estrogen, tempeh is also rich in minerals like iron and magnesium that helps in estrogen synthesis and promotes overall better health. If you have been told that you have less estrogen, including tempeh in your regular diet will certainly help the hormone level.
Tofu is the other soy product that can be most helpful to balance the estrogen levels in the body. It contains isoflavones that interact with the estrogen receptors and promotes estrogen synthesis in the body. Tofu is also rich in vitamins, minerals and protein which make them one of the most healthy foods on the planet.
Soybeans are rich in estrogen and they are also a store house of rare minerals like magnesium which promotes estrogen synthesis in the body. Soyabeans are also high in potassium, calcium, protein and fiber content which makes them one of the best foods to include in diet for more balanced estrogen level.
Soy milk contains the same phytoestorgens present in soyabeans and other soy products. It is also rich in vitamins, minerals, protein and is easy to digest. Regular consumption of soy milk can be very helpful to restore estrogen levels in the body if you are suffering from lack of estrogen which is common amongst post menopausal women.
Seeds are store-house of estrogen
Different seeds contain a high amount of natural estrogen and including these seeds in your regular diet can give you more estrogen than you might think of. The seeds mentioned below are known for highest estrogen content. They are also highly effective to promote the growth of breast cells.
Flax seeds are not only high in Omega 3 fatty acid content but they are also a rich source of estrogen. You can include flax seeds in your daily diet to get more estrogen and also a healthy digestive system. The fibers in flax seeds help in better digestion and it also promotes heart health.
Sesame seeds contain a load of phytoestrogen which can be very helpful to balance any estrogen deficiency in the body. Apart from phytoestrogen sesame seeds also contain minerals like iron, calcium and magnesium that promotes overall better health in women.
Sunflower seeds contain phyotestrogen in high amount which can be helpful for promoting higher estrogen levels in the body. Apart from phytoestrogen, these seeds are also naturally high in fiber and mineral content. So, if you have low estrogen, you can include these seeds or the oil extracted from these seeds in your daily diet to get more estrogen.
Dry fruits are great source of phytoestrogen
People with low estrogen levels should include dry fruits of different varieties in their daily diet. Most of the common dry fruits are rich in a number of nutrients and they also contain a good dose of estrogen that can be helpful for women with less estrogen level. Dry fruits that can supply a good dose of phytoestrogen include,
Dried apricots are a rich source of phytoestrogen and apart from estrogen they also contain a bunch of other nutrients that can promote overall health and well being in women. Dried apricots contain fiber, iron as well as a bunch of anti-oxidants that are good for the body.
Dried dates are not soft and juicy like the fresh dates, but they contain a good amount of phytoestrogen which can be helpful to balance lower estrogen levels in the body. Apart from phytoestrogen, dried dates are also high in minerals like iron, calcium which are helpful for women health.
Prunes are often ignored from the list of the best dry fruits for health but this dry fruit has high food value and provides a good amount of natural estrogen to the body. This dry fruit is also rich in vitamin A, dietary fibers and other nutrients that can promote good health.
Nuts with high estrogen/phytoestrogen content
When it comes to the phytoestrogen content, pistachios are ranked as one of the top most dry fruits in the list. Pistachios contain phytoestrogen in a high amount which can be very helpful for balancing the natural estrogen level in the body.
The other dry fruit which is known for its high Omega 3 fatty acid content but is not often mentioned as a great source of phytoestrogen as well in walnut. Women with lower estrogen levels in their body should include one serving of walnuts in their daily diet for a balanced hormonal level.
Cashews do not lag behind as far as their phytoestrogen content and food value are concerned. Though they have phytoestrogen in lesser amount than pistachios and walnuts but they certainly can be a good option for improving estrogen levels in the body.
Vegetables with high phytoestrogen
You can get a good dose of phyestrogen from the vegetables which can be helpful for supplementing estrogen in the body and also to promote breast growth. Some of the vegetables that are rich in estrogen content include,
Beet roots and beet greens
Apart from being rich in iron, beets are also high in potassium, magnesium, phosphorous and a number of other minerals. Beet roots and beet greens also has a good natural estrogen content and they contain boron, which helps in the synthesis of estrogen in the body.
Carrots are known for their Vitamin A content, but apart from that it also offers a bunch of anti-oxidants, vital minerals and estrogen precursors that can be helpful to balance the estrogen level in the body.
Peas are high in phytoestrogen which helps in replenishing the estrogen level in the body. Moreover, peas bring a number of other nutrients, including vital vitamins and minerals to the table. They not only taste good but also help in digestion due to their high dietary fiber content.
Beans are known for their high protein and dietary fiber content. Beans are also known for their ability to lower blood cholesterol but they are often missed out from the list of the best estrogen rich foods even after being high in phytoestrogen content.
Chickpeas are not exactly included amongst the vegetables but they are one of the best sources of phytoestrogen on the planet. Apart from phytoestrogen chickpeas are also known for their high protein and vitamin value.
One of the best natural ways of estrogen supplementation is to include alfalfa sprouts in your daily diet. Alfalfa sprouts contain a high amount of natural estrogen and it not only help in supplementing estrogen in the body but also promotes better overall well being due to its vital nutrient content.
Bran cereals contain high amount of natural estrogen
Bran of different cereals are rich source of lignans, a form of natural estrogen. Bran of cereals are known for their high dietary fiber content and ability to lower blood cholesterol but they are also one of the richest source of natural estrogen on the planet and hence can even be helpful to promote breast growth. The following types of bran are rich in different types of lignans,
- Rye bran
- Wheat bran
- Oat bran
- Barley bran
Estrogen rich fresh fruits
Strawberries, apples and cherries are the well known natural estrogen rich fresh fruits that you can include in your regular diet for supplementing estrogen and also to promote breast growth.