Estrogen is mostly known as a female hormone in spite of its small quantity presence of men. It is a combination of three compounds: estrone, estradiol and estriol. Both men and women need it for being healthy. People who are lacking the exact quantities of estrogens can get them from certain foods.
Estrogen is a major in balancing the reproductive system and the menstrual cycle. It is also necessary for the proper functioning of the heart, bones, muscles, blood vessels, healthy and skin. Due to the above reasons women with insufficient amounts of estrogen face many health issues.
Foods that contain high levels of estrogen
Flax seeds for soluble fiber in your body
Flax seeds contain larger amounts of phytoestrogens. About 100 grams of flax seeds contain nearly 379,380 grams of phytoestrogens. Flax seeds are common food that is rich in estrogen levels. The phytoestrogens present in them are referred to as lignans. The seeds are generally ground and are used in breads, salads, cereals that boost the absorption rate. Linseed is the most quantity of phytoestrogenes. They are good sources of lignans and soluble fiber. Soluble fiber is the key in the process of the phytoestrogens of the body. Flax seeds contain phytoestrogens when it is in the form of powder, ground meals or whole seeds. But, the flax seed oil is not the competitor of the above forms of flaxseed because it does not contain of soluble fiber and lignans.
Dried fruits are the best estrogen food
Dried fruits such as dried apricots, dates, and prunes help to balance your estrogen levels in a big way. It is a healthy snack that keeps you away from the vending machine with a sweet and also satisfies chewiness that adds fiber. Dried fruits have phytoestrogenes, which will mimic the way estrogen is used by the body. It helps to fill any shortage in estrogen and produces the same effect as if you had generated more estrogen in the body. Dried fruits are also rich in vitamins and nutrients that keep you fresh. Dried fruits are best in the spring, and the best fruit for estrogen are dates, prunes, and apricots.
Sesame seeds with fiber content best of estrogen
Sesame seeds contain phytoestrogenes, and lignans. They are loaded with fiber and are a great source of minerals. A tablespoon of sesame seeds gives a tenth of what you need each day for iron, magnesium, and calcium, as well as 4 % of your total fiber.
Foods rich in estrogen are chickpeas
Chickpeas are the best source of phtoestrogen. It is important to mix them with other foods, spices, and seasonings to make them something you’ll enjoy eating. Chickpeas are high in fiber and protein. They help to reduce your meat consumption and help to feel full longer because of the combination of fiber and protein.
Peas that boost your energy with estrogen level
Peas are the best side dishes that are looking for an estrogen boost. It is a good source of phytoestrogens. There are many foods like estrogen that contain minerals like magnesium, iron, and potassium, even pack some protein. Peas are full of fiber and are a surprising source of Vitamin C. It helps to boost your immune system in addition to get an increase in your phytoestrogen numbers. It results in healthy overall with fewer symptoms that are associated with menopause and postmenopause.
Beans with lower cholesterol good for health in estrogen
Beans are high fiber content foods that can lower cholesterol. It can relatively high in phytoestrogen. And can seldom get attention to this feature. Beans are high in fiber and protein content and are a meatless main dish. They have a texture to help fill up and they are digested slowly by the body. Beans give a good carbohydrate choice for diabetics and or anyone looking to maintain healthy blood glucose levels.
Soybeans and soybean products
After flax seeds, soybeans are the second largest ingredient with good amounts of phytoestrogens. Soybeans and other soybean involved products like soy yogurt and tofu are having a rich amounts of flavonoids. Soybeans provide an approximately 103,920 micrograms of phytoestrogens per 100 grams, whereas tofu provides nearly 27,150 micrograms per 100 grams, and soy yogurt provides 10,275 micrograms phytoestrogens closely per 100 grams. For the chart comparison consuming soybeans, and tofu will give you more amounts of phytoestrogens than the soy yogurt.
Other food sources of phytoestrogens are listed below
Apart from flax seeds and soy beans there are many other food products that are having significant amounts of phytoestrogens. You can get them from nuts, grains, sprouts, seeds and legumes which are rich sources of phytoesrogens.
Sesame seeds offers nearly 4,004 micrograms of phytoestrogens per 50 grams. Multi grain breads are having 4,798 micrograms per 100 grams, hummus, at 993 micrograms per 100 grams and garlic is having 603 micrograms per 100 grams, these all are the other sources of relatively high quantities of phytoestrogens.
Many fruits like blueberries, cherries, dates, apples, plums and papaya are the sources of phytoestrogens and vegetables like: Beets, cucumbers, eggplant, yams, olives, potatoes, tomatoes, peppers and carrots contains a good amounts of phytoestrogens. Barley, hops, oats, rice and wheat are the major sources of phytoestrogens. When you look at beans you will get from soybeans, black-eyed peas, split peas, chickpeas, red beans, and their spirits. Flax seeds, alfalfa, fennel, and sunflower seeds are the best phytoestrogens, when we count on seeds. Find the phytoestrogens in dried and fresh herbs and spices like anise seed, red clover, parsley, thyme, sage, turmeric, verbena, licorice, and hops. Like other phytoestrogens, intake of these herbs helps to slightly improve the estrogen levels in your body.
Implement your food with the at least some of the food products mentioned. Women, who changed their diet with the addition of those foods became comfortable and find a significant decrease in premenopausal symptoms.