As a woman, estrogen (or oestrogen) plays a great role in your sexual health and general reproductive characteristics. Before menopause, your estrogen levels should range between 15 and 350 picograms per millilitre. Anything outside this range may make your life a little bit difficult. Hot flashes, low sex drive, irregular periods, depression, etc. are the most common indicators of low estrogen levels. Although low estrogen levels are more prevalent in women past menopause, any woman in her menstrual years can experience this problem.
The good news is that you can always increase your estrogen levels in the healthiest way possible. Did you know that there are a lot of foods with amazing nutrients that can help raise estrogen levels in your blood? Read on to find out what they are.
1. Sesame seeds
These seeds contain high levels of lignans, which contribute a lot in boosting estrogen in the body. One ounce of sesame contains a whopping 11.2 mg of lignans. No wonder it is such an excellent choice for increasing estrogen. Including sesame seeds in your diet will also lower cholesterol levels in your blood. Whether you choose to sauté them, eat them raw in a salad, or enjoy some flavour in a sesame butter, sesame seeds can give you many more health benefits. They are also a perfect source of plant protein and may play a role in balancing blood pressure.
2. Wheat bran
If you’re looking for full health in one serving, wheat bran should be your food of choice. It has high levels of fibre, which help in digestion, improve heart health, and prevent some types of cancer. Wheat bran also contains lignans, which help in increasing estrogen levels. However, note that high fibre lowers estrogen levels. Thus, you should consult your nutritionist for insights on how you can maximize the lignans in your diet.
You don’t want to end up reducing your estrogen levels further.
High isoflavone contents are found in soy products, which include soybeans, soymilk, soy yoghurt, etc. Roasted soybeans have an excellent taste with some crispy texture.
This means you can have them as an evening snack alongside your favourite coffee flavour. You can also add soy powder to your preferred yoghurt brand and enjoy it.
The isoflavones in soybeans make it a fantastic option for increasing estrogen. It not only tastes spectacular, but it is also a good source of proteins in vegan diets.
White rice and macaroni have some quantities of lignans, which are the basis of estrogen in the blood. Whole rice contains the highest amount of lignans; hence, you should consider adding it to your diet. 100 grams of whole rice contains 40 micrograms of lignan. Whole rice also has a lot of fibre, which may aid in digestion. In case food doesn’t work for you, try out alternative methods to increase your estrogen levels. You can find remarkable, yet healthy nutritional supplements for women from an online pharmacy of your choice.
Every cooking enthusiast knows garlic as one of the incredible spices that give the food some heart-warming aroma. Only a few people know precisely what garlic has to offer apart from the appealing smell. A study has shown that garlic contains phytoestrogens which help in boosting estrogen levels in the blood. It also decreases bone loss that may result from low estrogen levels. Nevertheless, this research was done in animals, and more studies are needed on humans to ascertain it.
6. Flax seeds
Just like sesame seeds, flax seeds are highly rich in lignans. They contain up to 800 times more lignan quantities than other foods. This means they can do wonders in increasing estrogen levels. They also come with omega-3 fatty acids that help in lowering cholesterol levels in the blood. Other health benefits of flax seeds include bodyweight control and lowering blood pressure. You can add flax seeds in your oatmeal as a topping, blend them in a smoothie, or mix the ground seeds in water.
Health professionals recommend eating fruits regularly due to their nutritional benefits. Apart from increasing estrogen levels, strawberries have some impressive effects on skin and hair health. You can also lower your chances of getting obese by simply eating berries. With their high content of phytoestrogens, you can comfortably boost your estrogen if you incorporated strawberries in your fruit salad. Other fruits that can help boost estrogen include peaches and apples.
8. Peanut butter
The crunch in peanuts and walnuts make them more delicious snacks. You can, however, consume them in the form of butter in case you don’t want them crispy.
Peanuts contain isoflavones and phytoestrogens, which are necessary ingredients for high estrogen levels. This also applies to other nuts. Other legumes are also good sources of estrogen. Therefore, no vegan should worry about getting the right levels of estrogen since most estrogen-rich foods are grains, vegetables, and fruits.
9. Dry fruits
Everyone has their go-to snack that keeps him or her alive on a hot summer afternoon. Dry fruits are a must-have bite for vegans looking to improve their health and boost their estrogen quantities. Dry apricots, prunes, and dates can turn your health around and give you a new look. These fruits are rich in lignans, which are building blocks for estrogen in the body. They not only offer a sweet sugary taste but are also an incredible addition to the diet for fantastic health benefits, including raising your estrogen.
Cabbage is one of the cruciferous vegetables that are both crunchy and healthy. Others examples include broccoli and cauliflower. These vegetables contain lignans and poly estrogens, making them perfect for anyone who wants to increase their estrogen levels. To retain their nutritional value, steam or blanch these vegetables. You can also eat them raw in your salad. They are a go-to option for any vegetarian.
The most outstanding thing about these foods is that they not only boost estrogen levels but they also improve general body health. Note that some of them may contain high fibre levels, which may counteract the formation of estrogen by increasing its metabolism. Therefore, choose your foods wisely while maintaining a balance to ensure that you ingest all necessary nutrients in your body.