Estrogen-rich foods for women: detailed list, table

Estrogen in food for women is responsible not only for their attractive appearance, but also for their well-being. It is important to maintain a healthy balance of the hormone in the body, and for this you need to know where it is found most.

What foods contain estrogen

Sex hormones estrogens are often called female, this is due to the fact that it is in the body of women that they prevail and are responsible for both well-being and visual attractiveness. The condition of hair and skin in women, the work of the reproductive system and libido depend on their level. With a normal amount of sex hormones, the likelihood of a trouble-free bearing of a child increases, and recovery after childbirth is accelerated.

Estrogens are independently produced in the body of women by the adrenal glands and sex glands. Also, hormones come with some foods:

• fermented milk and soy;
• nuts, cereal seeds and medicinal herbs;
• vegetables, fruits and dried fruits;
• legumes;
• some drinks, such as coffee.

Estrogens are found in many foods and can enter the female body from the outside.

In food of animal origin, sex hormones are present, similar to those synthesized by the human body. Plant foods, which are mainly used to maintain hormonal levels, contain phytoestrogens. These are non-steroidal substances that resemble conventional hormones in chemical structure.

Foods that contain high amounts of estrogen

Among the many foods that contain natural estrogens, there are a few that stand out. They contain the most analogs of female hormones, respectively, and they need to be given the most attention in the diet.

Seeds

Female sex hormones are present in cereal seeds, especially sesame and flax seeds. To get your daily dose of phytoestrogens, you only need to eat 1 large spoonful of small seeds.

You can get your daily dose of estrogen from just 1 spoonful of flaxseeds or sesame seeds.

Sesame seeds and flax will benefit not only the reproductive system of a woman. Additionally, they will help cleanse the intestines of toxins, contribute to weight loss and saturate the body with vitamins and minerals.

Nuts

Fresh nuts are a rich source of isoflavones, naturally occurring phytohormones. For women's health, it is especially beneficial to use:

• pistachios;
• almonds and cashews;
• walnuts.

Nuts are an affordable source of plant phytoestrogens

To get a daily amount of estrogen, a woman needs to eat only 30 grams of pistachios or 100 grams of almonds and cashews.Nuts should be eaten raw without roasting. During heat treatment, some of the nutrients in the composition are destroyed.

Soy products

Estrogens are found in all soy products - milk substitutes, meat substitutes, yoghurts and soy-derived cheeses. To replenish estrogen levels, it is enough to eat about 100 g of tofu cheese or drink 1 glass of soy milk a day. This will be very useful for hormonal levels.

Just a glass of soy milk provides a daily dose of estrogen

Vegetables

Plant phytoestrogens are present in various quantities in almost all vegetables. Cauliflower and broccoli contain most of them, it is not without reason that the regular use of these products has a beneficial effect on the splendor of female forms.

Also, to obtain estrogen, you can eat tomatoes and eggplants, garlic, cucumbers and beets, carrots and celery. The great advantage of vegetables is their low calorie content, they do not harm the figure.

Phytoestrogens are found in cabbage, tomatoes, garlic, celery and other vegetables

Dried fruits

Dried fruits such as dried apricots, dates and prunes are healthy foods high in estrogen. True, when using them, women need to remember about the increased calorie content of dried fruits and observe small dosages.

You need to eat estrogenic dried apricots and prunes carefully, these foods are very high in calories

Fruit

Fresh fruits are rich not only in vitamins and minerals, but also in phytohormones. Most estrogen in foods for women 50 and older can be found in apricots and peaches, pomegranates and papayas, grapes and cherries.

You can get female hormones, including from fruit juice. But this applies to freshly squeezed drinks with a completely natural composition. There are too many preservatives and flavors in store juices, and the content of nutrients in them is low.

Analogues of female hormones are found not only in fresh fruits, but also in natural juices

Legumes

To maintain normal estrogen levels, you can eat any legume - beans, green peas, black and white beans, lentils. Only 150 g of beans per day will completely fill the lack of sex hormones in women. But before use for food, beans and beans must be boiled, fresh peas are allowed to be consumed only.

About 150 g of legumes per day is enough to control hormonal levels

Herbs

Herbs from the medicinal category are a good source of estrogen for women in foods. Among them are:

• chamomile and sage;
• licorice root and hops;
• ginseng and linden flowers;
• arnica and red clover.

Dried herbs are used, teas, infusions and decoctions are prepared from them. Herbal remedies have a strong, but mild effect and help to cope with the deficiency of sex hormones in women no worse than synthetic drugs.

Sage tea is a good calming agent and also compensates for the lack of estrogen.

The best effect is given by sage-based tea - a large spoonful of herbs is brewed in 500 ml of boiling water and infused for half an hour, and then consumed throughout the day at short intervals. You can also prepare decoctions of hops, plantain, dried raspberry and mint leaves.

Coffee

Natural coffee contains a small amount of estrogen for women. It is impossible to adjust the hormonal background only with its help.The drink would have to be taken in large quantities, and it is recommended to limit the daily consumption of coffee to 2 cups.

Coffee contains analogs of female hormones, but drinking more than 2-3 cups a day is not recommended

But for maintaining good estrogen levels in women, coffee is beneficial. When used wisely, it does not harm the hormonal system, but it improves digestion and raises vigor.

Dairy products

Milk-based products contain animal estrogens and therefore have an increased value. Sex hormones are found not only in milk itself, but also in natural kefir, yoghurts, butter and hard cheeses.

If a woman is not allergic to lactose, animal estrogens can be obtained from dairy products.

Eating fermented milk products is beneficial for hormonal levels in women. But at the same time, milk and its derivatives will have to be abandoned if you are lactose intolerant, in which case it is better to limit yourself only to plant phytohormones.

Table of foods containing estrogens

The table helps to evaluate foods that increase estrogen in the female body. It lists foods with the highest levels of female sex hormones:

Interestingly, about 53 mcg of estrogen is contained in 100 ml of red wine. However, it is not recommended to use alcohol to increase hormone levels in women. It is only permissible to consume the drink on holidays and in very small quantities.

Soy products are the leaders in the content of plant phytoestrogens

Rules for the use of foods containing estrogen

Natural estrogens in food can support hormones in women. But you need to use them in accordance with several rules:

1. Eating natural estrogens in foods is essential on a regular basis. A single intake of healthy vegetables, fruits or seeds will not help normalize hormones.
2. Foods containing estrogen should be of high quality and fresh. It is especially important to pay attention to naturalness, only vegetables without nitrates and non-GMO soy products are useful for hormonal levels.
3. When choosing products with phytoestrogens, it is recommended to adhere to the principle of seasonality. In the summer, it is better to eat more fruits and vegetables; in the winter, pay attention to nuts, seeds and dried fruits.
4. You need to eat vegetables and fruits with a high content of estrogen hormones fresh, the same goes for seeds and nuts. During heat treatment, some of the nutrients in the composition of the products are destroyed, therefore, they no longer have a pronounced effect on the hormonal background.
5. Dairy products can be a valuable source of animal estrogen when they are high in fat. Low-fat milk, kefir, cottage cheese and cheese are good for the figure, but they have practically no effect on the state of the hormonal system.

Products containing estrogen for women with menopause are good for the whole body. With age, hormones begin to change, and this is reflected not only in a woman's fertility. The joints and blood vessels, the heart and nervous systems may be affected. Plant-based estrogens in foods act on the body mildly and do not cause side effects, as often happens with artificial hormonal supplements.

Phytoestrogens from products are suitable for mild regulation of hormonal levels

When consuming estrogenic foods, it is important to adhere to the principles of a healthy diet and not exceed reasonable dosages. Eating too much soy, milk, vegetables or fruits will damage your digestion in the first place.

Conclusion

Estrogen in food for women is very beneficial for maintaining healthy body function. Simple and affordable vegetables, fruits and nuts help maintain normal hormonal balance, and herbal remedies are even used in treatment.