The cause of your irritation or mood swings might be the hormone levels in your body. Estrogen the women hormone is helpful in the normal functioning of various organs like the reproductive system, breast tissues, pituitary gland, uterus, and urinary system. Today we will discuss estrogen rich foods, how to maintain a normal level of estrogen and stay healthy.

Role of Estrogen

Estrogen is the main female sex hormone. The female reproductive system stays healthy with normal levels of estrogen. It also helps in developing secondary sex characteristics in the female. The hormone is majorly in three forms estrone, estradiol, and estriol. (1)

Estrogen Deficiency

The abnormal levels of estrogen are mainly because of genetical issues or improper diet & lifestyle. If you experience any sexual issues or menstrual cycle related problem, consult your doctor and check if your hormonal levels are normal. (2)

Estrogen Rich Foods

Diet and exercise play a major role in regulating your estrogen levels. With a proper healthy lifestyle, you can stay fit and reduce any deficiency. Today we will discuss estrogen rich foods.

1. Strawberry

Fresh strawberries are rich in estrogen. You can include them in your diet by adding into yogurt or fruit salad. Along with estrogen, strawberries are rich in dietary fiber, iron, carbs etc.

Strawberry

2. Flax Seeds

Flaxseed is a rich source of phytoestrogen. The amount of phytoestrogen found in flax seeds is 2-3 times more than soybeans. You can eat flax seeds as is or add it in salads in the form of powder. Apart from high estrogen levels flax seed is abundant in omega 3 fatty acids, fiber etc. It is amazing cholesterol lowering food.

Flax Seeds Estrogen Rich Foods

3. Walnuts

Another rich source of phytoestrogen is walnut. Grab a handful of dry fruits as first thing in the morning and make sure walnut is a part of that mixture. Apart from phytoestrogen, walnuts are a good source of potassium, dietary fiber, protein, vitamin B6, magnesium, iron etc. This is one of the foods high in estrogen.

Walnuts

4. Pistachio

Pistachio is another dry fruit high in estrogen. Include pistachio as part of your dry fruit mix. Along with estrogen, this amazing dry fruit contains vitamin A, vitamin B6, magnesium, vitamin C and dietary fiber.

5. Tofu

Tofu is made up of soy milk and is a rich source of estrogen. You can include tofu in salads or prepare various dishes from it. Tofu is rich in calcium and iron. It is one of the best foods that contain estrogen.

Tofu

Here is a video from KMONIC on estrogen rich foods

6. Soy Milk

Soy milk is a very rich source of phytoestrogen. Include soy milk in your diet and it can provide you various vitamins and minerals. Soy milk is one of the estrogen rich foods.

7. Fresh Fruits

A fruit a day keeps the doctor away. This saying goes perfect in today’s world. A lot of bad food habits are resulting in poor health and improving lifestyle and food habits can cure many health problems. Fresh fruits like banana, pomegranate, oranges help in improving overall health and keep healthy levels of estrogen.

8. Sesame Seeds

Lignans in sesame seeds help in maintaining normal levels of estrogen in your body. They are high in dietary fiber which keeps your stomach healthy and fights digestive problems.

9. Peach

Peach a rich source of vitamin C, vitamin A, fiber, potassium is also rich in phytoestrogen. You can include this juicy fruit in your diet as a salad mix.

10. Soy

This good source of protein is also a rich source of estrogen. You can consume soy in the form of milk, tofu etc. Dietary fiber, magnesium, iron are also found in abundance in soy.

11. Eggs

Eggs are truly a superfood. It has a lot of vitamins and minerals which are difficult to get easily from vegetarian sources. Eggs help in improving estrogen levels and keep you fit and healthy.

Eggs

Apart from the above-given foods, here are some more sources of estrogen

12. Green Beans

13. Garlic

14. Peanuts

15. Soy Yogurt

16. Black Beans

17. Dates

18. White Beans

19. Sprouts

20. Red Wine

21. Grains

Estrogen Benefits

Estrogen has a number of benefits for females, some of these are

• Keeps the reproductive system healthy
• Reduces pain and cramps during the menstrual cycle
• Improves the quality of uterus and breast tissues
• Helps in controlling various hormonal issues in females