Estrogen is a type of hormone in women, but men also produce it.. Hormones control the development of cells, tissues and organs. They also contribute to sexual function and mood. Estrogen is most responsible for the development of female sexual characteristics, reproduction and function. Estrogen can affect the breasts, uterus, brain, liver, heart and other tissues. The levels of this hormone play important roles in menopause and pre-menstrual syndrome, or PMS. There are several foods and supplements that can be added to the diet that are good sources of estrogen and can be helpful in managing symptoms of menopause and PMS, according to the Holisticonline website.
Apples
Apples are nutritious and contain natural plant estrogen that can be helpful during menopause. Apples are a rich source of natural sugars that are slowly released and maintain a healthy blood sugar level to control the appetite. Apples are best eaten with the peel so that you get a healthy dose of fiber to improve the digestive system. The fruit contains high amounts of antioxidants to reverse the signs of aging as well as small amounts of vitamin B and C, boron and potassium.
Carrots
Carrots are an excellent source of natural plant estrogen and carotenoids. Carotenoids function as antioxidants and protect you from cancer and slow the effects of aging. They are also a good source of calcium, potassium, fiber, vitamins B and C, magnesium, phosphorus and selenium. Drinking fresh carrot juice aids liver function and detoxification of the body.
Allium Family
Other sources of natural estrogen include garlic and onions which are members of the allium family. Garlic helps with menopause and PMS because it boosts the immune system and is antibacterial, antiviral and antifungal. Onions contain strong sulfuric compounds which are vital for the health of hair, skin, nails and the digestive tract of women. They also contain key minerals and nutrients for women's health such as folic acid, calcium, vitamin C and potassium.
Cherries
Cherries are recommended as a natural source of plant estrogen. They are high in anti-inflammatory, antioxidant, anti-aging and anticancer properties. The presence of flavonoids such as anthocyanin, quercitin and ellagic acid is what makes this a powerful antioxidant. Cherries are a good source of potassium, magnesium, iron, silicon and beta-carotene, which is converted to vitamin A. Vitamin A helps to reverse the signs of aging. The nutrients in cherries work together to protect women from heart disease and certain types of cancers.
Beans
Beans or legumes provide a healthy dose of estrogen and protein necessary for women't health. Choices include black, pinto, navy, lima, garbanzo, lentil and green beans. Beans contain energy-boosting B vitamins that women require during menopause and PMS. They are also a great source of iron that women lose during their menstrual cycle. The soluble fiber in beans helps to stabilize blood sugar levels to control cravings and helps to boost energy levels.
Nutritional Supplements
Michael Murray and Joseph Pizzorno state in "The Encyclopedia of Natural Medicine" that recent studies have shown that certain nutritional supplements help to produce estrogen. Some of them also help with the symptoms of menstrual cramps and menopause, which often are related to an imbalance of the hormone estrogen. VItamin E supplements are effective in relieving hot flashes during menopause by improving the blood flow to the female reproductive organs. A vitamin C supplement provides flavonoids that are effective in relieving symptoms of an estrogen imbalance. A supplement of gamma-oryzanol, also known as ferulic acid, promotes an endorphin release by the hypothalamus in the brain. These endorphins help treat menstrual cramps and hot flashes as well. More clinical studies need to be done to prove these claims.
References
- Estrogen
- Article: Estrogen; Overview.
- Foods Containing Natural Estrogens
- "Nutrition for Women: The Complete Guide"; Elizabeth Somer, M.A., R.D.;1993
- "Raw Energy"; Stephanie Tourles; 2009
