Estrogen is a hormone in both women and men. In women, reduced levels of this important hormone can cause irregular menstrual cycles, early menopause, irritability, mood swings, depression, fatigue, low blood pressure and hair loss. After menopause, low levels of estrogen production increase the risk for cardiovascular disease, osteoporosis, loss of bone density and other disorders. Hormone replacement therapy, or HRT, uses synthetic hormones that can cause side effects. However, several foods contain natural plant hormones called phytoestrogens that are converted to estrogen in the body. Eating these foods can help gently balance estrogen levels.
Step 1
Consume soybeans and soy products such as tofu and miso. The Linus Pauling Institute reports that these foods are the richest sources of isoflavones, a type of phytoestrogen that has high estrogenic activity in the body.
Step 2
Add seeds to salads, soups, stews and baked goods, or eat them on their own. Flaxseeds, sesame seeds, sunflower seeds and alfalfa contain plant-based phytoestrogens that raise the level of estrogen in the body. In fact, flaxseed is one of the highest phytoestrogen content foods.
Step 3
Eat fruits such as cherries, apples, plums, blueberries, pomegranates and papayas for their estrogen-promoting properties. Dried fruits such as apricots, dates and prunes are particularly high in phytoestrogens.
Step 4
Add estrogen-containing spices and herbs to foods to increase estrogen levels. Herbs and spices that are rich in phytoestrogens include dried and fresh parsley, sage, garlic, oregano and clover.
Step 5
Consume grains such as oats, barley, wheat, rice, rye and hops to raise estrogen levels. Multigrain bread is another good source of plant estrogens.
Tips and Warnings
- Eating a balanced diet can help maintain estrogen levels in the body. Add extra phytoestrogen-rich foods if you have an insufficient amount of estrogen. Plant-based estrogens possess antioxidant activity for overall health.
- Excess estrogen in the body can cause side effects such as an increased risk of breast cancer, warns the American Cancer Society. Women who are on hormone replacement therapy should talk to their doctor about consuming estrogen-rich foods. Soy and soy products may also cause allergic reactions in some individuals.
