Estrogen is a hormone that holds a significant role in sexual and reproductive health. It is present in both men and women of all ages, however, huge volumes are found in women in their reproductive age. Estrogen carries out several functions in the female body including regulating the menstrual cycle, responsible for sex characteristics, reproduction and the development of breasts.
During menopause estrogen level naturally decline in women which can result in symptoms like hot flashes and night sweats and negatively impact your mood, sexual desire and bone health. Phytoestrogens are known as dietary estrogen that are naturally present in plant compound which works in a way very similar to that of estrogen.
Read on, to gain insight into how phytoestrogens work and know about the food sources that can facilitate the enhancement of estrogen levels.
Also Read: Women’s Health: What Is Seed Rotation Diet And Its Role In Maintaining Hormonal Balance
How Do Phytoestrogens Work?
Phytoestrogen possesses a chemical structure very similar to that of estrogen and mimics its hormonal roles. It works by getting attached to estrogen receptors in the cells, possibly affecting the action of estrogen throughout the system. However, not all dietary estrogen function in the same way. Some phytoestrogens have shown to exhibit both estrogenic and antiestrogenic effects, which means they may have estrogen-like effects and raises the estrogen levels in the body, while others impede its actions and lower estrogen levels. However, several studies have linked to positive health effects of phytoestrogens including diminished cholesterol levels, eases menopausal symptoms, lower risk of osteoporosis and avert the risk of certain types of cancer.
Here are 5 significant dietary sources that can increase estrogen levels naturally.
5 Best Foods To Boost Estrogen
Flaxseeds are valued as a superfood owing to their impressive nutritional profile and umpteen health benefits. Being intrinsically rich in lignans, a group of chemical compounds that works as phytoestrogens play a vital role in decreasing the risk of breast cancer in postmenopausal women. Moreover, flax seeds contain up to 800 times more lignans than any other plant foods and the regular addition of these wonder seeds is valuable in boosting estrogen levels.
Eating a fistful of nutrient-rich dried fruits delivers you with a host of health benefits. It serves as easy to enjoy healthy snacks to keep your hunger pangs and sweet cravings at bay. They are also a powerful source of several phytoestrogens that plays a vital role in balancing hormones and boost female sexual health. Dates, prunes and dried apricots are some of the dried fruits abundant in phytoestrogens.
The powerful flavour of garlic livens up any dish and heals some of the common health anomalies due to its renowned health benefitting properties. Both garlic and garlic oil supplements are good sources of phytoestrogens that may help reduce bone loss due to estrogen deficiency.
These tiny little seeds are fibre-packed that are usually added into dishes to add an extra crunch and nutty flavour. Besides being overpowered with vital nutrients sesame seeds also contain huge quantities of phytoestrogens. Evidence has also shown that regular consumption of sesame seed powder has increases estrogen levels in postmenopausal women and also maintained lipid profile.
Soybeans are protein-packed legumes that are processed into several plant-based products like tofu, tempeh and edamame, (immature soybeans pods). The plethora of nutrients present in soybeans offer a ton of health benefits. They are bestowed with phytoestrogens isoflavones that exhibit estrogen-like effects in the body that maintains the female reproductive system and also helps to alleviate menopausal symptoms.
Berries have long been famed for their indispensable health benefits. They are imbued with vast reserves of vitamins, minerals, fibres and beneficial plant compounds including phytoestrogens. Strawberries, cranberries and raspberries are a good source of phytoestrogen that is valuable in maintaining estrogen activity and improve reproductive health.
Vitamin And Mineral Supplements:
To boost estrogen levels you can also take vitamin and mineral supplements with advice from your healthcare provider and improve overall health. Some of the essential supplements that may help women improve estrogen levels include:
B complex vitamins play a key role in the making and activation of the hormone estrogen in the body. Low levels of these vitamins can lead to reduced levels of estrogen and can increase the risk of breast cancer in premenopausal women. Studies disclose that higher levels of vitamins B-2 and B-6 were linked with a lower risk of breast cancer and promote estrogen metabolism.
Vitamin D function as a hormone in the body, where estrogen and vitamin D work together to lower the risk of cardiovascular disease. Thus taking vitamin D supplements can benefit women with low estrogen levels.
It is a trace mineral that holds several key roles in the body. Boron is vital for the metabolism of the sex hormones testosterone and estrogen and also lowers the risk of certain cancer. Moreover, scientists believe that boron supplements may positively influence estrogen receptors by allowing the body to more readily use the available estrogen.
Black cohosh is a traditional herb that has been used since times immemorial to treat a host of health disorders affecting women like menopause and menstrual problems. The presence of bioactive compounds in black cohosh was believed to stimulate estrogen receptors and maintain normal levels of estrogen in the body.
Chasteberry is a classical herbal drug that is widely used to treat reproductive problems in women like PMS. Chasteberry contains phytoestrogen apigenin which exhibits estrogen actions in the system and promotes estrogen synthesis.
Evening Primrose Oil
Evening primrose oil is a herbal medicine packed with immense amounts of omega 6 fatty acids. It is an effective herbal supplement to manage PMS and menopause-related issues. Further, some studies reveal that evening primrose oil is valuable in controlling symptoms of menopause.