Estrogen is the primary female sex hormone, playing an important function in reproductive health. As women grow beyond the childbearing years, a drop in estrogen correlates with the beginning of menopause and its lots of symptoms such as state of mind swings and hot flashes.
While researchers have tried to step in with hormone replacement therapy, HRT’s negative side effects have caused women to look somewhere else to enhance estrogen levels. Taking in a natural entire foods diet may be the best method for women to regulate estrogen at any age.
Estrogen and Women’s Health
Estrogen is a steroid hormone produced mainly in the female ovaries, however likewise produced in the adrenal cortex, in the placenta during pregnancy and in adipose, or fat tissue. Inning accordance with Springfield Technical Community College professor Dawn Tamarkin, Ph.D., estrogen production in the ovaries of premenopausal women is cyclical, producing one of the most estrogen right prior to ovulation. While estrogen production is a naturally occurring process in women, specific foods include high levels of estrogen that can support women’s health.
Soy and Estrogen
Soybeans are a subtropical member of the pea family, cultivated and consumed in Southeast Asian nations for centuries prior to being presented to the United States in the 1800s. Soy is a great source of protein, fiber and isoflavones, natural compounds that are in some cases called phytoestrogens due to the fact that they mimic the effects of estrogen in the body.
Soybeans and products made from them like tofu and soy nut butter ready sources of phytoestrogens. The Clinic notes that while processed products including soy such as veggie hamburgers and energy bars have high quantities of protein, they tend to have lower levels of phytoestrogens. Information released by the University of Minnesota keeps in mind that soy sauce is not a good source of phytoestrogens.
Flaxseed and Estrogen
Flaxseed is another natural plant food high in phytoestrogens. A 2004 research study conducted by researchers at the University of Toronto of postmenopausal women with an average age of 48 compared the dietary impact of soy flour to ground flaxseed. The study’s findings exposed that flaxseed produced even greater levels of estrogen than soy.
Nutritionist Katherine Zeratsky, R.D., keeps in mind that flaxseed is a great source of dietary fiber, and useful as a natural laxative. Zeratsky recommends grinding flaxseed in a coffee grinder and ingesting instantly to promote digestibility. Ground flaxseed can be sprinkled on cereal and contributed to numerous foods and baked items.
Other Dietary Sources of Estrogen
Many other plant foods have relatively high amounts of phytoestrogens. The University of Minnesota lists citrus fruits, wheat, licorice, alfalfa, fennel and celery as foods including big quantities of natural estrogens.
Numerous legumes, grains and seeds consist of lower amounts including peas, barley, pumpkin seeds, chickpeas, black-eyed peas, fennel, hops, sesame seeds and sunflower seeds. Eggs and meats are on the UMN’s list, together with apples, beets, carrots, cherries, rhubarb, cucumbers, pomegranates and tomatoes.