Estrogen is one of the two major sex hormones in our body that is responsible for promoting reproductive and sexual development in both men and women. Low levels of this hormone can adversely affect your mood, bone health, and sexual desire amongst other things. This blog lists the top foods that increase estrogen levels by either supporting its creation or replicating its activity in the body.

9 Best Foods That Help in Increasing Estrogen Levels

Phytoestrogens, also referred to as dietary estrogen, are naturally occurring plant compounds with a similar chemical structure to that of estrogen. They mimic estrogen’s hormonal action and help your body cope with an estrogen deficiency. There are several phytoestrogen- and estrogen-rich foods that can help maintain the necessary levels of this naturally-occurring hormone in your body. Here are some of the most effective ones.

Flax Seeds

One of the top items in the estrogen-rich foods list is flax seeds, which are small brown- or golden-coloured seeds with numerous known health benefits. These seeds are a rich source of lignans, which are a group of chemical compounds functioning as phytoestrogens and helpful in estrogen metabolism. Research shows that phytoestrogens found in flax seeds can help in reducing the risk of breast cancer, especially in the case of postmenopausal women.

Soy

Counted amongst the most effective foods that increase estrogen, soybeans are loaded with several vitamins, minerals, and proteins. Having been linked to several health benefits, they are high in a type of phytoestrogens called isoflavones. To increase the level of estrogen in your body, you can add various soy products like tofu, edamame, tempeh, soy yoghurt, and soymilk to your diet. According to a study, a higher soy intake is linked to lower chances of death due to breast cancer.

Dried Fruits

Dried fruits are another one of the most potent estrogen foods that are not only loaded with a plethora of essential nutrients but are also delicious and easy to enjoy snacks. Serving as a strong source of various phytoestrogens, they are also chock-full of fibre. These fruits, including prunes, dates, and dried apricots, have much higher levels of phytoestrogens as compared to their fresh counterparts.

Also Read: Need of Folic Acid Supplements for Women

Garlic

When it comes to foods that increase estrogen levels in females, garlic is one of the top names on the list. In addition to being widely renowned for its culinary value, it has several potential health benefits. A study shows that garlic oil supplements provide postmenopausal women with protection against bone loss linked to estrogen deficiency. Packed with isoflavonoids, garlic also decreases the risk of heart diseases by lowering cholesterol levels, preventing clots, and reducing blood pressure.

Peach

Known for their deliciously sweet taste, peaches are another one of the top estrogen-rich foods packed not only with phytoestrogens called lignans but also several other essential vitamins and minerals. Studies show that owing to their high lignan content, eating just two servings of peaches every week reduces the risk of breast cancer in postmenopausal women.

Sesame Seeds

Listed amongst the top foods that increase estrogen, sesame seeds are loaded with phytoestrogens as well as several other important nutrients. These small, fibre-packed seeds can be added to almost any meal and also help in maintaining optimal cholesterol levels. According to a study involving postmenopausal women, daily consumption of sesame seed powder can increase estrogen levels and improve blood cholesterol.

Cruciferous Vegetables

While creating an estrogen-rich foods list, cruciferous vegetables are something that cannot be missed. This large group of green, leafy vegetables with diverse textures, nutrients, and flavours include broccoli, Brussels sprouts, cauliflower, and cabbage. All of these veggies are rich in one or the other type of phytoestrogens. Possessing powerful anti-inflammatory and anti-cancer properties, they also lower the risk of several chronic diseases including heart problems.

Nuts

Nuts, like peanuts, walnuts, cashews, almonds, and pistachios, are one of the most effective foods that increase estrogen levels in the body. They are also a rich source of several vitamins and minerals, offering a myriad of health benefits. They can be easily added to your diet. However, make sure to keep the portion limited due to the large amount of fats and calories they contain.

Red Wine

Who said that maintaining a beneficial diet can’t be fun? Red wine is also counted amongst the most effective estrogen foods. Red wine is a great source of resveratrol, which is a potent phytoestrogen. When taken in limited quantities, red wine not only increases your estrogen levels but can also help in regulating your cholesterol levels, warding away cancer cells and reducing the risk of heart diseases. 

While including the above-mentioned estrogen-rich foods into your everyday diet can be helpful in increasing the levels of this hormone, persisting issues and worsening symptoms should not be ignored. In some cases, changing the diet might not be fruitful for everyone. If you feel like the diet change isn’t helping and the symptoms have become severe enough to interfere with your daily life, it is highly advisable to consult one of our experienced doctors for a proper diagnosis and effective treatment plan.

Common Questions Around Estrogen

What are estrogen-rich foods?

There are several foods that increase estrogen levels in your body. These foods are often a rich source of phytoestrogen, also known as dietary estrogen. In addition to the above-mentioned items, some of the other powerful estrogen foods include berries, wheat bran, fennel, alfalfa sprouts, and hummus.

What are the signs of low estrogen?

Some of the common signs of low estrogen include:

• Dry skin
• Weak or brittle bones
• Tender breasts
• Trouble concentrating
• Vaginal dryness or atrophy
• Moodiness and irritability
• Irregular periods or no periods
• Hot flashes and night sweats

What vitamins help produce estrogen?

B vitamins, including vitamins B2 and B6, are linked to healthy estrogen levels. Also, vitamin D positively affects the production of estrogen in your body.

What causes estrogen to drop?

The most common causes of low estrogen levels are age and inherited disorders.

How do I fix low estrogen levels naturally?

In addition to including estrogen-rich foods in your diet, you can also take the following measures to fix low estrogen levels naturally:

• Eat enough protein
• Maintain moderate weight
• Engage in regular exercise
• Lower your sugar intake
• Take care of your gut health
• Try cutting down on stress
• Get enough sleep

Consult one of the best Obstetrician & Gynaecologists

- Medically Reviewed by Dr. Dhanunjay Reddy B