Estrogen is a hormone that is vital for any woman. The lack of this component in her body leads to more frequent manifestations of irritability, malfunctions in the menstrual cycle, as well as to sharp violations in other life processes and, moreover, to a deterioration in the state of health.
As practice shows, there is a whole list of estrogen-rich foods that you definitely need to introduce to your diet to the fair sex, who are aware of the lack of this substance in their body. Let us consider some of them in more detail below.
The table shows products rich in boron. Eliminating the deficiency of this element in women gives an increase in estrogen.
How does a lack of female hormone manifest
Before you begin to study what foods are rich in estrogen, it is worth identifying those signs that signal the need for their regular and sufficient use.
The lack of female hormone in the body can be indicated not only by pain during menstruation, but also insomnia, as well as the fact of hair loss and deterioration of the skin. Women who suffer from a lack of the hormone in question may begin to experience insomnia, chronic fatigue, and excessive sweating.
It should be noted that a true indicator of hormonal imbalance is a sudden increase in weight.
Flaxseed
In the table of estrogen-rich products, a leader such as flax seeds occupies a leading position. In addition to a significant proportion of the content of this substance, flaxseeds contain a large number of other components useful for the female body (omega-3, dietary fiber, vitamins, oils). Flax seeds can fight the problems of the gastrointestinal tract, as well as neutralize the cholesterol present in the human body.
Specialists in the field of women's health often note that flax seeds contain three times as much estrogen as the notorious bean seeds. In order to replenish the required daily supply of this component, an adult woman needs to use a tablespoon of the product per day - this amount of seeds contains a high content of isoflavones (22.5 mg), as well as phytoestrogens (380 mcg).
This product is best used in combination with yoghurts, cereals, in salads and with homemade cakes.
Sesame seeds
A product rich in estrogen is sesame seeds. Moreover, this ingredient has an increased content of lignans - hormones that can balance the level of female hormone in the body. Moreover, sesame seeds have a considerable amount of vitamins, minerals and fiber.
In order to replenish her daily supply of the hormone in question, the fair sex needs to eat about 30 grams of this product. The indicated number of seeds contains 11.2 mg of lignans and 8008.1 mg of phytoestrogen.
As practice shows, the best way to consume sesame seeds is to add them to sauces. Often, chefs prefer to use this component in the preparation of meat, soups and vegetables. Many gourmets note that fried potatoes sprinkled with sesame seeds, as well as kefir and yogurt, are very tasty.
Soybean
The list of estrogen-rich foods includes soy. This ingredient is prepared and eaten in pure form.
The composition of this product contains a considerable amount of vitamins, useful minerals, as well as isoflavones, which have a positive effect on metabolic processes in the human body.
A product saturated with phytoestrogens is also natural soy milk, which helps very well when it becomes necessary to eliminate menstrual pain. In order to replenish the necessary daily supply of this hormone in the body, a woman needs to drink a glass of this product daily. On its basis, you can cook healthy cereals, as well as eat in pure form, thereby replacing a full meal.
Tofu cheese
Tofu cheese is an excellent version of the soy product, which is made on the basis of milk extracted from legumes. It is an integral ingredient for the preparation of some salads, soups, curries, and also often acts as an independent snack. The product in question is available in two forms: soft and hard.
In order for a woman to replenish her daily supply of estrogen, she needs to eat about 90 g of this product, 100 g of which contains 20 mg of isoflavones and 27 150 μg of phytoestrogens.
Nuts
The list of products containing estrogen includes various nuts that are recommended by specialists in the field of medicine for the treatment of many diseases, as well as for maintaining the general condition of the human body.
The reviews about this group of products left by doctors say that the most effective in resolving issues related to the replenishment of the female hormone are pistachios, which should be consumed at least 28 g per day. They combine perfectly with many types of desserts, are used in fried and also added to chocolate and pastries.
According to doctors, walnuts and peanuts are no less valuable products - their daily daily intake is also about 28 g. As for walnuts specifically, they contain an increased content of omega-3 acids and proteins that are beneficial for the body.
Dried fruits
In the review of products with estrogen, dried fruits are always found, of which dried apricots and prunes are recognized as the most useful. The daily norm of such ingredients is 130 g for dried apricots and 250 for prunes.
These components are saturated not only with phytoestrogen. Their compositions contain whole complexes of very valuable vitamins and minerals that the human body needs every day.
In reviews of dried fruits, as sources of phytoestrogen, it is often noted that they are very tasty and satisfying, so you can use them for a small snack, as well as make desserts, salads, soups and even add to nutritious cereals with the ingredients.
Green beans
How to increase estrogen levels in foods? A great option for a product that contains a large amount of phytoestrogen needed for the female body is green beans. In addition, their benefit lies in the fact that beans of this variety are an excellent source of iron, the action of which is aimed at improving fertility in the female body.
In order to provide the dose of phytoestrogen needed per day for an adult, you need to eat at least 110 g of this product per day. The indicated amount of product contains 42.9 mg of isoflavones and 105.8 μg of phytoestrogen. Moreover, in the reviews of specialists in the field of women's health, it is often noted that it is from green beans that the body absorbs this hormone best, its indicators increase almost immediately after eating the necessary portion of the product.
You can eat green beans in any form: boiled, stewed. They go well with boiled rice, as well as french fries.
Peaches
Peach is one of the estrogen-rich fruits. In addition, this fruit contains a large number of other nutrients that prolong the youth of the fair sex, as well as have a positive effect on her health. Regular consumption of fresh peaches significantly reduces the risk of stroke, cancer and heart disease.
The comments of medical experts say that to replenish the daily supply of female hormone, you need to use only a couple of fruits per day, the total mass of which is about 175 g. The indicated amount of fruit contains about 4.55 mg of isoflavones, as well as 64.5 mcg phytoestrogens.
Juice squeezed from ripe peaches will also be very beneficial for the female body.
Strawberry
Doctors admit that strawberries are the best source of female hormone among all fruits and berries. 100 g of mature product contains about 3.65 isoflavones and 51.6 μg of phytoestrogens. In order to fully replenish all the necessary daily supply of the hormone, you need to consume at least 150 g of ripe and sweet strawberries daily.
Various reviews left by doctors and fans of such a berry say that strawberries are an amazing source of energy, as well as a product that is indispensable in the process of weight loss. It can be consumed both in pure form and in salads, pastries, as well as in cocktails. No less useful for the female body will be strawberry fresh.
Red wine
In the table of products rich in estrogen hormone, the leading position is often occupied by natural red wine. It contains an increased content of resveratrol, a component that acts as a phytoestrogen that increases female libido and reduces the risk of cardiovascular disease.
In order to replenish the necessary daily supply of a substance in the body, doctors recommend drinking at least 30 ml of the drink. This portion of the product contains almost 5 g of isoflavones, as well as 54 μg of phytoestrogens, which have a beneficial effect on the general condition of the female body.
Some medical advice states that red wine can be consumed in combination with other estrogen-rich foods. For women, this is essential. Practice shows that the drink goes well with tofu cheese, different types of nuts, as well as fruits, which include the above-mentioned peaches and strawberries.
Garlic
Garlic is known to be incredibly rich in isoflavones and estrogen. 100 g of this ingredient, widely used in cooking, contains 1.8 mg of isoflavones, as well as almost 604 μg of phytoestrogens necessary to maintain women's health. In order for a woman to feel great, she needs to eat only 3 cloves of garlic per day.
In reviews of this tool to increase estrogen levels, it is often said that it is worth giving up on those who have serious problems with the work of organs assigned to the gastrointestinal system. As for the positive aspects associated with the use of garlic, in addition to increasing the level of estrogen in the female body, it favorably affects the state of the cardiovascular system, and also normalizes the level of cholesterol in the blood.