Estrogen is an essential hormone in the human body, however it usually declines over time. Supplementing with foods rich in estrogen is one of the ways to help supply this hormone to the body.
The human body needs estrogen to maintain health, beauty and physiology. Estrogen is present in both men and women, but it is found more often in women of reproductive age. However, when entering menopause, the level of estrogen in the body will gradually decrease, at this time, you need to supplement estrogen to prevent the body from being deficient in this hormone.
Estrogen deficiency or disorder is the main cause of wrinkled, less elastic skin; vaginal dryness, decreased libido, osteoporosis, joint pain; memory decline; frizzy, broken hair; melasma, freckles; atrophy or sagging breasts; waist fat accumulation; upset limbs, difficulty sleeping…
After the age of 35, women decline markedly, by the age of 55, only about 15% remain. Therefore, women from the age of 30 should supplement with female hormones and calcium to slow down the aging process, maintain youthfulness and family happiness.
Symptoms of Low Estrogen
Estrogen deficiency usually occurs when women enter perimenopause, menopause between 45 and 52 years old, or girls have not yet reached puberty.
According to doctors at Singapore General Hospital: The decline in estrogen levels causes different symptoms on the body:
– Lack of estrogen causes women’s skin to become dry, dark, wrinkled, and dark spots. Along with that, the elasticity of the skin is also reduced, crow’s feet appear and wrinkles around the eye area. The skin in parts such as hands and feet is also not smooth.
– The breast gradually sags and shrinks.
– Abnormally excessive hair loss.
– Fingernails and toenails are brittle, easily broken due to impact, and the skeletal muscles are also weakened.
– People easily gain weight, usually in the waist.
– People with hot flashes, suddenly have hot flashes in the face, abdomen or all over the body, very uncomfortable.
– Mood swings happy and sad, easily irritable, angry, difficult to control emotions.
– Menstrual irregularities, some months have periods, some months do not have periods or only once every 3 or 4 months.
– No more desire in sex, frigidity during sex.
– When having sex, there is pain because the vagina is dry, the cervix does not secrete mucus, so it does not make women happy.
– Breasts often feel sore.
– Lack of estrogen causes insomnia, sleep not deeply.
– Sweating at night.
– Feeling of a fast heartbeat.
– Anxiety, depression (especially depression in postpartum women)
– People who are tired, have signs of physical weakness.
– Joint pain.
– Occurrence of urinary disorders such as urinary frequency, urinary frequency, urinary incontinence …
Top 8 Foods that Provide Natural Estrogen for Women
Instead of taking pills that increase estrogen, with the increased risk of unwanted side effects, one way to replenish your estrogen levels is to eat foods that contain estrogen-regenerating agents. This will help you rebalance your hormones, while also providing a feeling of happiness and well-being. You should add 8 foods below to promote health and increase estrogen levels.
1. Soybeans and Soy Products
Soybeans are classified as estrogen-rich foods because they contain high levels of isoflavones, phytoestrogens that can mimic the effects of estrogen and reduce the risk of breast and prostate cancer.
Specifically, in 100g of Soybeans contains 103,920 mcg of estrogen. This isoflavones are most abundant during the germination stage of Soybeans. Eating regularly can regulate hormone levels in the body, keep hormones in balance, reduce the risk of premature ovarian failure and prevent premature aging in women. This is the reason why Soy products such as: Soybean germ powder, Soy milk, tofu… are used by women in their daily meals to increase estrogen for the body.
Soybeans are also rich in essential vitamins and minerals that support heart health and can be substituted for red and processed meats. Soy milk is also a rich source of phytoestrogens, which can help with menstrual problems like cramps and abdominal pain. You can eat Soybeans as a daily snack.
Pumpkin is a very popular vegetable, but its protective effects on the ovaries cannot be underestimated.
Pumpkin is rich in nutrients, especially vitamin E, which nourishes the ovaries and stimulates the secretion of estrogen. Women who eat more Pumpkin in their life can effectively improve their skin, make skin smooth and anti-aging and strengthen immunity.
In addition to vitamin E, Pumpkin is also rich in selenium and zinc, which also play a unique role in regulating estrogen. Pumpkin is also rich in pectin, which helps to keep the digestive system healthy and nourish the body.
In addition to providing estrogen to help regulate hormones for the female body, Pumpkin also contains many carotenoids. A fairly familiar carotenoid is beta-carotene that helps reduce the risk of cancer, especially breast cancer.
3. Sesame Seeds
Sesame Seeds are small, fiber-rich seeds, often used in Asian dishes to enhance the flavor of the dish
It is so popular, but few people know that Sesame Seeds are a very effective estrogen supplement. This food source is very rich in phytoestrogens (100g of Sesame Seeds contain about 800.8 mcg of phytoestrogens in the form of lignans), which helps to effectively supplement the female hormone estrogen.
According to some studies from the National Institutes of Health (USA) in 2014 showed the effects of Sesame oil to be effective on estrogen-deficient rats. Specifically, after 2 months of regular Sesame oil-supplemented dietary changes, bone health markers improved. At the same time, the blood cholesterol index also showed signs of improvement.
You can add sesame seeds to your daily menu by: roasting sesame seeds and mixing salt into Sesame salt to eat with rice, or adding to cakes, smoothies, tea…
Women may also eat more Nut foods in their lives, such as Walnuts, Chestnuts, Almonds, etc.
Nuts have high nutritional value, rich in protein, unsaturated fatty acids, vitamin E and trace elements, which help improve ovarian function and balance hormone levels in the body. Vitamin E in them helps delay the aging process, maintaining smooth skin.
For example, Pistachios are an effective estrogen supplement that women should choose. Because in just 100g of Pistachios, there are 382.5 mcg of phytoestrogens. Not only has the effect of increasing estrogen, Pistachios also do a good job: brighten eyes, help protect skin, strengthen the immune system …. At the same time, it also helps to prevent aging and prevent skin cancer for women.
Walnuts have many health benefits. Walnuts are rich in phytoestrogens as well as protein, omega-3 fatty acids, and a variety of essential nutrients. Walnuts can be chopped to add to salads or topped with fruit, ice cream, or yogurt for an easier meal.
Flaxseed has long been considered a superfood rich in estrogen, originating from Canada, Flaxseed contains many good fats Omega-3, fiber and antioxidants. In addition to vitamin B6, potassium, iron, copper and zinc also contain significant amounts in Flaxseeds.
Flaxseeds contain a lot of lignans, a form of phytoestrogen. In addition, Flaxseeds contain phytoestrogens – plant-based compounds that mimic estrogen. According to calculations, 28g of Flaxseed contains 85.5mg of phytoestrogens. It binds to estrogen receptors and helps the body to excrete excess estrogen from the body.
The uses of Flaxseeds such as: beautifying skin and hair thanks to the good fat ALA, lowering cholesterol levels, high fiber content for weight loss, many antioxidants to help fight aging, improve digestion,…
The lignan compounds in Flaxseed also have estrogen-like properties. Helps regulate menstruation and reduce the risk of osteoporosis, especially good for menopausal women.
To supplement estrogen with Flaxseed effectively, you can mix a few tablespoons of Flaxseed into cooked foods such as porridge, soup, sauce, yogurt, smoothies after grinding to eat. Limit the processing of Flaxseeds into cooked dishes because high temperatures will reduce the effects of Flaxseeds.
Broccoli is one of the effective estrogen-boosting foods that women should not ignore. Broccoli has its estrogen-boosting effects because it contains DIM – a substance found in many cruciferous vegetables that stimulates the body to produce endogenous estrogen.
In addition, Broccoli also contains many nutrients beneficial to women’s health such as: Effective anti-aging thanks to vitamin C. Active ingredients sulforaphane and folate inhibit HDAC enzyme – enzyme involved in the growth of cancer cells. Vitamin K takes care of bone and heart health.
You can boil or process Broccoli with fresh meats to safely supplement estrogen-rich foods.
Besides a rich source of estrogen from plants, Salmon is one of the animals that can effectively supplement estrogen for women. The abundant amount of vitamin D found in Salmon helps stimulate the female body to produce the hormone estrogen. The high content of amino acids, Omega-3 in Salmon has the ability to form proteins, help stabilize hormone levels in the blood and balance the female hormone estrogen in the body.
At the same time, nutritionists have also proven that salmon has anti-inflammatory, anti-bacterial, anti-aging, and breast cancer prevention properties. Therefore, if you still wonder what to eat to increase estrogen, Salmon is a perfect choice.
8. Red Wine
Using Red Wine is one of the popular female hormone supplements that many women take. According to a study published in the Journal of Nutrition and Food (National Institute of Nutrition), the grape skins used to make wine contain resveratrol, which has the effect of increasing estrogen levels in the body. While lowering “bad” cholesterol (LDL), increasing “good” cholesterol (HDL), reducing the risk of cardiovascular disease and preventing cancer.
In fact, just 10g of Red Wine has 53.9 mcg of phytoestrogens. In addition, another study found that the phytoestrogens in Red Wine can suppress the growth of cancer cells, especially in postmenopausal women.
However, women should only drink Red Wine in moderation, it is best not to drink more than 1-2 glasses a day because they are still alcoholic beverages.
In addition to eating a lot of the above foods, if you want to have healthy ovaries and avoid premature aging, you should also have good living habits such as working and resting in moderation, getting enough sleep, avoiding staying up late, staying away from alcohol, tobacco.
In addition, you must adhere to exercises to promote blood circulation in the pelvic cavity, better nourish the ovaries. If you are obese, you should also actively lose weight because obesity can also affect the endocrine system.
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