Estrogen is a naturally occurring female hormone which helps in regulating the menstrual and the reproductive cycle. While it is naturally produced in the body, but, its levels may decrease due to various factors. In such scenario, most doctors recommend medications to balance the estrogen levels in the body, but, one can also enhance them naturally by eating the foods that increase Estrogen levels in females without any side effects.
If you are wondering that how to increase estrogen naturally in women, then you need not worry. Estrogen is an internally secreted hormone, and our body makes varying amounts of this vital hormone throughout our lifespan, but, the levels drop significantly after menopause. Some other factors responsible for it may be extreme weight loss or a medical condition.
If it happens to you, then, you can include the estrogen rich Indian foods in your diet and can avoid indulging in any heavy medications which may cause harmful side effects.
What is Estrogen and Why Is It Important For Our Body?
While estrogen is a hormone which is present in both, men and women, but it affects women more than men. The physical changes which occur in girls at the time of puberty happen because of the presence of estrogen. These changes include the growth of underarms and pubic hair, starting of the menstrual cycle and enhancement of the breasts.
It is also responsible for the development of bones. Estrogen works with calcium, Vitamin D, and other hormones to break and rebuild the bones.
While this hormone is present in optimum quantity during younger years, but, it starts decreasing with the age. Women experience very low estrogen levels around menopause.
Also, the insufficient production of this hormone in women may result in many complications such as irregular periods, smaller breast size and other issues related to reproductive system.
Symptoms and Consequences of Low Estrogen Levels
Lower estrogen levels can be noticed with the occurrence of the following common symptoms:
- Increased UTIs (Urinary Tract Infections)
- Mood Swings
- Breast Tenderness
- Trouble in Concentrating
- Hot Flashes
- Constant Headaches
- Irregular Periods
- Painful sex because of the lack of lubrication in vagina
One of the common and the biggest consequence of lower estrogen levels is the augmented fragility of the bones, which is commonly seen in the women post menopause. This increased fragility may lead to osteoporosis. Estrogen works with Vitamin D and Calcium to keep the bones strong and preventing them from becoming brittle.
Foods That Increase Estrogen Levels In Females
Soy is among the richest sources of the phytoestrogen. It is rich in “flavone”, a phytoestrogen, which mimics the activity of the estrogen hormone in our body.
Also, it is rich in “genistein” a plant product which produces the same effect in the body as produced by estrogen.
You can consume the soy grains in the cooked or roasted form or can have the soy milk. It helps in recovering you from the symptoms of the post-menopause effect, as it has a high concentration of the phytoestrogen.
Soy yogurt, also known as “Bean Curd Yogurt” can also be consumed.
Tofu is a great source of phytoestrogen, as it possesses a high amount of isoflavones. Tofu has many other health benefits as well, and it is one of the best things to include in your daily diet.
You can use it in the soups or other recipes to improve the hormonal balance in your body.
These little wonder seeds contain up to three times more phytoestrogens of the soybean. But, in order to reap the benefits of the flax seeds, you either need to crush them or crack them. Consuming them without grinding them will not give you any health benefits.
The best way is to use the flax seeds powder in the smoothies, shakes, baking mix, chapatti flour, etc.
High in fiber, the flax seeds also help in regulating the cholesterol levels and aid weight loss.
4. Dried Fruits
Not only the dried fruits are among the healthiest snacks, but, some of them are exceptionally rich in phytoestrogens. However, as they are loaded with calories, it is advised to avoid over eating them.
The best dry fruits that you can eat to replenish your estrogen levels include prunes, dates, and apricots.
5. Alfalfa Sprouts
These sprouts are the easiest ways to enhance your estrogen levels naturally. These contain the plant estrogen which does not have any side effects which are generally associated with the estrogen supplements.
These sprouts are rich in phytonutrients and are quite low in carbohydrates and calories. You can use them on the top of your sandwich, or can simply add them to your salad. However, ensure that you rinse them with cold water before eating.
One of the most common cooking ingredients, the chickpeas are extremely rich in phytoestrogens.
Apart from containing this vital hormone, chickpeas are also a good source of protein and fiber.
Coffee, which is rich in caffeine, significantly helps in increasing the levels of this vital hormone. The women who drink 2 – 3 cups of caffeine per day have higher estrogen levels as compared to the women who don’t drink coffee.
While caffeine increases the level of this vital hormone, but it doesn’t help infertility or ovulation.
8. Sesame Seeds
Both, sesame seeds and sesame oil are rich in Lignans, capable of increasing the phytoestrogen levels in the body.
Sesame seeds are a great source of minerals and are loaded with fiber too. You can add them to your salads, soups or while roasting the chicken breast.
Garlic is rich in isoflavones, which are a type of phytoestrogens. One can get approx. 603.3mcg of phytoestrogen from 100 grams of garlic.
Garlic is also very helpful in preventing the heart diseases.
10. Sunflower Seeds
The sunflower seeds are very helpful in boosting the estrogen levels in the body. You can eat them as snacks or add them to your salads as the crunchy toppings.
One can get approx. 216mcg of phytoestrogen from 100 grams of sunflower seeds.
Almonds contain “broom” the most active phytoestrogen, and as they are rich in fiber they can be an incredible addition to your diet.
Almonds can be added to your recipes or can be eaten raw to get their benefits.
12. Spices and Herbs
Several herbs and spices are also rich in phytoestrogen. You can add herbs like parsley, thyme, anise seed and sage to your diet.
Also, the herbs like ginseng and primrose (available as oil) are also very helpful in increasing the estrogen levels in the body.
Peas are enriched with phytoestrogens, apart from having high concentrations of iron, potassium, magnesium and some proteins.
Being a rich source of vitamin C, peas boost your immune system apart from increasing the levels of this imperative hormone in the body. Peas also help in protecting you from the mild symptoms and problems of menopause and after the menopause.
The beverages, including the cranberry juice and orange juice followed by the green tea, provide your body the necessary phytoestrogens.
Fresh orange juice is also very helpful in fighting off mild UTIs.
15. Granola Cereal
Granola cereal is a mixture of the pumpkin seeds and flaxseed. It is enriched with natural phytoestrogens and offers many other health benefits too.
16. Fruits and Vegetables
There is an array of fruits and vegetables, which are enriched with phytoestrogen. You can make these fruits and vegetables an integral part of your daily diet to attain their benefits.
The fruits that contain phytoestrogens include papaya, pomegranate, plums, cherries, apples, and tomatoes.
The vegetables include soybeans, legumes, red beans, eggplants, yam, pumpkin, squash, potatoes, peppers, cucumber, carrots, and beetroot.
Now, you know that how to increase estrogen levels fast without any side effects, then, you can use include these dietary sources in your food to maintain the optimum levels of this imperative hormone.
Important Points To Consider?
Many health experts also link the optimum estrogen levels with the sexual characteristics of women such as breasts. That’s why the food items aimed to increase its levels are also termed as the “breast enhancement herbs”.
You must always consult your physician before consuming the foods for increasing the breast size. Raising the levels of this imperative hormone may help, but, you must always attempt to do it under your doctor’s care as too much of the estrogen may have negative impacts on your overall health.