20 Hormone Balancing Foods
All the hormones in the body are connected and when one is too high or too low, this will impact all other hormones. Stress and sex hormones are a family of hormones called steriod hormones, meaning they are built from cholesterol. Other hormones are proteins built from peptide chains (chains of amino acids, which are the building blocks of protein).
These hormone balancing foods provide essential nutrients for healthy hormone production and metabolism.
Here are 20 hormone balancing superfoods:
1. CRUCIFEROUS VEGETABLES
Cruciferous vegetables include broccoli, bok choy, brussel sprouts, and cauliflower which are all hormone balancing superfoods. Indole-3-Carbinol (I3C) is the main compound in many cruciferous vegetables. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can lower estrogen naturally. I3C also encourages the breakdown of estrogen through the protective pathway called 2-OH instead of the inflammatory pathway 4-OH.
Sulforaphane is another compound found in cruciferous vegetables. At high levels, estrogen has been shown to be carcinogenic by converting into estradiol and estrone, and this process can occur in two different pathways. The promotion of this process will damage the DNA which will cause the carcinogenic effects. A study found that sulforaphane has protective effects against these pathways to inhibit estrogen-induced DNA damage and will lower estrogen naturally through detoxification.
DIM stands for diindolylmethane and it is a naturally occurring compound in cruciferous vegetables. DIM encourages the decrease of high estrogen levels through the protective pathway 2-OH. If estrogen levels are high and favoring the inflammatory pathway, DIM can help switch it to the less inflammatory pathway.
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2. SALMON
Salmon is one of the few foods that contain optimal amounts of omega 3 fatty acids are a type of healthy fat, specifically polyunsaturated fats. Due to this, salmon is one of the hormone balancing superfoods. Omega 3s can increase luteinizing hormone (LH), which can then boost progesterone production. Omega 3s have also been found to be beneficial in managing PMS symptoms, which are tied to lower progesterone levels.
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3. FLAXSEED
Flaxseed contains dietary lignans which help to inhibit enzymes that are involved in estrogen metabolism. By balancing out estrogen from decreasing high levels that may come from estrogen dominance, will improve progesterone. Flaxseed also lengthens the luteal phase of your cycle, the luteal phase is the second half of the cycle after ovulation. This is why consuming flax seeds in the first half of the cycle is important so that it can lengthen the luteal phase in the second half of the cycle. The benefit of this is to improve ovulation and decrease premenstrual symptoms like tender breasts, headaches, and cramps. Additionally, flaxseeds can help with stress management. The stress response is controlled by cortisol, a hormone which can create imbalances in the other hormones like estrogen and progesterone. This is why flaxseeds are one of the hormone balancing superfoods.
4. PUMPKIN SEEDS
Pumpkin seeds are rich in zinc, essential fats, and protein making them one of the hormone balancing superfoods. Zinc is a mineral that helps to preserve egg quality and promote ovulation. Researchers have found that when an egg is released, zinc discharge follows the egg into fertilization and promotes cell growth. Zinc also increases the formation of the corpus luteum, the sack that holds the oocyte or egg in the ovary, which helps to increase progesterone levels. The essential fats in pumpkin seeds are high in omega 3s, and as mentioned previously, are anti-inflammatory and decrease cramping from reducing prostaglandin activity. The protein benefit in zinc is noted from the essential amino acid tryptophan. Tryptophan is shown to help improve mood because it is a building block for serotonin, one of our feel-good neurotransmitters.
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5. AVOCADO
Healthy fats are in avocados which makes it one of the hormone balancing superfoods. It has been shown that healthy fat consumption, specifically polyunsaturated fats, in avocados, was associated with increased progesterone and decreased anovulation. This means that avocados are one of the hormone balancing foods because they help to increase ovulation which will signify fertility and optimal hormone levels.
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6. DARK CHOCOLATE
You might be super excited to hear that dark chocolate is one of the hormone balancing superfoods. The catch is that the chocolate should be 70% cacao or higher in order to reap the benefits. The benefits from the dark chocolate come from its high magnesium levels. A study found that magnesium has been shown to relax smooth muscle in the pelvic region to reduce painful contractions and cramps. They also found that magnesium supplementation was linked with an inverse relationship to endometriosis risk, a condition linked to high estrogen levels. Another study found an inverse relationship with magnesium and estrogen, showing that as magnesium levels increased and estrogen decreased. We know that estrogen and progesterone work in opposition so when estrogen levels are low this means that there will be an increase in progesterone naturally.
7. EGGS
Eggs are one of the hormone balancing superfoods because they are high in choline. Choline is one of the most important and abundant minerals in prenatal supplements because of its effect on hormones and fertility. Studies show that large amounts of choline are needed in fetal development to promote rapid cell division and brain development. In the placenta, eggs are also great foods to boost fertility because choline has been shown to promote angiogenesis which is the building of new blood vessels from older ones. Studies show that postmenopausal women have a higher need for choline than premenospausal women because of their estrogen levels being lower. This is why eggs are one of the hormone balancing superfoods.
8. ALMONDS
Almonds are another one of the hormone balancing superfoods. They are high in vitamin e, a fat-soluble vitamin with antioxidant properties, and estrogen detoxification properties. If high estrogen is a cause for your menstrual cramps, consuming almonds as a hormone balancing superfood is a good idea. Magnesium and zinc are also highly abundant in almonds.
9. LEAN PROTEIN
Lean proteins are foods like chicken, seafood, greek yogurt, tofu, and beans. This is because they have a good effect on balancing blood sugar making them hormone balancing foods. In an unbalanced blood sugar state, our insulin, the hormone carrier of sugar to our cells, will be released in high amounts when we eat carbohydrates and then will be super low after it brings all the sugar to the cells. This causes large peaks and drops in our blood sugar.
Insulin is a hormone and needs to be produced in a balance just like every other hormone. When insulin is left in the bloodstream it can accumulate and lead to other hormone imbalances like estrogen and testosterone.
Lean proteins can mend the situation by slowing down the blood sugar spike. Avoid eating naked carbohydrate snacks or meals, this means avoid just eating a bowl of plain oatmeal or just a piece of fruit. Instead, add a lean protein source with your carbohydrate to stabilize your blood sugar levels.
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10. SHELLFISH
Shellfish is one of the hormone balancing superfoods because it is high in zinc and it’s a lean protein. Both of these have positive impacts on hormone levels explained previously.
11. GRASS-FED BEEF
Another one of the hormone balancing superfoods is grass-fed beef. The livestock animals on factory farms (not grass-fed organic) are produced to grow as big and fast as possible in order to produce the most amount of meat per animal. These animals are fed large quantities of feed and are additionally supplemented with antibiotics and growth hormones like estrogen to make them grow faster and bigger. A study found that though the estrogen level in these meat products does not match the amount of estrogen in oral contraceptives, the estrogen in the meat transfers at a significant amount to humans. This estrogen that transmits to humans can be a cause for estrogen dominance. Because of this, it is recommended to shop for grass-fed and organic meat when you can. These meat options are made from animals who were not mass-produced with hormones, and they were fed their preferred diet, which is grass. Additionally, grass-fed meat is packed with zinc, B12, and iron. All of these nutrients are important to balance hormones and the iron can assist with replenishing lost stores from the blood you lose in heavy menstruations caused by hormone imbalances.
Source: Journal of Oncology
12. CITRUS
Citrus fruits are a good source of Vitamin C, making them hormone balancing superfoods. Vitamin C is a water-soluble vitamin that has many beneficial functions like improving immune function, creating scars for wound healing, and helps maintain tissue and skin integrity. A study found that vitamin C was associated with higher progesterone levels in perimenopausal women when typically they would be low. Additionally, another study found that pregnancy rates increased and progesterone levels increased in those who supplemented with vitamin C and had luteal phase defect (shortened luteal phase).
13. BERRIES
Berries contain a host of antioxidants which is why they are one of the hormone balancing superfoods. Oxidative stress damages cells and reduces their ability to function, especially when trying to conceive. Increased amounts of oxidative species cause the body to make an inflammatory response and to raise stress levels. Reactive oxygen species or ROS enters the body on a daily basis through many different avenues; these ROS have very high energy levels and can damage cell functionality. Our body responds by sending antioxidants to get rid of the ROS. Oxidative stress occurs when there is an imbalance in this system, either too many ROS or not enough antioxidants. Our body can make certain antioxidants on its own, but if we consume them through the diet this makes the antioxidants more readily available to get rid of the ROS and decrease oxidative stress. Managing this oxidative stress through consuming antioxidants from berries makes it one of the hormone balancing superfoods.
14. LEGUMES
Legumes are hormone balancing superfoods because they are high in fiber, plant based protein, and they are a slow carbohydrate. Legumes include beans, lentils, chickpeas, and peas.
Fiber foods help build up fecal bulk and they make the excretion process go much smoother. Fiber is one of the foods to eat during ovulation. It is important to eat fiber-rich foods because this is one of the mechanisms our body does to eliminate hormones. If we don’t eliminate the hormones, they can build up and recirculate the body to cause hormone imbalances, a common imbalance is estrogen dominance.
Being a plant based protein is important for hormone balancing superfoods because you will decrease the ingestion of synthetic estrogens from meat sources.
Slow carbohydrates, like legumes, are indicative of their absorption in the body. Take legumes and sugar as an example, the legumes have much more bulk to it, fiber, and mass, with many vitamins and minerals in it. The legumes are going to be slower to digest and absorb in order to feel the energy effects. Now look at table sugar, if you eat the same amount of carbs in sugar as you did in the oatmeal, this sugar will absorb and digest so much faster. Your blood sugar will increase a lot higher, but in about 20 minutes it will decline again. As mentioned before, we want to maintain a stable blood sugar balance all day with no sharp peaks and drops.
15. YOGURT
Yogurt is another one of the probiotic and hormone balancing superfoods. Yogurt is fermented dairy milk by adding live cultures into the milk that will ferment the sugar in the milk called lactose. This process will create lactic acid, and since the pH of the lactic acid is so much lower than the pH of normal milk, this will make the milk curdle thicken as a yogurt texture. Yogurt is high in magnesium, calcium, protein, b vitamins, and phosphorus which all have positive impacts on hormone function, metabolism, and gut health. Natural yogurt is actually pretty bitter, unlike many yogurts you buy at the store which contain a large amount of added sweeteners. Greek yogurt is a more concentrated form of yogurt because it is strained more times and there is less liquid and less fat. Though the fat in yogurt is actually very important to absorb all of the nutrients and vitamins in it. Yogurt also has all of the great gut health benefits like sauerkraut, which helps to maintain a good gut microbiome to aid in hormone balance.
16. SAUERKRAUT
Sauerkraut is one of the probiotic food sources making it one of the hormone balancing superfoods. It is made by mixing cabbage, water, and salt in a jar and setting aside in a dark area for a few weeks. Over time, the microorganisms in the sauerkraut called lactobacillus, initiate the fermentation process by producing lactic acid which drops the pH. Sauerkraut has been shown to have a very high nutritional profile by being high in fiber, iron, vitamin C, and vitamin B6. Iron and vitamin C contribute to improvements in your immune system, which will help with improving the gut microbiome defense against pathogens. Sauerkraut also has been shown to protect against leaky gut, diarrhea, constipation, and bloating. The positive effects on the gut will have positive effects on hormone levels because of estrogen detoxification.
17. SWEET POTATOES
Sweet potatoes are another one of the hormones balancing superfoods because they are high in vitamin A, and they are a slow carbohydrate food. Sweet potatoes are very high in vitamin A, a nutrient you may have only associated with carrots. Possibly to your surprise, sweet potatoes contain more Vitamin A than carrots per weight. Sufficient vitamin A has been found to boost egg quality and to promote ovarian cell division growth in the early stages of conception. Additionally, they found that vitamin A may be compulsory to initiate the cell division due to a study that found that vitamin A deficient women had low levels of a certain gene that acts in meiosis (cell division). For these benefits on fertility, the vitamin has positive impacts on hormone balancing.
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18. LEAFY GREENS
Leafy greens like spinach, kale, arugula, romaine, and many others contain a B vitamin called folate which makes leafy greens one of the hormone balancing superfoods. Folate intake in women was associated with a decline in ovulatory infertility. It is also a vital coenzyme in many metabolic functions which can assist with fertility. Studies show that folate can have a positive impact on increasing progesterone and decreasing anovulation, both are very important for hormone balancing.
19. TURMERIC
Curcumin is the bioactive ingredient in turmeric. Turmeric is another one of the hormone balancing superfoods because it is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased inflammation.
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance the absorption of curcumin. Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin
20. BELL PEPPERS
Peppers also contain high amounts of vitamin C, as well as citrus. Specifically, red peppers have the highest concentration of vitamin C. This is why peppers are another one of the hormone balancing superfoods.
