{"id":3337,"date":"2019-01-27T09:12:15","date_gmt":"2019-01-27T09:12:15","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=3337"},"modified":"2021-05-03T15:08:10","modified_gmt":"2021-05-03T15:08:10","slug":"20-foods-that-increase-or-decrease-estrogen","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/20-foods-that-increase-or-decrease-estrogen\/","title":{"rendered":"20 Foods That Increase or Decrease Estrogen"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

Estrogen is a group of hormones <\/a>that are present in women and men. Women have a much higher concentrated amount of these hormones than men. Estrogen is the hormone that is responsible for making a woman behave like a woman. This group of hormones oversees the development of female characteristics. It is produced mainly within the ovaries. It is produced during menstruation as well as in between cycles. <\/p>\n\n\n\n

During these periods there is a rise in the levels of estrogen followed by a gradual fall during the month. This hormone is vital as it plays many important roles in the functions of the body. It regulates the menstrual cycles and also regulates the urinary tract, reproductive tract, bones, cardiovascular system, skin, hair, and secondary sexual characteristics. Consuming foods that are rich in estrogen can help ensure the body has enough estrogen. Here are 8 foods that can increase or decrease your estrogen levels. <\/p>\n\n\n\n

1. Flax Seeds
<\/h3>\n\n\n\n

One of the best sources for estrogen is flax seeds<\/a>. Flax seeds are also referred to as linseeds. These seeds are considered the number one source for foods that contain phytoestrogen. Flax seeds or linseeds contain almost three times as much phytoestrogen as soybeans. <\/p>\n\n\n\n

In addition, flax seeds also provide the body with a good amount of fiber. Dietary fiber is important for your overall gestational health. The seeds also contain omega 3 fatty acids, which are a good fat that your body needs in order to stay healthy. Additionally, flax seeds can help to lower cholesterol. <\/p>\n\n\n\n

If you are looking for a healthy food that is quite easy to add to your diet, flax seeds are a great choice. You can add a tablespoon to some yogurt and fruit and make a healthy smoothie to start your day. You can also sprinkle flax seeds on almost any dish as they have very little flavor and are not noticeable. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. Sesame Seeds
<\/h3>\n\n\n\n

Another great source of estrogen that can easily be added to your diet is sesame seeds<\/a>. These seeds have a high amount of lignans. Lignans are hormones that can help to balance out the estrogen levels in a woman\u2019s body. In addition, sesame seeds also contain a high amount of dietary fiber, which is good for the digestive health of the body. <\/p>\n\n\n\n

They also have other essential minerals and vitamins. An ounce of sesame seeds contains 11.2 mg of lignans and 8008.1 mcg of phytoestrogens for every 100 grams. One of the best ways to add sesame seeds to your diet is to make them into a paste. <\/p>\n\n\n\n

This paste is called tahini. Tahini can then be used as a dipping sauce for many types of vegetables. Sesame seeds can also be used as a great salad topping to provide a bit of a crunch. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

3. Soy Products
<\/h3>\n\n\n\n

Another food that has a high amount of estrogen is soy<\/a>. Soy contains isoflavones, which are a type of phytoestrogen. These isoflavones help with the metabolism of estrogen in the body. The pods that are produced by the soy plant are called edamame. <\/p>\n\n\n\n

You can eat edamame directly and they will have an effect the estrogen metabolism. A one-cup serving of soy contains 24 mg of isoflavones and 103,920 mcg of phytoestrogens for each 100 grams. The best way to enjoy soy in your diet is to roast it. You can add some roasted soy nuts to a salad for a healthy lunch. <\/p>\n\n\n\n

You can also munch on roasted soy nuts as a healthy snack throughout the day. In addition to containing estrogen, these nuts also contain many great vitamins, minerals, and other nutrients that can help keep your body running at its highest levels. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. Soy Milk
<\/h3>\n\n\n\n

Another rich source of estrogen that you should be consuming in order to keep your estrogen levels in check is soy milk. Drinking soy milk<\/a> can help provide relief from many common menstrual symptoms such as pain or cramps. Soy milk helps to restore the levels of estrogen in the body. <\/p>\n\n\n\n

A 200 ml serving of soy milk contains 30 mg of isoflavones and 2957.2 mcg of phytoestrogens. Soy milk is readily available at most supermarkets and health food stores. You can drink a glass of soy milk during the day as a snack. <\/p>\n\n\n\n

You can also use soy milk to replace cow\u2019s milk on your cereal in the mornings. Making the change from cow\u2019s milk to soy milk can have many benefits as soy milk provides many of the nutrients that the body needs in order to be healthy. This simple switch can be greatly beneficial to your health overall. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. Soy Yogurt
<\/h3>\n\n\n\n

There are many benefits of adding yogurt <\/a>to your diet. Even regular dairy yogurt can be beneficial as it contains probiotics that can help with your gut health. <\/p>\n\n\n\n

Choosing yogurt that is made from soy adds the benefit of gaining phytoestrogens to your diet. Soy yogurt is also called bean curd yogurt and it is made using soy milk as opposed to cow\u2019s milk. A 200 gram serving of soy yogurt contains 21 mg of isoflavones and 10,275 mcg of phytoestrogens per 100 grams. You can simply eat soy yogurt on its own for breakfast or as a snack throughout the day. <\/p>\n\n\n\n

You can add some fruit or nuts to the yogurt in order to add some extra nutritional benefits. Try adding some flax seeds to your soy yogurt to really improve the estrogen levels in the body. Aim to eat some soy yogurt at least a few times a week to experience the benefits. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

6. Cruciferous Vegetables
<\/h3>\n\n\n\n

For those who have been told that they have too much estrogen in their body or if you are male and looking for a way to lower the amount of estrogen, eating cruciferous <\/a>vegetables is one of the best options. <\/p>\n\n\n\n

These vegetables contain a high amount of phytochemicals that block the production of estrogen. Some of these types of vegetables include broccoli, cauliflower, Brussel sprouts, cabbage, kale, bok choy, turnips, collard greens, and rutabagas. These vegetables can be cooked in many different ways including stir-fried, boiled, baked, and steamed. You can also eat many of these vegetables raw. <\/p>\n\n\n\n

If you have higher than normal levels of estrogen, eating these vegetables can help to lower the estrogen production in the body and even things out. These vegetables also provide a good amount of vitamins and minerals. To determine if you have a high amount of estrogen you will need to discuss it with your doctor. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7. Mushrooms
<\/h3>\n\n\n\n

There are numerous types of mushrooms. Some of the types of mushrooms available include a button, portobello, crimini, and shiitake. All of these types of mushrooms can help block estrogen production in the body. Mushrooms have been known to prevent production of an enzyme <\/a>known as aromatase. <\/p>\n\n\n\n

Aromatase is the enzyme that converts the hormone known as androgen into estrogen. Eating mushrooms can help prevent new production of estrogen from occurring. It is easy to add mushrooms to your diet. You can add raw mushrooms to your salads. You can add mushrooms and onions to your meals for some flavor.<\/p>\n\n\n\n

You can also stuff portobello mushroom caps for a meal. Make sure that you choose mushrooms that are organic as these will be free from pesticides. Wild mushrooms can be great as long as you know which ones are safe to eat as some types of wild mushrooms are poisonous. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. Red Grapes
<\/h3>\n\n\n\n

Red grapes <\/a>are another food that is known to help block estrogen production. The skins of the red grapes have a chemical that is called resveratrol. In addition, red grape seeds contain proanthocyanidin. Each of these chemicals will work to block the production of estrogen, which is important if your body is producing too much estrogen. <\/p>\n\n\n\n

Cleaning and eating red grapes is quite easy. You can eat them at room temperature or keep them in the refrigerator for a cold and tasty treat. Red grapes make a great snack at any time of day and they can easily be taken along to work or wherever you may be going. <\/p>\n\n\n\n

You can also add red grapes to chicken salad or add them to your favorite salad mix. As with any other vegetable or fruit it is best to choose organic red grapes to consume as these are free from pesticides that could be harmful to your health. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

9. Red Meat<\/h3>\n\n\n\n

Red meat<\/a> is famously associated with macho men and with toughness. When we think of red meat, we tend to think of Desperate Dan digging into a massive steak. <\/p>\n\n\n\n

And it\u2019s true: red meat actually raises testosterone, and can even increase your sex drive for a short amount of time as a result. This is what makes it such great food to enjoy on date night!<\/p>\n\n\n\n

But what does all this have to do with estrogen you ask? Isn\u2019t that what we\u2019re meant to be talking about?<\/p>\n\n\n\n

Well yes, but the thing to realize is that estrogen and testosterone are actually linked. Anything that increases one of these things will increase the other to a certain extent, so that if you find a way to boost testosterone, you also <\/em>actually boost estrogen.<\/p>\n\n\n\n

In fact, steroid users who raise their testosterone levels to unnatural heights will often find that as a result, they will end up boosting their estrogen to a similar degree. This is why they might experience such symptoms as weight gain or gynecomastia \u2013 the formation of male breasts!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

10. Carbohydrates With Sugar and Flour<\/h3>\n\n\n\n

So, we know that raising testosterone will also raise estrogen. What else do we need to know? Well, how about the exact process through which this occurs?<\/p>\n\n\n\n

And specifically, this happens because the body converts a little bit of testosterone <\/a>into estrogen. In men, we convert around 10% of testosterone into estrogen, while women will convert about 10% of their estrogen into testosterone \u2013 yes women have testosterone even though they don\u2019t have hairy beards and big bulging muscles!<\/p>\n\n\n\n

This process is managed by an enzyme called \u2018aromatase\u2019. If you have too much or too little aromatase, then this will skew the balance one way or the other.<\/p>\n\n\n\n

One way to get more <\/em>aromatase is to eat lots of carbohydrates combining sugar with flour. This has been known to increase aromatase and thereby also boost either estrogen or testosterone in men and women respectively.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

11. Kiwi<\/h3>\n\n\n\n

Kiwi <\/a>is on this list because it contains zinc. Large amounts of zinc play important roles in testosterone and estrogen production. <\/p>\n\n\n\n

In fact, zinc is commonly included in bodybuilding supplements along with magnesium in order to stimulate the production of testosterone in the testes in men. <\/p>\n\n\n\n

But it also has a secondary effect seeing as a zinc deficiency can lead to an increase in aromatase. Therefore, if you are a woman with too much testosterone, or if you are a man with too much estrogen, then you might want to consider increasing your intake of zinc \u2013 and you can do this by eating more kiwi!<\/p>\n\n\n\n

There are many more benefits you can get from kiwis too though \u2013 which include improving your sense of smell and enhancing brain function. Definitely one to add to your diet!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

12. Avocados<\/h3>\n\n\n\n

Avocados<\/a>, also sometimes called ‘alligator pears’, are delicious fruits that are relatively high in fats (monounsaturated fatty acids to be precise). This is the kind of fat that can help you to optimize your testosterone production. This is because avocados contain a good kind of saturated fats and the good kinds of cholesterol (HDL). What many people don\u2019t realize, is that cholesterol is actually what the body uses to synthesize steroid hormones. And what are estrogen and testosterone? They are steroid hormones of course!<\/p>\n\n\n\n

Avocados also contain tons of important dietary vitamins and minerals which include A, K2, C, B2, B5, B6, magnesium, copper and more. <\/p>\n\n\n\n

Finally, avocados are one of the only foods that contain oleuropein. In one study on rats, it was shown that this substance could raise testosterone by as much as 250%. This makes them fantastic foods for boosting your energy levels and your general performance, and that\u2019s just one reason that they\u2019re so popular right now. That and they look great in Instagram pics!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

13. Grass-Fed Beef<\/h3>\n\n\n\n

We\u2019ve already talked about the benefits of red meat, but there is a little more to it than that.<\/p>\n\n\n\n

Whether or not protein <\/a>is crucial for protein production is something that is debated somewhat. But still, when it comes to protein grass-fed beef is the one you want to go for. <\/p>\n\n\n\n

Grass-fed means that the beef is being fed with natural grass as opposed to corn and soy like many other cows. This means that the cow is getting the nutrition it naturally thrives on, which gets passed to you when you consume it. Grass-fed beef contains over four times as much vitamin K2 and twice as much CLA. It has five times the amount of omega 3. Oh, and it tastes better too\u2026<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

14. Eggs<\/h3>\n\n\n\n

Eggs <\/a>should be number one on every <\/em>bodybuilder’s list. Not only are eggs super high in amino acids for building muscle but they’re also high in cholesterol (which is a good thing remember), fatty acids and all kinds of vitamins and minerals. Make sure you’re eating the yolk as well if you want all the benefits.<\/p>\n\n\n\n

Eggs are actually one of the only \u2018complete\u2019 proteins, meaning that they combine all of the essential amino acids into a single food source. Not only that, but eggs are also high in vitamin D in many cases \u2013 which acts as a kind of \u2018master key\u2019 to control the production of all kinds of hormones in the body.<\/p>\n\n\n\n

Eggs are also high in choline, which is one of the key neurotransmitters for helping us to stay alert and focused. There are just so many benefits to eating eggs that it would be impossible to list them here \u2013 so just get them in your diet!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

15. Beer<\/h3>\n\n\n\n

Beer is another substance that can actually raise estrogen<\/a>, and this is, in fact, one of the reasons that men with a penchant for this amber nectar end up with beer bellies! Kind of ironic that we tend to associate this drink with burly \u2018men\u2019s men\u2019, when in fact it makes them more feminine!<\/p>\n\n\n\n

The reason for this is actually the hops. These provide beer with the flavor that we associate with the drink, but in fact, they come from the flowers found in the hop plant. These are the \u2018female\u2019 part of the plant and thus they contain phytoestrogen \u2013 which is a plant form of estrogen. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

16. Butter<\/h3>\n\n\n\n

If you’ve heard of the whole ‘bulletproof coffee<\/a>‘ movement, then you’ll know about the fad for consuming a lot of butter.<\/p>\n\n\n\n

Whether or not lumps of butter in your coffee are a good thing though, it’s certainly true that butter can be beneficial for raising your testosterone. That’s because it’s mainly saturated fat and contains CLA which boosts T alongside vitamin K2, D, and A.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

17. Olive Oil<\/h3>\n\n\n\n

Another substance that is lately making a comeback, olive oil is considered by many now to be pretty much a superfood. Olive oil<\/a> contains more MUFAs as well as the oleuropein that we discussed when we were talking about avocados. In one study, Moroccan men were given olive oil and found their testosterone increased by nearly 20%.<\/p>\n\n\n\n

Olive oil also helps to provide a large amount of energy to help provide the body with the ability to sustain optimum hormone production, and they are another source of healthy fats and cholesterol.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

18. Asparagus<\/h3>\n\n\n\n

Asparagus <\/a>is widely regarded as a natural aphrodisiac. It helps that it has developed something of a reputation for enhancing the \u2018flavor\u2019 of certain bodily functions\u2026 But leaving that to one side for one moment (definitely for the best), asparagus is also highly effective when it comes to boosting testosterone through its content of folic acid, potassium, and vitamin E. These are important precursors to testosterone and estrogen, meaning that it helps to produce those hormones by providing the raw building blocks that the body needs.<\/p>\n\n\n\n

Using a few of these different ingredients we can start to make a perfect hormone boosting meal in fact! That\u2019s some nice red meat, along with a little asparagus on the side cooked in olive oil, with a nice egg cracked on top!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

19. Dark Chocolate<\/h3>\n\n\n\n

Earlier we talked about the benefits of using zinc and therefore recommended eating kiwis in order to boost either testosterone or estrogen for women and men respectively.<\/p>\n\n\n\n

But if you want to go even further, then you should consider eating dark chocolate<\/a>. This substance contains not only zinc, but also magnesium \u2013 which you might remember as the winning combination used in many testosterone boosting bodybuilding supplements.<\/p>\n\n\n\n

Not only that, but dark chocolate is also beneficial for you in a large number of additional ways. This is an excellent vasodilator, for instance, meaning that it will help to open up the blood vessels to encourage blood flow and improve circulation. At the same time, dark chocolate appears to be a brain food thanks to the content of theobromine, and it is also high in nitric oxide which can increase the production of helpful \u2018satellite cells\u2019 throughout the body. <\/p>\n\n\n\n

This is a superfood that actually tastes great<\/em>.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

20. Brussels Sprouts<\/h3>\n\n\n\n

Sprouts <\/a>are famously unpopular around Christmas time, but perhaps learning that they are great for your hormone production might help them to win a little more good flavor? <\/p>\n\n\n\n

This is because brussels sprouts contain a substance called indole 3-carbinol, or DIM. DIM is a substance that can once again combat the aromatase enzyme, thereby helping to prevent the conversion of excess testosterone into estrogen and vice versa. There are a few other places you can get DIM, another good source is cauliflower. Men consuming cauliflower have been shown to be able to lower estrogen by up to 50% in some studies!<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

21. Cow\u2019s Milk<\/h3>\n\n\n\n

We\u2019ve already listed a host of soy milks and other soy products which are known for raising estrogen. But what about cow\u2019s milk? As it happens, this type of milk might just have the precise opposite effect and be fantastic for boosting testosterone \u2013 and therefore it might also raise estrogen a significant degree too.<\/p>\n\n\n\n

BUT there is also some debate about the use of milk <\/a>in this manner \u2013 with some suggesting that it will only raise estrogen.<\/p>\n\n\n\n

The good news is that whole milk is really high in the good kind of cholesterol that the body uses to produce sex hormones again. Not only that, but it is also packed with whey and casein protein.<\/p>\n\n\n\n

So effective is this combination, that some people looking to build muscle will follow a \u2018GOMAD\u2019 diet, which stands for \u2018Gallon Of Milk A Day\u2019. Not healthy or recommended, but certainly effective!<\/p>\n\n\n\n

The issue though, is that some cows are injected with female hormones in order to continue lactation which might be passed to us through our diet. This way, cow\u2019s milk might actually significantly stimulate the production of estrogen.<\/p>\n\n\n\n

So consider using cow\u2019s milk yes: but choose whole fat and make sure to aim for organic where possible.
<\/p>\n\n\n\n\n\n\n\r\n

<\/div>