8 Foods to Raise Estrogen
Estrogen is a growth hormone responsible for the development and maintenance of the female reproductive system. It is released in high amounts during the follicular phase of the menstrual cycle which is the first 2 weeks leading up to ovulation. Estrogen is released from the ovaries, fat tissue, and adrenal glands because it has a connection between fertility and body fat composition.
The main functions of estrogen include:
building up the uterine wall for the menstrual cycle
stimulating the growth of the egg follicle
developing breast tissue
stabilizing bone density
controlling the metabolism of glucose and lipids.
Low levels of estrogen can result in symptoms like:
night sweats
light or short periods (less than 3 days)
achy joints
anxiety
depression
vaginal dryness
mood swings
low libido
painful sex
trouble sleeping
infertility
Low levels of estrogen naturally occur after menopause, but low levels can also emerge during perimenopause (the stages leading up to menopause).
If you’re experiencing low estrogen levels before perimenopause it’s important to dig into the root cause (or reason why it is low).
You may be wondering: “are there foods to raise estrogen levels naturally?”
The good news (actually, great, amazing, fantastic news) is YES - there are foods to help increase low estrogen levels in the body.
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This important question we need to be asking is: why is my estrogen low in the first place?
This is taking a root cause approach when it comes to understanding our health and hormones. When we answer this question, we are understanding what is driving the imbalance (which is showing up as symptoms in the body).
By addressing the root cause, not simply just the symptom (or the hormone imbalance for that matter), we can find long-term, sustained healing.
I’m here to help you have better periods, symptomless cycles, and optimize fertility (whether that’s now or in the future) all through simple nutrition and lifestyle shifts that feel simple, doable, and empowering (not overwhelming).
As always, I’m giving away my best hormone tips here, answering your burning questions, and letting you in on the what the science says.
This is the kind of insider info I share with all of my 1:1 coaching clients and students in my signature course, Heal Your Period.
I’m so passionate about sharing this info with anyone on a hormone healing journey, so I’m letting you in with all the info here!
So, let’s dive in into it!
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Here are 8 Foods to Raise Estrogen
1. Whole Food Soy
Soy contains isoflavones which are a type of phytoestrogen that can help as one of the foods to raise estrogen when levels are low. The isoflavones are regulatory for estrogen balance, so when levels are low, the isoflavones can promote the existing estrogen to continue to circulate in the body. Soy products come in many different variations and isoflavone content. Edamame, which is a premature soybean, will contain fewer isoflavones than tofu or regular soybeans because they are white in color and have matured longer before harvest. Fermented products like natto, tempeh, and miso have the highest content of isoflavones.
Organic tofu should be consumed over conventional GMO tofu. A common herbicide in many non-organic tofu items is called glyphosate. Evidence is mixed on the possible dangers of the herbicide, so it is best to consume organic tofu when possible to be safe.
2. Flaxseed
Another one of the foods to raise estrogen is flaxseed due to its phytoestrogen (plant estrogen) component. Flaxseed contains dietary lignans which are a type of phytoestrogen. Phytoestrogens exert a weak estrogenic effect, so in the case of low estrogen in women, the phytoestrogens can promote the existing estrogen’s function which will increase estrogen naturally. It is important to note that flaxseed should be consumed as ground or milled because the whole seed contains a natural coating that our body can not digest fully. In order to get the most benefit out of flaxseed, pour it in a food processor and blend until it forms a powder, and then it can be added to oatmeal, yogurt, smoothies, or pancakes.
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3. Cruciferous Vegetables
Increasing cruciferous vegetable intake is a great way to increase your health status and balance out estrogen levels. While consuming foods to raise estrogen, you want to make sure your levels do not rise too high. Cruciferous vegetables aid in this mechanism by eliminating the estrogen to prevent it from recirculating and causes harm. Indole-3-Carbinol (I3C) is the main compound in many cruciferous vegetables such as broccoli, kale, cauliflower, and brussel sprouts. 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.
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 balance estrogen naturally through detoxification.
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4. Dried Fruit
Another one of the foods to raise estrogen is dried fruit because it also contains phytoestrogens. These phytoestrogens in foods to raise estrogen help support balanced hormone levels. The dried fruits highest in phytoestrogens are dried apricot, and dried dates.
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5. Sesame Seeds
Sesame seeds similar to flax seeds are also high fiber, protein, and phytoestrogens making them one of the foods to raise estrogen naturally. Data has found that even in postmenopausal women who consumed sesame seeds in a study had increased estrogen levels from the start of the study. The same study found improved blood lipid profiles and improved antioxidant status.
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6. Garlic
Garlic is another one of the foods to raise estrogen naturally. Garlic is a very common ingredient added in many different dishes to add flavor and has been praised for many positive health effects. In terms of estrogen, studies have found that garlic can increase levels. One study noted positive effects on potential prevention of postmenopausal induced bone loss by supplementing participants with garlic. This is why garlic is one of the foods to raise estrogen.
7. Red Berries
Red berries like strawberries and raspberries are also foods to raise estrogen because they have phytoestrogens and antioxidants. Studies have explored the reason that these berries contain a component called reservatrol which contains both phytoestrogen and antioxidant properties. Antioxidants fight against oxidative stress. Oxidative stress damages cells and reduces their ability to function, resulting in diminished hormone production. Reactive oxygen species or ROS enter 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, like berries, this makes the antioxidants more readily available to get rid of the ROS and decrease the negative effects the oxidative stress places on our hormones.
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8. Chickpeas
Finally, chickpeas are another of the foods to raise estrogen naturally. Chickpeas are in the legume family and research has shown it to have a strong estrogenic effect through the activity of phytoestrogens. In a female rat study, the researchers removed the ovaries from each rat so that they could not produce estrogen on their own and they supplemented the rats with the extract of chickpeas that were high in phytoestrogens. The results of the study showed that the rats had increased serum estrogen levels, increased uterine weight, increased bone mass density, and decreased the number of osteoclasts, which are the bone cells that destroy active bone mass. This is very important because chickpeas serve a dual role in benefiting those with low estrogen by restoring bone health. This is why chickpeas are one of the beneficial foods to raise estrogen.
FINAL THOUGHTS
There are several ways to increase estrogen naturally if you have low levels.
While we chatted through lots of different options, remember that every body is unique and it’s about determine what works best for your body.
Remember: simple shifts build to make a big impact over time!
Healthy estrogen levels are possible for you.
-Krista
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KRISTA KING, MS, RDN, LDN, IFNCP
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