10 Foods to Consume for Hormonal Balance
One might not give hormones much importance, but these chemicals profoundly affect emotional, physical, and mental health. They play an extremely important role in appetite and mood. Usually, the body produces enough hormones to function properly. Still, sometimes a sedentary lifestyle or food intake may affect the hormonal levels, and some people may experience a drastic decrease compared to others. So, read further to learn how to maintain hormonal balance.
Maintaining hormonal balance – Foods to eat
As for any illness, food plays a significant role in maintaining hormonal balance. One may also notice changes as one pays more attention to gut health. Hence here are some of the best foods to consume to help regulate hormones and fuel the body with much-needed nutrition.
Eggs
A staple in almost every household in the country, eggs are packed with nutrients that are good for hormonal support. Eggs possess selenium, an antioxidant that removes free radicals that can cause premature aging of the thyroid glands. Additionally, eggs are highly beneficial to the endocrine system and are also known to reduce the risk of certain cancers. Moreover, eggs have also shown a positive impact on insulin and ghrelin hormones that control blood sugar and appetite.
Salmon
The building blocks of all hormones, fat and cholesterol, are extremely important for the production of estrogen and testosterone. Foods such as salmon are a rich source of omega-3 fatty acids that are highly beneficial for producing hormones. Furthermore, this fatty fish also helps stabilize the hunger hormones, making one feel full for longer. Moreover, these fish are also good sources of Vitamin D, which help improve female testosterone levels and address problems such as fatigue and depression.
Chicken breast
Research suggests that high amounts of protein in the body promote the secretion of hormones such as leptin that provide satiety. Hence it’s advised to add 20- 30g of protein-rich chicken breast to the nutritional plan, as it’s also low in fat. Furthermore, chicken is considered to have positive effects on anabolic hormones ( insulin and estrogen), making chicken one of the key foods to aid the balance of female hormones.
Spinach
Leafy greens such as spinach are rich in antioxidant properties. Hence, these vegetables prevent inflammation in the body. Furthermore, these foods reduce stress by lowering cortisol levels and aid in balancing estrogen as well. In addition, greens are rich in fiber and help lower estrogen levels ( especially for people at risk of breast cancer). Hence patients are often advised to consume 25-30g of leafy greens like spinach, kale, and Swiss chard to support hormonal balance.
Broccoli
A part of the cruciferous vegetable family, broccoli has shown the potential to regulate hormones. Broccoli, similar to leafy green vegetables, helps process and remove excess levels of estrogen from the body. Moreover, the high calcium content in broccoli can aid in the relief of premenstrual syndrome ( PMS) and effectively reduce bloating and cramps. Additionally, this vegetable can even regulate mood swings. Broccoli also consists of another important component called sulforaphane which may help with liver disease and enhance liver detoxification, which is critical for metabolizing estrogen.
Pomegranate
Fresh fruits such as pomegranates are an excellent source of antioxidants that help reduce inflammation. As inflammation can also impact hormones, patients must consume pomegranate juice regularly to counter multiple health conditions and hormonal imbalances. Furthermore, pomegranates are a good source of selective estrogen receptor modulators, which attach to estrogen receptors and block the entry of undesirable estrogen into the cell. Hence this fruit can be considered a treatment for hormone-sensitive cancers, including breast cancer.
Apples
Apples are an extremely healthy snack that can be consumed on the fly, chopped into pieces, or added to the salad bowl. This fruit is packed with Vitamin C, which is crucial for producing progesterone ( a hormone responsible for reducing depression and anxiety). Moreover, they also possess antioxidant properties in the form of quercetin, which assists in increasing the antioxidant capacity of the ovaries. Some other properties that make apples a good addition to the food plan include reducing cancer risks and controlling blood pressure. This fruit being high in fiber, and low in calories, is also a huge plus.
Cherries
This little tangy-flavored fruit contains melatonin, which aids the body in getting restful sleep, which is extremely important for regulating hormonal balance. In addition, these fruits are also rich in magnesium which helps reduce cortisol levels and regulate adrenaline in the body. Cherries are also a good source of Vitamin C, an essential vitamin that helps in the creation and regulation of hormones such as progesterone and estrogen. One can consume cherries as a sweet treat or a topping on yogurt.
Flaxseed
The addition of flaxseed to the daily food plan can be incredibly beneficial. It’s rich in antioxidants, fiber, and healthy fats. Flaxseeds contain phytoestrogen, which helps balance estrogen levels by eliminating “spent” estrogen from the body. Moreover, flaxseeds contain plant-based estrogens known as lignans which provide menstrual support and promote hormonal balance. This plant-based food is also rich in omega-3 fatty acids, fiber, and antioxidants. One can reap the most benefits from this food by tossing a few flaxseeds into a bowl of oatmeal or smoothie.
Green tea
Most people are aware of the numerous health benefits of green tea, but only a few know its hormone regulation properties. Green tea consists of theanine, a compound that helps in the reduction of the release of cortisol. Moreover, it also has antioxidant properties that reduce inflammation, and research has shown that consumption of green tea leads to a decrease in fasting insulin and free testosterone.
In addition to consuming the above foods, patients are suggested to seek the advice of a healthcare expert for a treatment plan. A nutritionist can also be consulted for the generation of a nutritional plan that works best.
