Foods containing plant estrogens
Phytoestrogens are defined as compounds present in plants, and when they enter the human body, they give the same effect as manufactured estrogen within the human body. This hormone is important for regulating the menstrual cycle in women. Plant estrogens are found in the following food groups:
Nuts and seeds: Some of the most important are the following:
- Sunflower seeds.
- Sesame seeds.
Fruits: There are some types of fruits rich in plant estrogens, including:
- The strawberry.
Vegetables: We mention:
- The beans.
Legumes: Legumes are foods rich in plant estrogens, and eating them may help increase estrogen levels in the body. These legumes include:
Soy: Soybeans are an alternative source of protein to people who do not eat meat, and it is considered one of the sources rich in plant estrogens, including green soybeans or Edamame, soy milk, tofu, and other soy products.
Foods that contain healthy fats
The process of making hormones in the body requires saturated fats and cholesterol, and therefore the body needs to consume moderate amounts of it, and foods rich in healthy fats: fatty fish such as salmon, coconut oil, olive oil, and avocado.
All animals and their products contain estrogen, and therefore eating milk, especially bovine from it, provides the body with estrogen with small amounts of estrogen. It is also worth noting that some farms inject female cows with estrogen to increase their milk production, and eating these products may cause increased estrogen levels in the body.
Some grains may contain a type of fungus called Zearalenone, which increases the level of estrogen in the grains. These grains include rice, wheat, corn, and barley.
Foods rich in magnesium
Magnesium is one of the elements that increase estrogen levels in the body, and foods rich in this mineral: cocoa and leafy vegetables.
Foods that contain beneficial bacteria
Some foods contain probiotics, which are beneficial bacteria that live in the human digestive tract, help digestion, repair the lining of the intestine, reduce inflammation, and boost immunity, as well as produce hormones. Foods that contain beneficial bacteria include yogurt, Sauerkraut, and other foods.