Most women experience signs of hormone imbalance at one point in their lives. Our hormones affect our health in powerful ways, from the menstrual cycle, fertility, sleep quality, mood, and much more. But did you know that certain foods can help nudge your hormones in the right direction and restore their harmony? Discover 11 foods that help balance your hormones:
1. Cruciferous Vegetables
Your liver is one of the most under-appreciated organs in your body that plays a critical role in maintaining balanced hormones. The liver aids in regulating the balance of sex hormones, thyroid hormones, cortisone and other adrenal hormones and clears out excess hormones. Unfortunately, when your liver becomes sluggish, it no longer functions optimally. This impaired functioning can lead to problems with hormone clearing – which means excess hormones get recirculated through the bloodstream instead of being cleared out – which can result in hormone imbalances. Restoring optimal liver function is essential when dealing with acne, PMS, menstrual problems, low energy, weight gain, and more.
Thankfully, cruciferous vegetables contain a powerful compound called indol-3-carbinol, which supports the liver’s detoxification process by stimulating the enzymes needed to remove toxins and hormones from the body.
Here are some of my favorite cruciferous vegetables that deserve a spot on your list of foods that balance hormones. Why not start incorporating them into your daily diet?
- Broccoli
- Cauliflower
- Cabbage
- Brussels sprouts
- Bok choy
- Mustard greens
- Kohlrabi
- Radishes
- Watercress
- Arugula
- Asparagus
2. Leafy Greens
Another group of foods that balance hormones are leafy greens, such as kale, spinach, collard greens, and Swiss chard. These vegetables contain high amounts of vitamins A, C, K, folate, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and fiber. They also provide a good source of protein and potent hormone-balancing effects due to their ability to lower cortisol levels and balance estrogen.
Leafy greens offer an abundance of dietary fiber, which according to new research reduces the risk of breast cancer. Studies show that American women average only about 15 grams of fiber a day, which is half the minimum daily recommendation. Aim to consume at least 25 to 35 grams of fiber daily to support your hormones.
3. Avocado
Avocado contains vitamin E, which helps regulate hormone production. Vitamin E also helps protect against cancer and cardiovascular diseases, and supports female and male reproductive systems.
Avocados are truly wholesome foods loaded with health-promoting compounds such as beta-sitosterol, which can support healthy blood cholesterol levels and help balance cortisol. In addition, avocados’ plant sterols also affect progesterone estrogen, both of which play a critical role in the regulation of ovulation and menstrual cycles.
4. Flaxseeds
Flaxseeds are an incredibly rich source of phytoestrogens, especially lignans. Lignans support your body’s natural hormone production and have anti-inflammatory and antioxidant properties. These tiny seeds are packed with omega-3 fatty acids, protein, soluble and insoluble fiber. The insoluble fiber component of flaxseed can help keep you regular. Regular bowel movements are essential to make sure excess hormones and toxins get removed from the body.
Flaxseeds are super easy to add to you diet. Sprinkle a tablespoon on top of your oatmeal or add the same amount to your morning smoothie.
5. Nuts
One of the many health benefits of regularly enjoying nuts is their superior nutritional profile. Take brazil nuts as an example. Brazil nuts are an excellent source of selenium – a nutrient critical to optimum hormone levels and a well-functioning immune system. In addition, like all nuts, they are abundant in monounsaturated and polyunsaturated fats responsible for aiding in hormone production. Research produced plenty of evidence that thanks to their unique nutritional composition, nuts support normal endocrine function, healthy cholesterol levels and help maintain blood sugar levels in a healthy range.
So next time you feel hungry, why not grab a handful of walnuts or almonds and enjoy their powerful hormone-balancing benefits.
6. Pomegranates
Pomegranates are truly a rising star in the world of natural health. Loaded with beneficial micronutrients and antioxidants, they are widely acknowledged for their disease-fighting potential. From a hormone balancing standpoint, pomegranates prevent excess estrogen production by inhibiting the enzyme responsible for converting estrone to estradiol.
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7. Cherries
Adequate sleep is a crucial component of natural hormone balance. However, millions of women suffer from sleep difficulties, preventing them from getting the necessary quality sleep to feel balanced and energized. At night, your body secrets a hormone called melatonin to help regulate your circadian rhythms. Unfortunately, melatonin production tends to drop as we age, which may explain why so many adults struggle to get a good night’s sleep. Thankfully, melatonin is not only produced in our pineal gland but also is naturally present in some edible plants.
Cherries are one example of the many plants that have been shown to boost melatonin levels and actual sleep times. Eating them regularly – especially in the evening – can increase your sleep hormone levels.
8. Quinoa
Many health-conscious Americans have jumped on the quinoa bandwagon for plenty of reasons. Contrary to other grains, quinoa does not spike your blood sugar levels or trigger insulin release; in fact, it keeps blood glucose levels nice and steady. Quinoa’s blood sugar-stabilizing effect is significant because when the body is forced to release insulin in response to blood sugar spikes, the fluctuating insulin levels can trigger higher levels of androgen and cortisol.
Since quinoa is a complex carb with a low glycemic index, it does a beautiful job providing your body with sustained energy. In addition, slowly releasing sugars into your bloodstream helps keep your cortisol levels in check.
Loaded with B vitamins and magnesium, quinoa can help alleviate PMS symptoms and promote a good night of sleep. It is easy to see why quinoa is on the list of foods that balance hormones.
9. Chickpeas
Hormone-related mood swings can leave you feeling helpless. B vitamins, such as folate and B6, play an essential role in metabolizing feel-good neurotransmitters like serotonin and dopamine.
A single cup of chickpeas – providing 71 percent of your daily recommended intake of folate – can give your mood a much-needed boost. Chickpeas can be added to salads or roasted as a delicious, crunchy snack.
10. Wild-Caught Salmon
While farmed varieties are some of the most toxic foods on the planet and by no means should be consumed by anyone concerned with healthy eating, wild salmon still offers some incredible health benefits and is good for your hormones. Wild salmon is a great source of omega-3 fatty acids, protein, B vitamins, and critical micronutrients such as selenium, potassium, and astaxanthin.
Omega-3 fatty acids serve as building blocks in cholesterol and hormone synthesis. In addition, thanks to salmon’s anti-inflammatory properties, it may help calm acne. Eating 4 oz of wild-caught salmon one to two times a week is a good rule of thumb.
11. Chia Seeds
Chia seeds are a genuine nutritional powerhouse. A single ounce of these tiny seeds provides almost fifty percent of your daily recommended amount of fiber and four grams of high-quality protein. Chia’s hormone-supporting benefit stems from its ability to stabilize your blood sugar levels and improve insulin sensitivity. Add a tablespoon of chia seeds to a glass of water or add it to your smoothie to tap into its benefits.
Do you need additional guidance or a hormone-balancing nutrition plan tailored to your needs? Book your free 20-minute discovery call today!