There are many women out there who have low estrogen levels. This is especially true among post-menopausal women. The decrease of this hormone can give rise to weight gain, fatigue, insomnia, depression, irritability, impaired ovary functioning etc. You should always strive to keep your estrogen levels up to avoid facing adverse health issues. In this article, you will find 5 natural sources of estrogen that when consumed will help give your hormone back its balance.
But before that you need to familiarize yourself with…
Phytoestrogens: What are they?
Phytoestrogens are naturally occurring estrogen like compounds in plants. These are not made in our endocrine system, but because of its similar chemical structure they produce estrogenic effects in our body.
There are two main types of phytoestrogens- Lignans and Isoflavones.
Lignans are often abundantly found in flaxseed and wheat bean. Once in our intestines, the gut flora converts ligans into enterolactone and enterodiol, which also mimics estrogen. Research shows that lignans may possibly help prevent cancer
Isoflavones– Found in pulses and legumes, these are water soluble molecules that mimic estrogens. They are considered to be very powerful antioxidants. The main types of isoflavones include Genistein, Daidzein, Biochanin and Formononetin.
5 best sources of Plat Based Estrogens
The phytoestrogens present in flaxseeds are called lignans. At 379.380 mcg/100 gram, they are the highest sources of lignans. One research study showed that women with highest amount of enterolactone in blood tended to have low BMI’s. Plus, it is incredibly rich in soluble fiber, which promotes weight loss by increasing the feeling of satiety. It expands our stomach, further lowering hunger.
Beans and pulse contains huge amounts of phytoestrogens. Research has shown that having pulses in your diet can cut your chances of getting lung cancer by 20%-45%. Additionally, they are also good sources of fiber and reduce the level of bad cholesterol. A research study showed that just a serving of peas, beans, lentils or chickpeas makes you feel more full, helping you lose weight.
It contains a lot of phytoestrogens including coumestan, spinasterol, and coumestrol. There have been some research that shows that it can lower our LDL cholesterol, and total cholesterol. It can help relieve menopausal symptoms, diabetes, and allergies. Since it has a low glycemic index, it prevents sudden glucose fluctuations. Sudden insulin spikes can cause the release of insulin which will then promote fat storage. Alfalfa prevents that.
This licorice scented herb is another natural source of estrogen. Additionally, fennel seeds have diuretic properties, which can cause temporary weight loss. It also helps aid bloating and reduce abdominal swelling. It can also help relieve stomach cramps. It is rich in potassium that helps in muscle building, and carbohydrate metabolism. It has calcium that is important to keep our bones strong.
Along with phytoestrogens, celery is a great way to feel full with low calories. 95% of its weight can be attributed to water, which means it will keep you hydrated, and will keep your fluids balanced for nutrient transportation. The water content also helps you feel full faster. It has 2 grams of fiber in one cup, which prolongs the process of digestion. It is good to keep your cholesterol, glucose and digestive health balanced.
How Estrogen can help with weight loss?
Research has found correlation between estrogen and weight in that as estrogen level falls, the weight increases. The main producer of estrogen is ovaries, adrenal glands, liver and breasts. Once menopause hits, the liver, breasts and adrenal glands produces less of this hormone. In animal research, it was found that when the estrogen receptors found in hypothalamus were destroyed, the participants started overeating, and their metabolism suffered as well. Scientists believe that estrogen produced by hypothalamus is important for appetite suppression. Fat cells can produce estrogen too, but they don’t help weight loss.
If you think you don’t have enough estrogen, please add these foods to your diet. It will help you lose weight, and bring your metabolism back on track. Additionally, phytoestrogen will also lower your risk for osteoporosis, breast cancer, heart disease and help relieve menopausal symptoms.
In the comments below, please tell us: What’s your way of keeping your estrogen level up?
In the comments below, please tell us