Leafy Green Vegetables: Vegetables like spinach, kale, Swiss chard, and broccoli are rich in vitamins, minerals, and antioxidants that support hormone production and metabolism. They also contain fiber, which helps regulate estrogen levels by promoting proper hormone excretion.
Cruciferous Vegetables: Cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds called indole-3-carbinol and sulforaphane, which help balance estrogen levels by promoting estrogen metabolism and detoxification in the liver.
Fatty Fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties and help regulate hormone production and signaling. Omega-3s are particularly beneficial for reducing inflammation and supporting menstrual cycle regularity.
Flaxseeds: Flaxseeds are rich in lignans, fiber, and omega-3 fatty acids, all of which help balance estrogen levels in the body. Consuming flaxseeds regularly may help regulate menstrual cycles, reduce PMS symptoms, and support overall hormonal balance.
Chia Seeds: Chia seeds are another excellent source of omega-3 fatty acids, fiber, and lignans, which support hormone balance and regulate estrogen levels. Adding chia seeds to your diet may help improve menstrual regularity and alleviate symptoms of hormonal imbalances.
Avocado: Avocado is rich in healthy fats, fiber, and potassium, which support hormone production and balance. The monounsaturated fats in avocados help stabilize blood sugar levels and reduce insulin resistance, which can help prevent hormonal fluctuations.
Berries: Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, vitamins, and fiber, which support overall health and hormone balance. Berries also have anti-inflammatory properties that help reduce inflammation and promote hormonal equilibrium.
Nuts and Seeds: Nuts and seeds like almonds, walnuts, pumpkin seeds, and sesame seeds are rich in healthy fats, protein, fiber, and minerals that support hormone balance. They also contain phytoestrogens, plant compounds that mimic estrogen in the body and help regulate hormonal activity.
Yogurt: Yogurt and other fermented dairy products contain probiotics, beneficial bacteria that support gut health and hormone metabolism. Maintaining a healthy gut microbiome is important for hormone production, absorption, and elimination.
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