When women enter menopause, the levels of progesterone, testosterone and estrogen in their body decrease. This increases the risk of heart disease. Estrogen is an essential hormone for increasing the level of good cholesterol and reducing the level of bad cholesterol. It also relaxes blood vessels, reducing the risk of heart attack. You need to take estrogen deficiency seriously. In today's article by BingMag, we want to introduce you to estrogen and its importance, as well as the right foods to increase estrogen levels in the body. Stay tuned for the rest of the article.
What is estrogen and why is it important?
Estrogen is a group of similar hormones that are present in both women and men. The level of this hormone is much lower in men than women. This hormone is responsible for female behaviors. More estrogen is produced in the ovaries. The ovary secretes the hormone estrogen during menstruation and between two menstrual cycles. During these periods, the level of the hormone estrogen in the body rises and gradually decreases during the month.
Estrogen is an essential hormone because it performs many functions in the body. In addition to regulating the menstrual cycle, this hormone regulates the function of the reproductive system, urinary tract, cardiovascular system, bones, skin and hair.
The question that arises is how can we be sure? That our body receives the necessary estrogen? There are two methods; First, change your unhealthy lifestyle and lead a healthy lifestyle. Control your stress levels, as stress can lead to estrogen imbalances. Doing strength training also helps increase the amount of estrogen and testosterone in the body. Second, you can increase the amount of estrogen in your body by consuming foods that contain this hormone.
Foods rich in estrogen
Here are some foods that are rich in estrogen. . Be sure to include these foods in your diet.
FlaxseedFlaxseed is one of the best sources of estrogen and tops the list of foods that contain phytoestrogens. Flaxseed contains three times more phytoestrogens than soybeans. In addition to containing estrogen, flaxseed is a rich source of dietary fiber and omega-3 fatty acids. This type of grain helps lower cholesterol levels in the body. One tablespoon of flaxseed contains 22.5 mg of isoflavones. 100 grams of this seed has 379,380 micrograms of phytoestrogen.
How to add flaxseed to your diet
You can powder flaxseed and put it on yogurt, oats or cereals Breakfast. You can also use flaxseed powder when baking biscuits and muffins at home.
Sesame has a lot of lignans. Lignan is a hormone that helps balance the level of estrogen in women. Sesame has a lot of dietary fiber and contains several types of vitamins and minerals. Approximately 31 grams of sesame is 11.2 mg of lignan. Each 100 grams of sesame has 8008.1 micrograms of phytoestrogens.
How to add sesame to your diet
One of the best ways to consume sesame is to make a tahini with it. You can find the recipe for Tahini on the Internet. You can also add sesame seeds to soups, salads or fried vegetables.
Soy is one of the foods with the highest levels of estrogen. This nutrient contains a type of phytoestrogen called isoflavones that affects the body's estrogen metabolism. It is also made with plant soy and affects estrogen metabolism. One cup of soybeans contains 24 mg of isoflavones. 100 grams of soybeans contain 103.920 micrograms of phytoestrogens.
How to add soybeans to your diet
You can grow soybeans. You can eat roasted soybeans as a snack whenever you are hungry. In addition to estrogen, soybeans also contain nutrients.
Soy milk is a rich source of phytoestrogens. This drink helps relieve menstrual problems such as pain by raising estrogen levels in the body. 200 ml of soy milk contains 30 mg of isoflavones. 100 grams of soy milk has 2957.2 micrograms of phytoestrogens.
How to add soy milk to the diet
You can eat soy milk as a snack. You can also add soy milk to breakfast cereals instead of cow's milk.
5. Soy Yogurt
Soy yogurt is made with soy milk and is a good source of phytoestrogens.
How to add soy yogurt to your diet
You can eat soy yogurt with your food. You can also add fruit and nuts to soy yogurt and enjoy eating it as a healthy and nutritious snack.
Tofu is also made directly with soy milk. Tofu is available in two types, soft and hard. This nutrient helps increase estrogen levels in the body. About 90 grams of tofu contains 20 milligrams of isoflavones. 100 grams of tofu contains 27,150 micrograms of phytoestrogens.
How to add tofu to your diet
Tofu can be used in soups, salads or curries. You can also fry it with other vegetables.
Pistachios contain the highest amount of phytoestrogens among all nuts. 28 grams of pistachios have 49.5 mg of isoflavones. 100 grams of pistachios contain 382.5 micrograms of phytoestrogens.
How to add pistachios to the diet
Eat pistachios raw or roasted. You can also mix it with other nuts, dried fruit and dates and eat it as a snack.
Walnut is one of the healthiest nuts. This type of brain is rich in phytoestrogens, proteins, omega-3 fatty acids and essential nutrients. 28 grams of walnuts contain 14.9 mg of isoflavones. 100 grams of walnuts have 26 micrograms of phytoestrogens.
How to add walnuts to your diet
You can add chopped walnuts to salads, ice cream or yogurt. You can also eat it alone or with other nuts.
Peanuts are one of the healthiest and most popular nuts and are a good source of phytoestrogens. About 100 grams of peanuts contain 34.5 micrograms of phytoestrogens.
How to add peanuts to your diet
You can add some peanuts to make a salad crispy. You can also eat peanuts raw. You can make peanut butter and eat it with various fruits such as apples and bananas.
10. Dried apricots, dates and plums
Dried apricots, dates and prunes are healthy snacks They are rich in fiber. Drying out these foods increases the amount of phytoestrogens, vitamins and minerals they contain. 100 grams of dried apricots have 445.5 micrograms of phytoestrogens. The amount of phytoestrogen in 24 grams of dates is 329.5 micrograms and in 100 grams of plums is 177.5 micrograms.
How to add dried apricots, dates and plums to the diet
The best All you can do is eat the above mixture as a snack.
11. Alfalfa sprouts
Alfalfa sprouts are one of the best sources for increasing estrogen levels in the body. This type of vegetable has very few carbohydrates and calories and is extremely healthy. 33 grams of alfalfa sprouts have 130 mg of isoflavones. 100 grams of alfalfa sprouts contain 441.4 micrograms of phytoestrogens. Benefited.
12. Bean Sprout
Bean sprout is an excellent source of phytoestrogens and contains nutrients such as folate, iron, B-complex vitamins and fiber. 104 grams of bean sprouts have 238.99 mg of isoflavones. 100 grams of bean sprouts contain 495.1 micrograms of phytoestrogens.
How to add bean sprouts to your diet
You can eat boiled or raw bean sprouts alone or in salads or Add the soup.
13. Green beans
Green beans are low in calories and high in nutrients. Green beans are a good source of iron. Iron-rich foods may reduce the risk of infertility. 110 grams of green beans contain 42.9 mg of isoflavones. 100 grams of green beans have 105.8 micrograms of phytoestrogens.
How to add green beans to your diet
You can cook green beans and use them in salads and various dishes.
Peaches are a very tasty and nutritious fruit. This fruit is rich in phytoestrogens and has a lot of essential nutrients. Peaches are believed to help reduce the risk of disease, stroke and cancer. 175 grams of peaches contain 4.55 isoflavones. 100 grams of peaches have 64.5 micrograms of phytoestrogens.
How to add peaches to your diet
Peaches can be eaten alone as a snack or with it to make various desserts and cakes./p>
15. Strawberries are one of the richest sources of estrogen.
This berry is not only rich in phytoestrogens, but also has several
health benefits for the body, including increasing the health of
skin and hair, raising energy levels and reducing the risk of
overweight. 152 grams of strawberries have 3.65 isoflavones. 100
grams of strawberries contain 51.6 micrograms of
How to add strawberries to the diet
Strawberries can be eaten raw. You can add chopped strawberries to tasteless yogurt, waffles, pancakes or oats. You can make a delicious smoothie with strawberries and other fruits like bananas and mangoes and enjoy eating it as a snack or breakfast.
16. White Beans
White beans are extremely healthy. This type of legume is rich in phytoestrogens, fiber and nutrients such as iron, folate and calcium. White beans help balance estrogen levels in the body. 179 grams of white beans have 70 mg of isoflavones. 100 grams of white beans contain 72.7 micrograms of phytoestrogens.
How to add white beans to your diet
There are several ways to include white beans in your diet. You can cook white beans and add it to salads. You can also mash cooked white beans to make a delicious, nutritious dip.
17. Black beans
Black beans are very healthy. You can eat black beans every day. This type of legume increases fertility in women because it is rich in phytoestrogens. Black beans are also a rich source of protein, fiber, antioxidants, vitamins and various minerals. 100 grams of black beans contain 5330 micrograms of phytoestrogens.
How to add black beans to the diet
Adding black beans to soups and salads doubles their deliciousness. Find out how to make different foods and salads with black beans on the Internet.
18. Garlic Garlic contains a large amount of isoflavones and
has several health benefits. This nutrient is known for its
properties in lowering blood cholesterol levels and preventing
heart disease and cancer. 3 cloves (9 g) of garlic contain 1.8 mg
of isoflavones. 100 grams of garlic has 603.6 micrograms of
How to add garlic to your diet
You can add chopped garlic to various soups, salads, pastas or stews to make it even tastier. And get the nutrients in it.
19. Oats, oatmeal, wheat and rye
Cereals contain a type of phytoestrogen called lignans. Among the various grains that you can eat, we can mention oats, oatmeal and buckwheat. 26 grams of wholemeal bread contains 1244 mg of lignan. 100 grams of wholemeal bread has 4798.7 micrograms of phytoestrogens.
How to add cereals to your diet
You can add cereals such as oatmeal to various soups to benefit from their properties. Oats can also be eaten for breakfast.
How to get enough estrogen?
Here are some ways to make sure you get enough estrogen. We have mentioned them below.
- See if you have any symptoms of hormonal imbalance. Symptoms of hormonal imbalance include irregular menstruation, insomnia, hot flashes, mood swings, vaginal dryness, reduced fertility, or loss of bone density.
- Consume some of them. Women do not get estrogen from their diet, but eating healthy foods rich in phytoestrogens may help the body produce estrogen naturally.
- Reduce sugar intake. Research shows that excessive sugar intake leads to unbalanced testosterone and estrogen levels in the body. Use whole grains instead of refined flour.
- Exercise at moderate intensity for about 30 minutes every day.
- If you smoke, smoke Leave. Premenopausal women who smoke experience infertility, premature menopause, and menstrual irregularities.
- Sleep for about 7 to 8 hours each night. Research has shown
that sleep disorders affect women's health, especially during the
menstrual cycle, pregnancy and menopause. Take estrogen levels in
your body to take medication. If you are one of these people, you
can use the following natural supplements.
Phytoestrogens are plant estrogens that are naturally present in some foods. Women who have had a hysterectomy (removal of the uterus) or are undergoing estrogen therapy can use phytoestrogens as an alternative. Isoflavones are the best type of phytoestrogens found in soy products.
It is said that 1 gram of soybeans contains 1 mg of isoflavones. It is recommended to take 50 mg of isoflavones daily. Some plants, such as thyme, contain estrogen-like compounds. These compounds help balance estrogen levels in women.
2. Biodentical hormones
The molecular structure of these hormones is similar to the hormones that are naturally produced in the female body. Biodentical hormones are composed of phytochemicals that are extracted from soybeans and sweet potatoes. Biodontic hormone therapy is a natural way to raise estrogen levels, as these hormones act similarly to hormones in the body and the body cannot tell the difference between the two.
3. Black cohosh
Women use black cohosh to treat symptoms such as hot flashes, menstrual cramps and premenstrual syndrome. Researchers have been studying the benefits of black cohosh for several years, but there is still no credible evidence to support this.
If the level of any hormone, especially estrogen in your body becomes unbalanced, you will experience some side effects. Estrogen is one of the most abundant hormones in women. This hormone affects the body's metabolism, sexual function and prevention of premenstrual syndrome. Estrogen also balances blood cholesterol levels and improves overall bone health. You should not underestimate the importance of this hormone. Take 30 to 50 mg of estrogen almost every day. In today's article, we introduced the BingMag Meg 19 estrogen-containing foods that you should definitely include in your diet.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: style craze