Nuts

pistachio nuts are the richest, but cashews, chestnuts, hazelnuts and walnuts all contain a good amount of phytoestrogens.

Dried/Fresh Herbs & Spices

parsley, anise, red clover, thyme, licorice and sage all raise estrogen levels in the body.

Beets

have naturally occurring compounds that help support estrogen levels in your body.

Soybeans


Well seeing as Tempeh and Soy Milk are derived from these…

speaks for itself really.

Tofu

contains isoflavones which interact with estrogen receptors.

Soy Milk

much like Tempeh and Tofu it contains phytoestrogens in a way that’s easily consumed.

Bran Cereals

Wheat bran has been shown to be a reliable way to increase the amount of phytoestrogens in the body.

Alfalfa Sprouts

they contain plant estrogens, while being naturally low in calories and carbs, making them an easy choice for an overall healthy diet.

Tempeh

this is derived from soybeans; it doesn’t lose its estrogen content during the process and is also loaded with magnesium and iron.

Peas

are estrogen boosting due to high levels of phytoestrogens.

Beans

have always been considered a healthy food due to their high fibre content and their ability to lower cholesterol, they are also relatively high in phytoestrogens.

Chickpeas

also contain phytoestrogens.


Sesame Seeds


these also contain phytoestrogens and you can use sesame seed oil if that makes it easier.

Flaxseeds

are the number one way to help get more estrogen into the body, the added bonus is that they are often recommended for weight loss due to their fibre content and also help in lowering cholesterol.

Dried Fruits

especially dried apricots, dates and prunes can help balance your estrogen levels in a big way… they contain phytoestrogens which mimics the way estrogen is used by the body.


Dark Berries

Much like the skin of red grapes these fruits i.e. blueberries, elderberries and blackcurrants have up to 50% more flavenoids including anti-estrogenic quercetin and reservatrol, pair that with their ridiculously high levels of a fibre called calcium-d-glucarate which has the unique ability to bind estrogen molecules located in your intestines and flush them out!

Chives

at this point it’s probably not a surprise that chives have the same anti-estrogenic properties as onions and garlic.

Garlic

It is widely known that garlic increases testosterone production… couple that with the fact it is also loaded with quercetin… again inhibiting aromatase enzymes.

Pomegranates

A study has proven that participants drinking pure pomegranate juice for a period of 2 weeks had an increase of salivary testosterone by 24% on average!!! There is also a study whereby researchers saw that pomegranates inhibited aromatase enzymes (which is the enzyme that converts testosterone into Estrogen.


Coconut Oil

the thing that makes coconut oil anti-estrogenic is that it is filled with sterols and is both anti-estrogenic and the aromatase enzyme inhibitor.


Green Leafy Vegetables


contain high levels of chlorophyll which is known to be also anti-estrogenic.


Turmeric


it is anti-estronic and naturally anabolic.

Citrus Fruits


are all rich in flavenoids and the following compounds are all known to have some anti-estronic effects: Calcium-D-Glucarate, quercetin, limonoids and naringenin.

Chia Seeds


these little guys are highly androgenic.

Mushrooms

another little fellow that inhibits the aromatase enzyme in the body… are you kidding me! One of my favourite foods in Mumbai… Mushroom Masala.

Maca

is used as a herb, but is basically a super nutritious root vegetable/potato on steroids, it is classified as a cruciferous vegetable but contains super concentrated levels of the estrogen lowering DIM compound than any other cruciferous veggie mentioned above – hence the separate mention.

Fermented Foods

these food types with their live bacteria are anti-estrogenic because they are loaded with organic acids, enzymes and probiotics that enhance gut function and eliminatory channels which make your body lose estrogen.


Algae


certain algae like spirulina and chlorella are very anti-estrogenic foods.


Onions


filled with quercetin which decreases estrogen.

Oats


are filled with steroidal saponins – which boost testosterone and inhibit aromatase and also loaded with plant sterols.

Red Wine & Grapes

loaded with reservatrol and various other polyphenols which are known for their estrogen lowering effects… reservatrol may also increase testosterone and inhibit aromatase…. The skin of the grapes is loaded with a flavenoid called quercetin which has anti-estrogenic properties.

Olive Oil

is also ridiculously high in this compound called lutreopin which again has been seen in a study to inhibit the aromatase enzymes in the body… remember the one that converts testosterone into estrogen!

Cruciferous Vegetables

Broccoli, Kale, Brussel Sprouts, Artichokes, Cauliflower, Cabbage, Bok Choy, Turnip, Radish, Watercress… and many more all contain a compound called DIM which helps your body remove Estrogen through the liver, they are also loaded with plant sterols which lower estrogen levels even further!

Estrogenic content Food Groups


First up…

Anti-Estrogenic Food Groups

 

Inhibit Estrogens and increase Testosterone


I’m trying to change and have a fairly holistic approach to things in my home life… and during

my journey I have come across some quite interesting facts about food and thought I would

share some of the things I learned…..


Without rambling on too much here are some food groups that can increase or inhibit estrogen.


Conclusion on anti-estrogenic & estrogenic foods


Some of the food groups I have listed are amongst some of my all time favourite foods to eat, and much like everything should be consumed in moderation… but, it is something to be aware of!


APRIL 2017 BY JANE WATSON HORMONAL FOODS  BY JANE WATSON
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