12 Foods High in Estrogen (Phytoestrogens)

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Estrogen is a vital, naturally occurring female sex hormone that plays a key role in maintaining a woman’s sexual and reproductive health. Research also shows that good levels are equally important in men’s health.

Estrogen levels fluctuate throughout life based on your age, life stage, health condition, etc. They drop significantly in women as they reach menopause, which marks the end of their reproductive years.

The good thing is that foods high in dietary estrogen (also called phytoestrogen) may help elevate serum estrogen levels to some extent and tackle low estrogen symptoms.

If you want to increase your natural estrogen levels, keep reading. Here is the list of the 10 best foods that you should consider to boost your serum estrogen levels.

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Foods high in estrogen levels

Peaches

Peaches are not only rich in vitamins but also contain lignans – a group of phytoestrogens that are well-known for their estrogenic effect and anti-oxidising activities.

Studies show lignin may help lower breast cancer risk in postmenopausal women by 15%.

So, add peaches to your diet and consume them in moderation.

Cruciferous vegetables

Vegetables like kale, broccoli, cauliflower, and cabbage are a few examples of cruciferous vegetables.

These vegetables come in various textures and tastes, and provide a variety of phytoestrogens, including lignans, coumestrol and secoisolariciresinol.

These phytoestrogens have anti-inflammatory as well as anti-cancer properties.

Studies also show that people who have a diet rich in cruciferous vegetables may have a lower risk of chronic illnesses like heart disease and cancer.

So, if you are low in estrogen, then make these vegetables a part of your regular meals.

The good thing is you can also make a vegetable salad by using them. So, there is no need to spend time on cooking to have this phytoestrogen.

Garlic

Garlic is a popular ingredient used in various dishes for flavour. People have long been using it in traditional medicine for its health benefits.

Recent studies show that it has anti-inflammatory, anti-oxidant and anti-microbial properties. It is also known for reducing blood pressure, preventing blood clot formation, and lowering blood cholesterol levels.

A 2023 study conducted on the effects of garlic in rats concludes that garlic’s estrogenic properties may help post-menopausal women prevent bone loss and improve bone density. Human-based research needs to be done to further prove this point.

Flax seeds

Flax seeds have become a trendy ingredient of modern healthy diets because of their various potential human health benefits.

They are small and golden to brownish in colour and are very rich in lignans. In fact, its level of lignan is around 800 times higher than the lignan level in other popular plants.

Many studies show its advantages for menopausal women, particularly in decreasing their chance of developing breast cancer.

A small study involving 140 menopausal women reports that “the menopausal symptoms decreased and the quality of life increased among the women who used flaxseed for 3 months.”

Soy and edamame

Soy or soybean is a kind of legume that is used to make a variety of soy products like tempeh, soy milk and tofu.

In its whole form, it is called edamame – the immature soya beans that are available in the market in unshelled as well as frozen form.

Soy and edamame have many minerals, vitamins, and proteins in abundance. They are also rich in dietary phytoestrogens called isoflavones that show both estrogenic and anti-estrogenic properties.

Studies show mixed results about soy isoflavones’ impact on estrogen levels. They can increase serum estrogen levels in menopausal women and decrease it in individuals with high estrogen levels, according to data.

There is evidence that they may lessen the risk of heart disease, prostate cancer and breast cancer, and improve depressive symptoms and hot flashes.

However, more research needs to be done on this food item to understand whether it is good for estrogen balance.

Sesame seeds

Sesame seeds are used in many Asian dishes to add a nutty flavour. They are small in size and contain dietary fibres. Additionally, they are also rich in phytoestrogens.

In one study, researchers found out that taking sesame seed powder on a regular basis can improve symptoms of menopause by increasing levels of estrogen in postmenopausal women.

In the same study, participants also noticed a significant reduction in blood cholesterol levels which shows why it is a healthy food high in phytoestrogens that you should consider.

What’s more, a 2024 study conducted on rats noted that sesame oil helped osteoporosis rats increase their bone mineral density and improve bone health by maintaining aromatase and estrogen levels.

While this result shows sesame seeds’ positive effect on estrogen levels, human research needs to be done to draw a solid conclusion.

Nuts and dried fruits

Nuts like peanuts, pistachios, cashews and almonds are also natural sources of phytoestrogen.

Although they are healthy, they contain many calories and fats. That is why you should eat them in moderation; otherwise, you may put on extra pounds, increasing the chances of a hormonal imbalance.

Dried fruits are nutrient-rich as they contain a variety of nutrients such as fibres, proteins, and phytoestrogens.

Dates and dried apricots are considered the best choices for phytoestrogen-rich dried fruits.

Nuts and dried fruits are easy to add to your meals. You can even eat them as snacks whenever you have untimely cravings.

Dark chocolate

Dark chocolate contains flavonoids that mimic estrogen in the body and can activate estrogen receptors to produce an estrogen-like effect.

What’s more, it is well-known for helping reduce stress and improving mood, both of which can contribute to hormonal balance.

Legumes

Legumes, including lentils, chickpeas, black-eyed peas, and kidney beans, are considered the best sources of dietary estrogen.

They are easy to prepare and consume, so make them a part of your everyday meals to improve hormonal balance.

Whole grains

Whole grains are a good source of dietary fibre. Some options, such as wheat flour, barley and Quinoa, also provide dietary estrogen that may assist in managing menopause symptoms.

Studies suggest that grains may prevent osteoporosis risk in menopausal women.

Tofu

Tofu is a popular food item among people who follow a vegan diet. It has plant proteins in abundance. Coagulated soy milk is used to make tofu.

In fact, among all the soy food items, tofu has the highest concentration of isoflavones. So, make it a part of your regular meals and take it in moderation to increase your estrogen levels naturally.

Alfalfa sprouts

Alfalfa sprouts are a healthy food item that contains many vitamins, particularly vitamin K and different forms of phytoestrogens.

You can add it to your salad to make it more nutritious and healthy. Take it regularly and enjoy the perks of normal estrogen levels.

Foods high in estrogen list

Here is a complete list of all the best phytoestrogen-rich foods:

What are phytoestrogens?

Phytoestrogens are the naturally occurring compounds present in plants. “Phyto” means plant, and “estrogen” is the female sex hormone.

Women who are low in estrogen eat foods rich in phytoestrogens. It helps them improve their activity level despite the deficiency of estrogen.

Many studies report the positive effects of phytoestrogens in women. Some of these effects include a reduction in menopause symptoms, a lower risk of bone diseases like osteoporosis, and a lower breast cancer risk.

Even though phytoestrogens are beneficial, they should still be taken in moderation. High intake can cause a hormonal imbalance in the body.

How do phytoestrogens work?

Phytoestrogens got their name because of their chemical resemblance to the estrogen hormone.

Due to this resemblance, they are often considered estrogen by the estrogen receptors present in the human body and thus they activate them to perform the same bodily functions as human estrogen does.

Benefits of eating high in estrogen foods

Foods high in estrogen are a natural means to boost your blood estrogen levels. This option is particularly beneficial for people who want to avoid treatments like HRT and follow the natural route.

They may offer the following health benefits:

• Hormonal balance
• Relief from menopause symptoms (vaginal dryness, hot flashes, etc.)
• Skin and hair benefits
• Improved bone health, mineral and bone metabolism
• Lower risk of certain types of cancer
• Improved cognitive function
• Improved cardiovascular health
• Support reproductive organs, reproductive health and the menstrual cycle

Risks of phytoestrogen (dietary estrogen)

Phytoestrogens, naturally occurring plant compounds, offer plenty of benefits, but studies suggest mixed results about their impact on estrogen levels.

According to some studies, they can act as endocrine disruptors, disturbing hormonal balance and leading to an increased risk of estrogen imbalance in the body.

But studies also show that the results can vary from person to person depending on factors like your age, phytoestrogen amount consumed, health condition and gender.

More research should be done on phytoestrogens and how they affect estrogen levels. High phytoestrogen intake should be avoided to prevent potential risks.

Other ways to increase estrogen

In addition to eating estrogen-rich foods, there are many other means of increasing your estrogen levels and naturally balancing hormones.

Some of these methods include:

Reduce stress

Stress can cause abnormal fluctuations in your hormonal levels. When your body is under stress, it naturally starts making cortisol more compared to other hormones.

Sometimes other hormones are converted to cortisol to meet increasing cortisol demands, which then reduce the levels of those hormones.

So, try to reduce your stress levels. Exercise daily, as it also helps in stress reduction.

Maintain normal body weight

Increased body fat and weight can lead to decreased production of estrogen. Therefore, keep yourself active and perform different exercises regularly to maintain a healthy body weight.

Take vitamin D supplements

Vitamin D helps increase the concentration of serum estrogen. So, spend more time in the sun to increase your vitamin D levels and eventually estrogen levels.

Consider hormone replacement therapy (HRT)

Hormone replacement therapy is another method of increasing your serum estrogen levels.

In this treatment option, women are given bioidentical estrogen (estrogen that has a chemical as well as physical composition similar to the natural estrogen) to restore their estrogen levels.

This estrogen can be given in different forms, such as injections, pills, patches, etc.

Your doctor will suggest the best estrogen form according to your condition and basic needs.

HRT is very effective for menopausal women who have low estrogen as well as progesterone levels. This treatment helps them reduce the signs of menopause and enjoy their life more.

Even though HRT has helped several women to increase their estrogen levels, it has some side effects that you should know before going for it. These side effects may include headaches, mood swings, etc.

You should talk to your doctor to learn whether this treatment is suitable for you or not.

Conclusion

Estrogen is an important hormone that influences many sex functions in both men and women. Its deficiency can disturb your mental and physical health in various ways.

The best way to get rid of this deficiency is by eating estrogen-rich foods and improving your lifestyle. If these methods do not make any difference, then treatments like HRT may help.

Contact our hormone clinic today to understand how HRT can help you achieve hormonal balance and improve quality of life.

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References

Hsu, C.C., Ko, P.Y., Kwan, T.H., Liu, M.Y., Jou, I.M., Lin, C.W. and Wu, P.T., 2024. Daily supplement of sesame oil prevents postmenopausal osteoporosis via maintaining serum estrogen and aromatase levels in rats. Scientific reports, 14(1), p.321.

Shanmugaloga, S. and Shilpa, P.N., 2024. Phytoestrogens: unlocking the power of plant based estrogens. Journal of Ayurveda and Integrated Medical Sciences, 9(6), pp.164-174.

Canivenc-Lavier, M.C. and Bennetau-Pelissero, C., 2023. Phytoestrogens and health effects. Nutrients, 15(2), p.317.

Misirlioğlu, M., Bingöl, İ., Genç, C., Akbulut, A., Ocak, M., Diker, N.Y., Oezmeric, A., Koca, G., Bahcecitapar, M., ŞENEŞ, M. and Firat, A., 2023. Investigation of taurine and aqueous garlic extract diet supplementation effect on the healing of rat osteoporotic fractures. Turkish Journal of Medical Sciences, 53(1), pp.29-39.

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