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10 Of The Best Foods For Hormone Balance
What to eat to balance and support your hormones!
The truth is... what you eat can either be helping or hurt your hormones. Your diet plays a significant role in hormonal production and the more nutrients provided, the happier your hormones will be. Thankfully, there are certain foods that can help balance and support your hormones. Here's everything you need to know about treating your hormones with a hormone-balance diet!
Hormones... What are they?
If you've been staying up to date on our recent blogs, you may know that balancing your hormones is a hot topic right now! For a little run down on what hormones are...Hormones are chemicals that are produced from the endocrine glands in both male and female bodies. They are your bodies chemical messengers that travel in the bloodstream to tissues and organs. These chemical compounds are used to affect different biological processes in the body.
When you think of hormones you may automatically think of the reproductive system; however, hormones play a huge role in many other functions of the human body. Hormones can affect your mood, stress levels, appetite, and can even leave you feeling more fatigue and sluggish when imbalanced.
Additionally, when your hormones are imbalanced, it can lead to many unpleasant symptoms such as bloating,weight gain, fatigue, decreased sex drive, and many more! Read our latest blog to see if you have any of these common symptoms.
Relationship Between Food and Hormones:
A person's diet will play a huge integral role in hormone health. As there are many hormones circulating throughout the human body, progesterone and estrogen are the two primary female sex hormones. These two hormones are responsible for regulating a woman's menstrual cycle, development of the reproductive system, maintaining healthy libido, and so much more!
A hormonal imbalance can be a result from genetics, certain illnesses, medications, blood sugar levels, or chronic stress. That said, yourdietcan also be a big factor imbalanced hormones.
Food can either restore and align hormones or throw off the balance of your hormone health. The relationship? Certain foods provide specific nutrients to promote healthy hormone production.
Having a hormone imbalance can present itself with many symptoms; however, incorporating hormone-supporting foods may help balance your hormones. Keep scrolling to for a list of foods that help you manage hormonal imbalance!
10 Best Foods to Support Hormone Balance
1. Eggs
Eggs (yes yolk included), are a great source of healthy cholesterol for your hormones! Although eating the yolk has gotten a bad rap over the years, we can assure you that your hormones like the cholesterol and choline provided in the whole egg.
Choline is a neurotransmitter that supports the nervous system, brain health, and memory development. Egg yolks contain a significant amount of choline to support hormone balance.
Additionally, eggs have a positive impact on insulin and ghrelin hormones (hunger and fullness hormones). Specifically, insulin controls blood sugar while ghrelin controls appetite. Eggs are a great hormone-supporting food that are high in protein and will keep you fuller for longer!
2. Almonds
We all know that almonds are a great source of healthy fats and are excellent for brain health, but did you know that almonds can help regular blood sugar levels? This is because almonds can increase your body's adiponectin hormone. This hormone is one of many that is responsible for regulating blood sugar levels!
Almonds antioxidant effect also do wonders for your mood, energy levels, and complexion. Try pairing a handful of almonds with a piece of fruit or throw them on a salad!
3. Avocados
Avocados are top tier of the healthy fats to support balanced hormones. They are rich in monounsaturated fatty acids (good fats) and are loaded with fiber, potassium, magnesium, and B vitamins.
Avocados also contain beta-sitosterol, which can positively affect blood cholesterol levels and help balance cortisol. Estrogen and progesterone, two hormones responsible for regulating ovulation and menstrual cycles, are also influenced by the consumption of avocados (Gabriel, 2022).
Try avocados on a slice of toast or mash up some guacamole to get those healthy fats in!
4.Cruciferous vegetables
Cruciferous vegetables, any vegetable related to the cabbage family, are on the list of foods that help regulate hormone production. Broccoli, cabbage, cauliflower, kale, and Brussels sprouts are all common cruciferous vegetables that can potentially heal hormones.
These vegetables help remove excess estrogen from the body and contain high amounts of phytonutrients and glucosinolates to help prevent estrogen-related cancers.
Broccoli, high in calcium, is also great for gut health and can aid PMS relief by reducing cramps and bloating (Gabriel, 2022).
5. Cherries
Cherries are a tangy fruit that are great for hormone balancing. These little guys are rich in melatonin and high in magnesium (both of which aid in healthy sleep cycles and regiment).
Correspondingly, magnesium is also known to help reduce cortisol levels and regulate adrenaline throughout our bodies. Stress can be a big underlying reason for imbalanced hormones and it looks like cherries might be the healthy fruit you need to help regulate high levels of cortisol!
6. Green Tea
Green tea has also shown significant improvements for hormone health. This antioxidant helps balance insulin by improving the body's response to certain hormones.
Green tea contains the amino acid L-Theanine, which boosts levels of serotonin, dopamine, and GABA, while also helping reduce the adrenal stress hormone cortisol.
Additionally, this herb also contains antioxidant properties which are an excellent source to fighting free radicals in the body to help make the blood vessels more flexible and reduce risk of them clogging. By supplementing with green tea daily, this can help maintain an optimal metabolism rate, which makes it easier for your body to expel excess estrogen and testosterone.
7. Flaxseeds
Flaxseeds are another healthy fat that positively influence healthy hormones. These seeds are rich in estrogens and lignans that promote healthy menstrual support and aid in balancing hormones.
Flaxseeds are also rich in antioxidants and fiber. Antioxidants have beenshown to support HPA axis by governing the production and release of cortisol (Rescripted, n.d.). Additionally, flaxseeds are high in fiber, which encourage healthy bowel movement and help detox your body of excess hormones.
Adding flaxseed to your diet can be a great way to help balance your hormones! Add a few tablespoons into a healthy smoothie or stir into your morning bowl of oats!
8. Leafy greens
Like cruciferous vegetables, leafy greens are loaded with antioxidants. As we know, antioxidants are great for our hormones as they help lower cortisol levels and balance estrogen levels.
Interestingly enough, leafy greens also provide high amounts of fiber which are great for detox and help lower estrogen levels.
Spinach, kale, and collard greens are all examples of healthy leafy greens to add to your diet! If the taste is too bitter, try disguising them in a smoothie or sauté them up with other veggies!
9. Salmon
Salmon is one of the few fatty fish that is excellent for hormone health. Not only is salmon high in protein, but it is also rich in nutrients, healthy cholesterol, and contains high amounts of omega-3 fatty acids.
Salmon is known to help balance hormones as it is rich in Vitamin D, which helps improve and balance female testosterone levels. Vitamin D also has a positive impact on bone health and immunity.
Overall, salmon is great for balancing hormone levels as it can help address hormonal concerns such as weight gain, depression, and fatigue. This fatty fish is a powerhouse of the healthy fats as it has the core building block of a healthy diet for healthy hormones!
10. Quinoa
Not all hormone-healthy foods need to be vegetables or protein! Quinoa is a healthy gluten-free carbohydrate that is an excellent source for balancing hormones.
Quinoa is low in glycemic and provides healthy carbs and additional protein to your meal. Consuming foods with a high glycemic index such as pasta, white bread, and potatoes can spike blood sugar and throw your hormones into a spiral.
this healthy grain is high in zinc, which helps assist normal thyroid function and healthy endocrine functioning.
Swap your rice or pasta for quinoa or even throw some cold (cooked) quinoa on top of your salad!
The Bottom Line:
The foods you eat can impact the balance of your hormones both positively and negatively. Foods high in antioxidants, healthy fats, and fiber are key to happy and healthy hormones.
Eggs, almonds, avocados, and salmon are all excellent sources of healthy fats that are great for cholesterol levels and help balance cholesterol levels. In addition, leafy greens and cruciferous vegetables are full of antioxidants, fiber, and calcium to help balance cortisol levels.
Fortunately, these nutritious foods are key to keeping your hormones in check! If you simply do not enjoy leafy greens, green tea, or any other of these foods, try supplementing with Embrace! AstroFlav's all natural women's hormone balance supplement intended to increase your energy, mood, and skin complexion!
Looking to increase your energy, mood, and skin complexion? Embrace may be perfect for you! .
This formula is designed to manage stress levels and help increase libido. Plus, it can improve skin complexion. Embrace® is made with natural ingredients, and is vegan, gluten and dairy free.
KSM-66® Clinically shown to relieve stress, improve brain health, as well as decrease body fat in conjunction with resistance training.
Maca increases natural energy, promotes healthy hormone balance and helps stimulate and support libido.
7-Keto-DHEA speeds up the metabolism and heat production to promote weight loss. 7-Keto-DHEA is also used to improve lean body mass and build muscle, increase the activity of the thyroid gland, boost the immune system, enhance memory, and slow aging.
DIM aids in estrogen metabolism and prevents drastic increases or decreases in estrogen. Prevents conversion of testosterone into estrogen.
Our products are made in cGMP compliant facilities in the United States, using only the best ingredients from domestic & international origins. For us, it's all about quality control - so you can have confidence in your dietary supplements.
Looking to increase your energy, mood, and skin complexion? Embrace may be perfect for you! .
This formula is designed to manage stress levels and help increase libido. Plus, it can improve skin complexion. Embrace® is made with natural ingredients, and is vegan, gluten and dairy free.
KSM-66® Clinically shown to relieve stress, improve brain health, as well as decrease body fat in conjunction with resistance training.
Maca increases natural energy, promotes healthy hormone balance and helps stimulate and support libido.
7-Keto-DHEA speeds up the metabolism and heat production to promote weight loss. 7-Keto-DHEA is also used to improve lean body mass and build muscle, increase the activity of the thyroid gland, boost the immune system, enhance memory, and slow aging.
DIM aids in estrogen metabolism and prevents drastic increases or decreases in estrogen. Prevents conversion of testosterone into estrogen.
Our products are made in cGMP compliant facilities in the United States, using only the best ingredients from domestic & international origins. For us, it's all about quality control - so you can have confidence in your dietary supplements.
At AstroFlav, we want the best for our customers. It is our goal to help everyone achieve their fitness goals and steer them in the right direction with trust-worthy advice AND trust-worthy supplements!
RESOURCES
Gabriel, C. (2022, December 20). 11 of the best foods for Hormone Balance. HUM Nutrition Blog. https://www.humnutrition.com/blog/best-foods-for-hormone-balance/
The benefits of antioxidants and polyphenols for Hormone Health. Rescripted. (n.d.). https://rescripted.com/posts/the-benefits-of-antioxidants-and-polyphenols-for-hormone-health