Estrogen rich food you should include in your Diet | women health

Hello, I’m Dr. Elisa Patrick and today I’m going to discuss Estrogen level in Women and how it affects woman’s health.

Women Health| What are Estrogen hormones and why is it Essential

Estrogen is a female hormone but is present in both males and females. Estrogen concentration is very less in males and high in females.

It plays a significant role in a woman’s body, especially in the functioning of the tissues of the breasts, uterus, and pituitary gland as well as the menstrual cycle in the female. Estrogen regulates the urinary and reproductive system are is responsible for maintaining sexual health and metabolism.

Insufficient production of Estrogen in the female body can lead to many complications. It can disturb sexual life and increase the risk of obesity, cardiovascular disease and osteoporosis.

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Normal estrogen levels in women

Estrone Estradiol
Prepubescent female Undetectable–29 pg/mL Undetectable–20 pg/ml
Pubescent female 10–200 pg/mL Undetectable–350 pg/ml
Premenopausal adult female 17–200 pg/mL 15–350 pg/ml
Postmenopausal adult female 7–40 pg/mL <10 pg/ml

Health-related issues are very common nowadays. A lower concentration of estrogen level might be genetic or maybe because of poor nutrition or maybe because of poor lifestyle habits.

For a healthy life, you need to ensure that your body gets all necessary vitamins, protein, carbohydrates, fats, and etc.

To balance your estrogen level you need to consume the right food and nutrition.

What are Estrogen rich foods?

  • Dried Fruits: Dried Apricots, Dates, Dried Prunes
  • Beverages: Red Wine
  • Herbs: Garlic
  • Grains: Multigrain Bread
  • Seeds: Flax seeds, Sesame seeds
  • Soy Products: Soybeans, Soy Milk, Soy Yogurt, Tofu
  • Fruits: Peaches, Strawberries
  • Vegetables: Alfalfa Sprouts, Mung Bean Sprouts, Green Beans
  • Legumes: White Beans, Black Beans
  • Nuts: Pistachios, Walnuts, Peanuts

Dried Fruits: Dried fruits are rich in phytoestrogen as well as ad fibre. Include dry fruits in your daily meal.

Red Wine: Red wine reduces the risk of cardiovascular diseases. It contains phytoestrogen called resveratrol that increases estrogen levels in the body. consumption of 30 ml of red wine could balance your estrogen level.

Garlic: Consumption of garlic reduce cholesterol level and prevent heart disease and cancer. 3 Cloves in a day are sufficient.

Flax seeds: It is considered as one of the best sources of estrogen and they occupy the top position in the list of food containing phytoestrogen.

High level of estrogen level can also cause many problems.

Symptoms of high estrogen in women

When your body’s estrogen and testosterone levels aren’t balanced, you may begin developing certain symptoms. In women, potential symptoms include:

  1. bloating
  2. swelling and tenderness in your breasts
  3. fibrocystic lumps in your breasts
  4. decreased sex drive
  5. irregular menstrual periods
  6. increased symptoms of premenstrual syndrome (PMS)
  7. mood swings
  8. headaches
  9. anxiety and panic attacks
  10. weight gain
  11. hair loss
  12. cold hands or feet
  13. trouble sleeping
  14. sleepiness or fatigue
  15. memory problem

Make sure your estrogen level is balanced. If you are experiencing unusual symptoms please Concern with the doctor for better advice.

References

What are Estrogen hormones and why is it Essential

Symptoms of high estrogen in women