30 FOODS RICH IN NATURAL ESTROGENS - NUTRITION - 2025

The foods rich in estrogen are an important part of the human diet, especially in women, being an essential hormone for the regulation and development of the female reproductive system, as well as secondary sexual characteristics.

This hormone is present in men and women, having a higher level of presence in women of reproductive age. In women it regulates the thickness of the endometrium, being essential for the development of the menstrual cycle.

In men, estrogens regulate some very important reproductive system functions such as sperm maturation. In both sexes, estrogens are necessary for a healthy libido.

30 foods richest in estrogens

1- Nuts

Dates of Phoenix dactylifera. Source: pixabay.com

Nuts, especially dehydrated apricots, plums and dates, allow an important balance of estrogen levels in the body.

They contain phytoestrogens - that is, natural estrogens - that fulfill the same function as estrogens in our body and allow us to reduce the gaps due to lack of this hormone in the body.

In addition to these benefits, nuts are a rich and healthy snack that allows you to reduce sugar cravings without the need to consume refined sugar, although during the dehydration process the natural concentration of sugar in the fruit increases, more than when eating a piece of fresh fruit.

2- Sesame seeds

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Sesame seeds are also an important source of phytoestrogens, in addition to providing a significant amount of fiber and minerals, especially calcium.

With a small amount of sesame seeds you will already be covering your needs for magnesium, iron and fiber that is required daily.

In sesame seeds we find lignans, which are secondary metabolites of plants with high concentrations of phytoestrogens.

3- Beans

Recipe with beans. CC0 Public Domain via PxHere.com

Beans are not only healthy because of their high fiber content and their ability to lower cholesterol in the body. They are an interesting source of healthy proteins and carbohydrates, which also maintain stable glucose levels in the blood.

In addition to all these benefits, they provide a large amount of phytoestrogens that help balance hormone levels.

4- Alfalfa sprouts

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They are also a source of plant estrogens, which is an advantage since they are a supplement of these hormones without consuming artificial estrogens that can be toxic to the body.

In addition to this, alfalfa sprouts have phytonutrients, are low in calories and carbohydrates and allow to reduce cholesterol levels. They are an ideal complement to your salads and sandwiches and a good alternative for a healthy diet.

5- Soy milk

Photo by Mae Mu on Unsplash

It is high in phytoestrogens and is known for its anti-aging properties. It is also an excellent alternative to the consumption of dairy products, since it provides a creamy and smooth flavor and texture to all kinds of preparations. It is pleasant and can be consumed in various ways.

It increases estrogens in the body quickly, therefore it is a good alternative in postmenopause therapy. Soy milk is also an excellent source of calcium.

6- Tofu

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Tofu - which is also made from soybeans, water and salt, being more of a type of "coagulated soy milk" - is also a food with a high amount of phytoestrogens and isoflavones.

Tofu is also high in protein and iron, which is why it is used as a base for vegan and vegetarian diets. It is used to replace meat, thereby also reducing fat and cholesterol levels.

7- Chickpeas

Chickpea (Cicer arietinum). Source: pixabay.com

They are a natural source of phytoestrogens, in addition to delivering a large amount of fiber and protein, which also allow us to partially reduce the consumption of meats.

They are usually consumed in the form of hummus, a rich paste that can be used for all kinds of preparations; and also as faláfel or chickpea croquettes. However, stews and other preparations can also be prepared to enjoy its properties.

8- Flaxseed

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They are one of the main natural sources of estrogens. Not only do they have this property, among their benefits it stands out that they are very high in fiber, providing satiety and a digestive and laxative effect.

In addition to this, they are an excellent source of omega 3 but of the vegetable type, which allows to avoid hardening of the arteries and thus prevent various cardiovascular diseases, especially during old age.

9- Peas

They are also known as white beans, chickpeas or kidney beans. Rasbak

They are a type of chickpea that will quickly raise the level of estrogens in the body. In addition to their high content of phytoestrogens, these small legumes have magnesium, potassium, iron, even some proteins.

They are also a good source of vitamin C, also helping to strengthen the immune system.

10- Red wine and white wine

White wine. Source: Pixabay.

Being made with grapes, wines (both red and white) are also a good source of phytoestrogens. You can enjoy a drink and help improve your hormone levels at the same time.

11- All foods rich in vitamin C

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All citrus fruits, including tomatoes, melons, peaches, bananas, cauliflowers, asparagus and artichokes, have high levels of vitamin C, in addition to a large amount of phytoestrogens that increase estrogen levels in the body.

12- Betarragas

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Also known as chard or beetroot, these nutritious and delicious greens, like many root vegetables, are high in phytoestrogens. Its advantage is that you can consume it in multiple ways and its sweet taste adapts to all kinds of foods.

13- Walnuts

Juglans regia nut. Source: pixabay.com

All types of nuts, such as cashews, chestnuts, hazelnuts, pistachios and walnuts in general are foods with a high content of phytoestrogens. Consuming them balances hormonal levels.

14- Whole grains

Rice grains (Oryza sativa). Source: pixabay.com

Bread made with multigrain or whole grain cereals including oats, wheat, rye and barley contains high levels of phytoestrogens that increase the consumption in the daily diet.

15- Garlic

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Garlic is rich in flavonoids, as are all vegetables that belong to the onion family. In 100 grams of garlic we can find up to 603 micrograms of phytoestrogens.

16- Green tea

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The green tea of ​​all the infusions is the one with the highest amount of phytoestrogens. Besides this, it has many other properties due to its powerful antioxidants, polyphenols.

This allows it to provide protection against free radicals, thus preventing cell and DNA damage, which would help prevent certain types of cancers, such as prostate cancer.

17- Mung Bean

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The mung bean is a legume that contains coumestrol. This is a less common form of phytoestrogens in nature. Its potency is lower compared to other types of phytoestrogens, however it is also useful if we seek to raise the levels of this hormone.

18- Broccoli

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Broccoli contains indoles, phytochemicals that are involved in the metabolism of estrogen. So if you have an excess of estrogen, broccoli will help you make it beneficial for your body.

According to the 2010 "Breast Cancer: Basic and Clinical Research" study, there is a relationship between the characters of broccoli and the prevention of breast cancer in women.

18- Peanut butter

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Peanuts contain phytoestrogens, so it is a good way to consume them. You can make it in the form of peanut butter or over sweet and savory foods. Its flavor is delicious and they also provide you with healthy fatty oils.

19- Almonds

Almonds Source: pixabay.com

Almonds are another source of phytoestrogens and can be eaten as a quick snack mid-morning or mid-afternoon.

20- Pistachios

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Of all the nuts, pistachios are the ones that deliver the most phytoestrogens. More than 382 micrograms of phytoestrogens per 100 grams.

21- Strawberries (strawberries)

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In addition to being one of the fruits with the highest antioxidant power, they have isoflavones and lignans that help increase estrogen levels. Strawberries also help prevent the formation of breast and prostate cancers.

22- Cabbage

Image by Ulrike Leone from Pixabay

Cabbages and cruciferous vegetables in general contain a significant amount of phytoestrogens. According to a study by the University of Illinois, when processed, they have the advantage of acting as an estrogen level in the body, as well as the ability to reduce the excessively high rates that can affect some cancers such as breast and prostate.

23- Miso paste

Miso. Schellack at English Wikipedia

Miso, made from soybeans, is another excellent source of phytoestrogens. Due to the large presence of isoflavones in soybeans, all its products are the ones that most increase estrogen levels in the body.

24- Tempeh

FotoosVanRobin from Netherlands

It is another preparation made from soy. Soy is fermented and made into a cake. Being fermented, it preserves all the proteins, fiber and vitamins than other foods. It is used as a replacement for meat as it is a good source of phytoestrogens.

25- Wonder seeds (sunflower)

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They are a good source of phytoestrogens, providing a large amount of them, like other seeds. They also deliver healthy fats and oils.

26- Olive oil

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Olive oil is known for its ability to balance hormones. This is because healthy fats improve the cell membrane, allowing higher hormones and better bonds. This also helps balance estrogen in the body.

27- Peaches

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Among fruits, they are one of the highest in phytoestrogens, allowing to balance hormonal levels in the body.

28- Pumpkin seeds

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Pumpkin seeds are a powerful source of phytoestrogens. Some women during the menopausal stage consume them with cereal for breakfast, immediately noting its beneficial effects in reducing hot flashes and improving mood.

A study carried out by the Department of Obstetrics and Gynecology of the University of Rostock, in Germany, showed that the extract of pumpkin seeds, due to its large amount of lignans, can be used for the prevention and / or treatment of breast cancer.

29- Pumpkin

Common pumpkins. Source: pixabay.com

Along with other types of squash and squash, they are a good source of phytoestrogens. They can be consumed in purees, soups or as salads.

30- Coffee

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Among its many properties, coffee also helps balance estrogen. It has multiple phytoestrogens that help reduce the risk of breast cancer, according to a 2009 study in the "Journal of Nutrition." To obtain this effect, it is recommended to consume boiled coffee.

Interesting functions and benefits of estrogen

Estrogens can also be used as drugs in contraceptive therapy, hormone replacement therapy such as menopause and also for the treatment of some cancers sensitive to hormone therapy such as prostate cancer and breast cancer.

Other basic functions of estrogens are:

• Accelerate metabolism.
• Increase fat deposits.
• Stimulate uterine growth.
• Thicken the vaginal walls and increase their lubrication.
• Increases growth and bone formation.
• Keeps viscera and skin in good condition.
• They increase "good" HDL cholesterol and lower "bad" LDL cholesterol.
• Reduces the mobility of the large intestine.
• It promotes ovulation.
• It promotes greater sexual receptivity in the females of different species.
• It induces the secretion of prolactin, which stimulates lactation.
• They have an anti-inflammatory effect.
• They have a vascular protective effect, which prevents cardiovascular diseases such as arteriosclerosis.
• Due to their anti-inflammatory effects, estrogens also benefit the brain, specifically stimulating the efficiency of the prefrontal cortex, which is related to memory capacity.
• They reduce the urge to “binge” especially in women.
• They help in the treatment of prostate cancer due to their antiandrogynous function, reducing testosterone levels.
• Promotes wound healing.

As we can see, estrogens provide a large number of benefits to the body. In nature there are foods that can naturally provide us with estrogens and allow us to take advantage of its immense benefits.

Why consume phytoestrogens?

According to a study by the US National Institute of Environmental Health Sciences, the consumption of phytoestrogens has beneficial effects on health. These compounds have an effect similar to animal estrogen produced by the body, although with less potency.

There are three types of phytoestrogens: the coumestral ones- with a great effect of phytoestrogens found in legumes, beans, soybeans, chickpeas and alfalfa. Isoflavones, which also have antioxidant properties like soybeans and legumes. And finally the lignans, which are found mainly in the seeds, beans, fruits, vegetables and bran from different grains.

It is important to consume products that raise estrogen levels in the case of significant drops of this hormone in the body. On many occasions, just by introducing them in the diet, the balance is returned. Always in moderation, that is the key to health.

References

1. 20 foods high in estrogen phytoestrogens. Excerpted from Mental Health Daily
2. Food that increase estrogen. Extracted from Mamiverse.com
3. The best natural estrogen sources for post menopausal women. Extracted from Livestrong.com
4. Steven D. Ehrlich, NMD, Solutions Acupuncture, a private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network. Also reviewed by the ADAM Editorial team.
5. Heather B. Jefferson W. The pros and cons of phytoestrogens. Front Neuroendocrinol. 2010 Oct; 31 (4): 400–419.
6. Richter D1, Abarzua S, Chrobak M, Vrekoussis T, Weissenbacher T, Kuhn C, Schulze S, Kupka MS, Friese K, Briese V, Piechulla B, Makrigiannakis A, Jeschke U, Dian D (2013). Effects of phytoestrogen extracts isolated from pumpkin seeds on estradiol production and ER / PR expression in breast cancer and trophoblast tumor cells.