Chickpeas. Chickpeas also contain phytoestrogens. There are few human studies, one animal study found that the consumption of chickpeas may lead to moderate estrogenic activities in the treatment of estrogen deficiency.
Chickpeas and Sesame Seeds: Legumes such as chickpeas are good sources of phytoestrogen. Hummus (from chickpeas) has been said to have 993 micrograms of estrogen per 100 grams. Sesame seeds and sunflower seeds are also rich in estrogen and the oil extracted these seeds is used commonly.
Beans and legumes are especially high in isoflavonoids, with soy beans and soy products being the richest source. Kidney, navy, pinto, red, small white and mung beans as well as chickpeas, split peas, peanuts and clover sprouts also contain estrogenic compounds.
Hummus. Made from chickpeas, a rich source of phytoestrogens, hummus is a creamy spread that has a variety of benefits. Fibre-rich and a natural source of phytoestrogen, hummus is the ideal snack to increase estrogen levels while potentially lowering other risks such as heart disease or diabetes.
Cruciferous vegetables.
Broccoli, cauliflower, kale, collard greens, brussels sprouts, turnips, arugula and all the other wonderful, sulfur-rich foods in this plant family contain 3,3'-diindolymethane (DIM). DIM is chemoprotective, helps reduce high estrogen levels and supports phase 1 of estrogen detox in the liver.
Another source of estrogen in foods is animal estrogen. Products like eggs or milk contain high estrogen levels because they are produced in parts of the animal's body that regulate its hormones. Eating high estrogen foods can help people who suffer from various conditions related to low estrogen levels.
Dr. Peat recommends eating raw carrots for a variety of health issues. Carrots can help lower estrogen, combat bacterial growth, reduce inflammation, promote weight loss, and help excrete bacterial poisons called endotoxins. Reducing estrogen, inflammation and endotoxins can have many far-reaching downstream effects.
Health Benefits
Quinoa contains plant lignans. These phytoestrogens or plant estrogens have weaker estrogenic activity than human estrogen. Lab studies have shown that lignans may block the proliferative effect of estrogen in breast cancer development.
Tomatoes, kiwi, citrus fruits, cantaloupe, peaches, artichokes, bananas, asparagus, corn and cauliflower all boast great levels of vitamin C and they possess the phytoestrogen power you might be looking for to boost your estrogen.
Cruciferous vegetables such as cauliflower, broccoli, Brussels sprouts and cabbage are also great sources of phytoestrogens. “Phytoestrogens may be beneficial in regulating menopausal symptoms. For example, studies show that diets high in phytoestrogens result in reduced hot flushes in menopausal women,” says Burgess.
Eating a varied diet can provide the body with the nutrients it needs for progesterone metabolism. This includes foods such as cruciferous vegetables, nuts, and whole grains. Keeping a healthy weight, staying on a consistent sleep schedule, and managing stress can help to keep hormones balanced as well.
Beans are high in protein and zinc. To get a good dose of testosterone-boosting nutrition, choose from kidney beans, black beans, pinto beans, chickpeas, or lentils.
Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.
Reduces menopausal symptoms
Chickpeas are a good source of phytoestrogen, which basically are plant compound that are capable of binding to estrogen receptors and can replace some of the effects of estrogen that is no longer being made.
Blackberries, blueberries, cranberries, raspberries, and strawberries can all help to increase estrogen levels. As well as being rich sources of fiber, vitamins, and antioxidants, berries contain high levels of phytoestrogen lignans.
Apart from these nutrients, broccoli is a vegetable high in phytochemicals. These plant-based chemicals may help to block the production of estrogen in the male body. This can help to decrease the level of estrogen that is currently circulating in a man's body.
Boron found in beetroot can boost the production of sex hormones in women, such as estrogen, progesterone, and a small amount of testosterone. According to studies, regularly consuming beet can metabolise estrogen and testosterone levels.
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.
Sweet potatoes are phytoestrogenic and help rid the body of unusable, destructive, cancer-causing estrogen that interferes with the body's hormone function.
Foods that decrease estrogen also include fatty fish like salmon or mackerel are rich in Omega-3 fatty acids, zinc, and vitamin D, all of which are important for hormonal health. Vitamin D is particularly important here because men with low levels of this sunshine vitamin also tend to have low testosterone.
Exercise regularly. Research suggests that exercise can help to reduce high estrogen levels. Premenopausal women who engage in aerobic exercise for five hours a week or more saw their estrogen levels drop by nearly 19%. Cardio exercise helps the body break estrogen down and flush away any excess.
Consuming 200 milligrams or more of caffeine per day-roughly equivalent to two cups of coffee-can either increase or decrease a woman's estrogen level, depending on her ethnic background and the source of the caffeine, a study from the National Institutes of Health (NIH) finds.