SALMON - Salmon is a good source of eicosapentaenoic acid (EPA), a complex omega-3 oil that is capable of increasing the formation of 2-hydroxy estrogens - the "good" estrogens.
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.
Salmon is famous for its heart and brain benefits—and it can also be impactful on your hormones. In fact, the same omega-3 fatty acids that give salmon its brain- and heart-boosting abilities can also help support healthy hormones.
What foods cause high estrogen? Foods that reportedly increase estrogen include flax seeds, soybean products, chocolate, fruit, nuts, chickpeas, and legumes. Before we delve into why these foods are said to increase estrogen, we need to look at two important definitions; phytoestrogens and lignans.
Wild-caught salmon is a fantastic source of eicosapentaenoic acid (EPA), the type of omega-3 fatty acid that helps us increase the formation of 2-hydroxy estrogens—the “good” estrogens.
The foods you need to avoid include: flax seeds, dried fruits, sesame seeds, garlic, peaches, berries, wheat bran, tofu, tempeh, dairy products, meat, alcohol, grains, and legumes.
Cruciferous Vegetables
Packed within cruciferous veggies are phytochemicals that block the production of estrogen, allowing them to be an effective addition to an anti-estrogen diet. This group of vegetables includes kale, broccoli, cauliflower, Brussels sprouts, and arugula.
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.
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.
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.
Top Foods For Good Breast Health
Fatty fish such as salmon are the major sources of healthful long-chain omega-3 fats, rich in vitamin D, high in protein, and low in saturated fat. Our bodies don't produce omega-3s and we have to get them in the food we eat.
Salmon is rich in both vitamin D and omega-3 fats, two nutrients that are even more essential during menopause. While more research needs to be done, omega 3 fatty acids are linked to reducing night sweats and breast cancer risk. One study shows omega 3s are beneficial as women ease out of menopause as well.
Generally speaking, eating salmon every day is not always recommended, unless you eat small amounts. “The 2020–2025 Dietary Guidelines for Americans recommend that people consume 8 to 10 ounces of seafood per week, especially fish that are lower in mercury, which would include salmon,” says Pike.
A randomized clinical trial on healthy postmenopausal females showed that supplementation of Omega-3FA plus moderate exercise resulted in a positive effect on the level of estrogen.
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.
Body fat: Fat tissue (adipose tissue) secretes estrogen. Having a high percentage of body fat can lead to high estrogen levels. Stress: Your body produces the hormone cortisol in response to stress. Producing high amounts of cortisol in response to stress can deplete your body's ability to produce progesterone.
Vitamins B2 and B6, in particular, are associated with healthy estrogen levels. In a recent study, for example, researchers tracked levels of B vitamins to the risk of breast cancer in menopausal women.
Magnesium promotes healthy estrogen clearance
By supporting the COMT enzyme (catechol-o-methyltransferase) in the liver, magnesium promotes the healthy excretion of estrogen (9). This may reduce the risk of the estrogen excess conditions (such as fibroids) associated with low COMT function (10).
“Drinking caffeine can increase estrogen levels in women, sometimes leading to an estrogen dominant state,” says Odelia Lewis, MD, a medical contributor to ABC News Medical Unit. “Estrogen dominance is associated with premenstrual syndrome, heavy periods, fibrocystic breasts, and even certain breast cancers.
Carrots actually contain unique undigestible fibres to help detox excess estrogen from the body. Raw carrots have been found to help by preventing the reabsorption of estrogen from the intestine, meaning the liver can more effectively regulate metabolism.
Research shows that avocados can help reduce the absorption of estrogen and boost testosterone levels. They also improve heart health and aid in satiety. We need enough healthy fats to make hormones, and avocados are a great source of hormone building blocks.
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.
Vegetables of the Brassica genus, such as broccoli, contain a phytochemical, which may shift estrogen metabolism and increase the 2:16 ratio.