What is the first thing that comes to mind when thinking about estrogen?

Probably a woman with her mood swings everywhere.

Unfortunately, that is true in most cases. When a woman’s estrogen levels fluctuate, all the metabolic processes in her body become uncontrolled. She goes through bursts of hot flashes, mood swings, weight gain, irregular periods, fatigue, frequent headaches, low libido, and the list goes on.

What Are Some Estrogen Rich Foods?

Flax seeds, Sesame seeds, Soy beans, Soy Milk, Soy Yogurt, Tofu, Peaches, Strawberries, Alfalfa Sprouts,  Pistachios,

1. Flax Seeds 

Flax seeds are considered one of the best sources of estrogen and occupy the first position in the list of foods containing phytoestrogens. Also called flax seeds, they are said to contain three times more phytoestrogens than soy. In addition to containing estrogen, they are also a rich source of dietary fiber and omega-3 fatty acids and help reduce cholesterol levels in the body.

  • Serving size: 1 tbsp
  • Isoflavones – 22.5 mg
  • Phytoestrogens (per 100 grams) – 379,380 mcg

How To Include In Your Diet
Ground flaxseeds can be sprinkled on yogurt, oatmeal, or breakfast cereals. They can also be added to cookies and muffins before baking.

2. Sesame Seeds 

These are quite high in lignans, hormones that help balance estrogen levels in a woman’s body. They are also high in dietary fiber and several vitamins and minerals.

  • Serving Size – 1 ounce
  • Lignans – 11.2 mg
  • Phytoestrogens (per 100 grams) – 8008.1 mcg
How To Include In Your Diet

One of the best ways to consume sesame seeds is to make a paste of them, called tahini, and use it as a dipping sauce. You can also add them to your soup, salad, or stir-fried vegetables.

3. Soy

Soy is one of the highest estrogen foods. It contains phytoestrogens called isoflavones that affect the metabolism of estrogen in the body. Edamame are the pods produced by a soybean plant that affect the metabolism of estrogen.

  • Serving Size – 1 cup
  • Isoflavones – 24 mg
  • Phytoestrogens (per 100 grams) – 103,920 mcg
How To Include In Your Diet

Soy is best enjoyed roasted. Carry some roasted soy nuts with you to munch throughout the day to curb your hunger pangs. Apart from estrogen, they also contain a healthy dose of nutrients.

4. Soy Milk

Soy milk is also an extremely rich source of phytoestrogens. It is beneficial in providing relief from menstrual problems like cramps or pain by restoring the estrogen levels in the body.

  • Serving Size – 200 ml
  • Isoflavones – 30 mg
  • Phytoestrogens (per 100 grams) – 2957.2 mcg
How To Include In Your Diet

Soy milk is available on the market in ready-to-drink tetrapacks. Take it as a snack in the middle of the day. You can also add soy milk to your breakfast cereal instead of regular cow’s milk.

5. Soy Yogurt 

Also known as soy curd yogurt, it is made from soy milk, which makes this yogurt a good source of phytoestrogens.

  • Serving Size – 200 grams
  • Isoflavones – 21 mg
  • Phytoestrogens (per 100 grams) – 10,275 mcg
How To Include In Your Diet

Soy yogurt can be eaten as it is, along with meals. You can add fruits and nuts to this and enjoy it as a healthy snack.

6. Tofu

The soy version of cottage cheese, tofu is also made directly from soy milk. Available in soft and firm varieties, this ingredient helps improve the levels of estrogen in the body.

  • Serving Size – 3 ounces
  • Isoflavones – 20 mg
  • Phytoestrogens (per 100 grams) – 27,150 mcg
How To Include In Your Diet

Tofu is a versatile ingredient that can be used in soups, salads, or curries. You can also sauté it along with few other veggies of your choice and have it as a side salad or snack.

7. Pistachios

Pistachios contain the highest amount of phytoestrogens among all nuts.

  • Serving Size – 1 ounce (28 grams)
  • Isoflavones – 49.5 mg
  • Phytoestrogens (per 100 grams) – 382.5 mcg
How To Include In Your Diet

They are better enjoyed raw or roasted. You can also add them in a trail mix and consume with other nuts.

8. Walnuts

Walnuts are one of the healthiest nuts. They are rich in phytoestrogens as well as protein, omega-3 fatty acids, and a wide variety of essential nutrients.

  • Serving Size – 1 ounce (28 grams)
  • Isoflavones – 14.9 mg
  • Phytoestrogens (per 100 grams) – 26 mcg
How To Include In Your Diet

You can add chopped nuts to salads or cover them with fruit, ice cream or frozen yogurt. You can also eat them as they are or mix them with other nuts.

9. Peanuts

One of the most commonly available nuts on the market, peanuts are also a good source of phytoestrogens.

  • Serving Size – 1 ounce (28 grams)
  • Phytoestrogens (per 100 grams) – 34.5 mcg
How To Include In Your Diet

They add crunch to your salads. They can also be eaten raw or ground into peanut butter and used as a spread.

10. Dried Apricots, Dates, And Prunes

These are healthy snacks that are rich in phytoestrogens and fiber. The drying process of these fruits increases the amount of phytoestrogens, vitamins and minerals in them.

  • Serving Size of Dried Apricots – 130 grams
  • Phytoestrogens (per 100 grams) – 445.5 mcg
  • Serving Size of Dates – 24 grams
  • Phytoestrogens (per 100 grams) – 329.5 mcg
  • Serving Size of Prunes – 248 grams
  • Phytoestrogens (per 100 grams) – 177.5 mcg
How To Include In Your Diet

These dried fruits are healthy as well as palatable. They are best enjoyed as a mid-day snack. Carry these with you to munch between meals.

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