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7 Healthy Foods to Boost Estrogen Naturally — Improve Hormone Balance

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7 Healthy Foods to Boost Estrogen Naturally — Improve Hormone Balance

Estrogen is a key hormone in women’s health, influencing everything from mood to reproductive function. If you’re experiencing symptoms of low estrogen or want to support your hormone balance naturally, these 7 foods provide powerful nutrients and plant-based estrogens that can help. Let’s explore each food’s benefits and easy ways to include them in your diet.

What is Estrogen and Why is it Important?

Estrogen is a hormone that promotes reproductive development in a woman’s body. Although present in both men and women, estrogen levels are higher in females and play a vital role in mood, bone health, and reproductive function.

There are three main types of estrogen hormones:

  • Estrone (E1)
  • Estradiol (E2)
  • Estriol (E3) (produced during pregnancy only)

Symptoms of Low Estrogen

Reduced estrogen levels may cause symptoms such as:

  • Mood swings
  • Breast tenderness
  • Depression
  • Severe headaches or migraines
  • Irregular periods
  • Painful intercourse due to vaginal dryness
  • Higher risk of urinary tract infections (UTI)
  • Hot flashes

If you experience any of these symptoms, consider consulting a healthcare professional for diagnosis and treatment. An estrogen ELISA kit may also help test levels, but expert guidance is essential.

7 Healthy Foods to Boost Estrogen Naturally

Soybeans: A Natural Powerhouse for Boosting Estrogen

Soybeans and their products like tempeh and tofu are rich in proteins, vitamins, minerals, and isoflavones. These isoflavones act like natural estrogen in the body.

According to Harvard Health, consistent soybean consumption for at least 12 weeks can show noticeable benefits.

Soybeans being harvested, a healthy estrogen boosting food

Flax Seeds: Tiny Nutrient-Rich Estrogen Boosters

Flax seeds are high in lignans — plant compounds that mimic estrogen and support hormone balance. They contain up to 800 times more lignans than other plants.

You can easily add flax seeds ground or whole to smoothies, salads, or meals without affecting taste.

Flaxseeds on burlap, natural source to increase estrogen

Sesame Seeds: A Fiber-Packed Estrogen Booster

Sesame seeds are rich in fiber and phytoestrogens. Consuming around 50 grams daily for 5 weeks may support estrogen production.

Sprinkle sesame seeds in soups or meals to add a pleasant nutty crunch.

Basket of sesame seeds, a food that promotes estrogen production

Tempeh: Fermented Soy with High Estrogen Benefits

Tempeh is a fermented soybean product rich in vitamins, minerals, prebiotics, and phytoestrogens that boost estrogen production. It is an excellent meat alternative.

Tempeh on bread board, rich in estrogen boosting nutrients

Dried Fruits: Nutrient-Dense and Convenient

Dried fruits like apricots, prunes, and dates are nutrient-dense snacks that help increase estrogen hormones safely.

For no-mess snacks, try Fruttata freeze-dried fruit snacks.

Dried fruits in a bowl, helpful to boost estrogen levels

Garlic: Medicinal Benefits Including Estrogen Support

Garlic has been shown to help reduce blood pressure, cholesterol, and support estrogen levels. You can consume it fresh, roasted, or as oil supplements.

Try this roasted garlic cheese recipe for a delicious treat.

Fresh garlic cloves, natural estrogen support food

Berries: Delicious, Nutritious, and Estrogen-Friendly

Berries like raspberries, cranberries, and strawberries are loaded with minerals, vitamins, and phytoestrogens to help boost estrogen.

Enjoy them raw or in smoothies and juices.

Fresh basket of berries to help naturally increase estrogen

How To Treat Low Estrogen Levels?

Treatment depends on estrogen levels and age. Younger women may require prescriptions, while those nearing menopause often use therapies.

Types of Therapies

Consult your healthcare provider for diagnosis and treatment advice. Ignoring low estrogen can lead to serious health risks.

Final Thoughts

Incorporating these estrogen-rich foods regularly can help balance your hormones naturally. Even if you don’t have low estrogen, they make healthy additions to your diet.

Have you tried any of these foods to boost your estrogen? Share your experience in the comments below!

Frequently Asked Questions

What foods naturally boost estrogen levels?

Foods like soybeans, flax seeds, sesame seeds, tempeh, dried fruits, garlic, and berries contain phytoestrogens and nutrients that can help increase estrogen naturally.

Can eating these foods replace hormone therapy?

While these foods support estrogen levels naturally, they should not replace professional medical treatments like hormone therapy when prescribed.

Are there risks to consuming too many estrogen-rich foods?

Excessive consumption can disrupt hormone balance, so moderation and consultation with a healthcare provider are recommended.

About Julee Morrison

Julee Morrison is an author and writer with over 35 years of experience in parenting and family recipes. She’s the author of four cookbooks: The Instant Pot College Cookbook, The How-To Cookbook for Teens, The Complete Cookbook for Teens, and The Complete College Cookbook.Available on Amazon,

Her work has appeared in The LA Times, Disney’s Family Fun Magazine, Bon Appétit, Weight Watchers Magazine, All You, Scholastic Parent & Child, and more.

Her article "My Toddler Stood on Elvis' Grave and Scaled Over Boulders to Get to a Dinosaur" appeared on AP News, and her parenting piece “The Sly Way I Cured My Child's Lying Habit” was featured on PopSugar.

Outside of writing, Julee enjoys baking, reading, collecting crystals, and spending time with her family. You can find more of her work at Mommy’s Memorandum.