Have you been battling hormonal issues for long enough, and do you feel ready to start making some dietary changes? The following seven foods have been known to help correct imbalances within the endocrine system. Remember, you didn’t develop hormonal imbalances in a day, so you will need to give these foods their fair time to start working for you.
#1: Fatty Fish
Eating fish that is high in Omega-3-fatty acids, such as the following, can actually slow the production of cortisol, known as the stress hormone.
- Albacore tuna
- Lake trout
If you’re on a vegetarian or vegan diet, don’t worry. You can still add Omega 3’s to your daily diet by adding these foods:
- Chia seeds
- Brussel sprouts
- Algal oil
- Hemp seed
- Perilla oil
Why is Fatty Fish a Beneficial Food for Hormonal Imbalance?
Eating fish promotes healthy cell-to-cell communication, leading to improvement:
- Hormonal communication
The most common conditions that can benefit from omega three essential fatty acids are:
- Menopause: Omega 3’s supply the building blocks needed for the production and function of the hormones responsible for slowing down inflammation and symptoms of menopause.
- Thyroid Dysfunction: Omega 3’s are effective in reducing inflammation and fighting against infection.
- Adrenal Deficiency: Omega 3’s restore homeostasis by regulating the dysfunction of the HPA axis.
#2: Eggs –
Eggs are a staple in many kitchens, and they also happen to be packed with nutritional benefits, including hormonal support. With various ways to enjoy this simple and delicious food, fitting eggs into your daily diet should be easy.
Why are Eggs a Beneficial Food for Hormonal Imbalance?
Eggs contain selenium, which is an antioxidant. Why is this important? Antioxidants remove free radicals that can cause damage and premature aging to the thyroid glands. In addition to benefiting your endocrine system, eggs are also known to reduce the risk of certain cancers and boost the body’s metabolism.
#3: Healthy Carbs
To many, the word “carbohydrates” may set off alarm bells, but not all carbs are created equal. Carbohydrates, like the ones on this list, are not only loaded with nutrients, but they help to regulate your blood sugar.
- Wild rice; and
Why are Healthy Carbs a Beneficial Food for Hormonal Imbalance?
Without enough glucose, the body produces cortisol ( the stress hormone ), creating hormonal imbalance, and negatively impacting the body at a cellular level. Whole and unprocessed complex carbohydrates (like the ones listed above) take longer to digest and as a result, they produce a lasting stream of glucose that supports healthy blood sugar levels.
#4: Healthy Fats
Many healthy fats come with a host of benefits, including hormonal balance, while also making you feel full longer. Try adding these healthy fats to your daily diet to help achieve endocrine health:
- Avocado oil (increased HDL)
- Coconut oil (increased LDL)
- Olive oil (increased HDL)
- Nuts and seed oil (Lower LDL)
- MCT oil (increased medium-chain-triglycerides)
- Ghee fat (increased LDL)
Avoid eating foods with hydrogenated fats as one of the ingredients. These are trans-fats and not only do they offer no nutritional value, but they are also detrimental to your health.
Why are Healthy Fats a Beneficial Food for Hormonal Imbalance?
Low-fat diets decrease the production of estrogen and progesterone in the body. All hormones are comprised of protein and fat, and sex hormones (estrogen and testosterone ) are made from cholesterol. If you remove cholesterol from your diet, you slow the production of estrogen which can lead to estrogen deficiency and these symptoms in women:
- Night sweats
- Insomnia; and
- Heart palpitations
Healthy fats are essential in the production and steady flow of hormones.
#5: Root Vegetables
It’s common to consider root vegetables as part of a hearty meal in the autumn or winter, but eating them year-round is extremely beneficial to keeping hormonal balance.
Try adding some of these root vegetables to your meals or snacks each day:
- Sweet potato
- Beets; and
Why are Root Vegetables a Beneficial Food for Hormonal Imbalance?
The fiber in root vegetables helps balance blood sugar levels, thus balancing hormones. Carrots, in particular, are great for preventing estrogen dominance, while sweet potatoes boost progesterone levels. Other root vegetables provide food for the healthy bacteria that live in your gut. Incorporating root vegetables into your diet is simple. Try adding:
- Parsnips and sweet potatoes to a soup
- Radishes to a salad; or
- Eating carrots with dip
#6: Leafy Greens
There’s more to leafy greens than just salads. You can enjoy leafy greens by cooking them or adding them to foods:
- Stir fry
- Add to omelets; or
- Soups; or
- Top a sandwich
No matter how you decide to get your daily greens, you can take comfort in knowing that you’re ridding your body of harmful estrogens with crucifers like:
- Collard greens
- Brussel sprouts
- All color leafy greens from edible plants
Why are Leafy Greens a Beneficial Food for Hormonal Imbalance?
Not only are dark, leafy greens rich in a ton of micronutrients, they’re also loaded with healing vitamins, such as:
- Vitamin K
- Vitamin A
- B Vitamins; and
- Trace minerals
Leafy greens are not just highly nutritious, they also excrete excess toxins and hormones from your body. Add some greens to your plate today.
Fruits can cause insulin levels to spike, which can affect cortisol and estrogen levels, so they should be eaten regularly but in moderation. When fruits are consumed in the right amounts they can positively affect hormone levels.
Have a look at these three fruits to learn how they not only rank as food for hormonal balance but provide a host of other benefits as well.
1) Apples – We’ve all heard the saying, “an apple a day keeps the doctor away”, but is there any truth to that? We think so. Apples can be eaten on the fly, chopped up and baked with cinnamon for a sweet, but healthy snack, or added to salads and other recipes. Not only are they versatile, but they’re beneficial to your hormonal health
Why are Apples a Beneficial Food for Hormonal Imbalance?
Apples are packed with vitamin C, which is essential in the production of progesterone, the hormone responsible for reducing depression and anxiety. Not only that, but apples are host to a powerful antioxidant called quercetin, which can assist in increasing the antioxidant capacity of the ovaries.
2) Blueberries – Blueberries are delicious, nutritious, and can be eaten daily as a part of a healthy and balanced diet. This tiny berry is making waves as one of the most recommended superfoods out there, and for good reason.
Why are Blueberries a Beneficial Food for Hormonal Imbalance?
They may be small, but these little berries came to fight… for your health. Packed with flavonoids and antioxidants, blueberries are also high in vitamin C and potassium, making them a top fighter against inflammation, cancer, and heart disease.
But, what can they do to help your hormonal imbalance? They’re also loaded with vitamin B6, which assists in the production and balancing of progesterone.
3) Strawberries – Strawberries are a delicious summer treat that can be enjoyed year-round. They can be added to the following.
- Cereal with steel cut oats, anchient grains, seeds and nuts.
- Oatmeal, organic if its available.
- Protein bowls with assortment of ingredients
Not only are they delicious, but they are also a winner in the fight against hormonal imbalances.
Why are Strawberries a Beneficial Food for Hormonal Imbalance?
Strawberries not only contain high levels of phytoestrogens, which can assist in hormonal balance, but they’re also chock-full of vitamin C which helps boost the immune system and stabilize hormones.
If you have any questions please contact your neighborhood Registered Dietitian (RDN) or Care Practitioner (MD)