Tips for eating more: Peas are typically thought of as a side dish, but can also factor into a casserole. They also taste great in soups and come in a few different forms to keep things interesting, like sugar snap peas and snow peas.[/column]
Tempeh is derived from soybeans and doesn’t lose its estrogen content during the process. It can be used to help treat menopausal symptoms if you’ve been told that you are not creating as much estrogen as you used to.
Tempeh is loaded with magnesium and iron, two important minerals that are sometimes hard to get enough of. This makes it a worthwhile food that you can feel good about eating, and that will help you feel satisfied long after the meal is finished.
Tempeh is a good source of protein and as such often stands in for meat in vegetarian and vegan dishes. It has a different texture than tofu, making it a better replacement depending on the meat you’re trying to do without.
Tips for eating more: Tempeh makes a great meat alternative, much the same as tofu only with a different texture and flavor. Sub this in for meat a few times a week and your estrogen level will benefit.
8. Alfalfa Sprouts
Alfalfa sprouts are one often overlooked way of improving your hormone levels because they contain phytonutrients, while being naturally low in calories and carbohydrates, making them an easy choice for an overall healthy diet.
One key to eating alfalfa sprouts is that they contain plant estrogens, which don’t have the side effects associated with other forms of estrogen supplementation.
You can help bring down cholesterol levels in your blood by eating alfalfa sprouts, and this is a great vegetable to eat during the spring months when everything is naturally sprouting in the world outside.
Tips for eating more: Alfalfa sprouts taste great as a salad topper, and also on a sandwich. Be sure to rinse off your sprouts in cold running water before eating, and eat them within a few days of purchase.
9. Bran Cereals
Bran is one source of phytoestrogens that comes with other health benefits which makes it worth adding to your diet.
Wheat bran has been documented as being a reliable way to increase the amount of phytoestrogens in the body, which can help balance hormones and reduce the symptoms associated with low estrogen levels.
You may already be familiar with bran as a health food due to the high amounts of fiber it contains. Bran muffins and bran cereals were part of the high fiber kick years ago and are still rather ubiquitous. You can benefit from the fiber they contain at the same time you’ll be upping your phytoestrogen levels.
Tips for eating more: Look for cereals made with bran. These will have bran in the title, like All-Bran, or will have a strong focus on fiber like with Fiber One.
10. Soy Milk
Soy milk is derived from soy of course, and therefore gives the same benefits as tofu, tempeh, and soybeans in regards to the phytoestrogen it contains. It just happens to be in an easily consumed form, which makes it a great way to increase your estrogen numbers quickly and easily.
Drinking soy milk can help curb some of the symptoms associated with postmenopause by helping to restore some of the estrogen with the phytoestrogen present.
Soy milk is also a good source of calcium, just like cow’s milk. Manufacturers try to make it as enticing as possible for those looking to switch from cow’s milk to other forms of milk, so they fortify it and make it more nutritious to attract new buyers.
Tips for eating more: Replace cow’s milk with soy milk in cereals or when you drink it directly. You can also use soy milk in place of regular milk in your cooking and baking.
Tofu is also a very good way to help the body balance its estrogen levels because of the isoflavones it contains, and the way these interact with estrogen receptors.
The high protein and iron content of tofu is why it’s been been used as a meat replacement by vegans and vegetarians for decades, and you don’t have to follow these diets in order to borrow from them in an effort to be healthier and get more estrogen.
Many times when you replace meat you’ll end up avoiding fat and cholesterol, so it’s a combination of getting the good things that tofu provides and avoiding some of the bad things that come with some types of meat.
Tips for eating more: Get into the habit of replacing a meat with tofu at least a few times a week. Start by designating one day to be meatless, and when that feels natural add another day and see how that feels. Compared to chicken and beef, tofu provides far more in the way of estrogen.
It’s not a surprise to see soybeans on our list because many other list makers are derived from soybeans, including tofu, tempeh, and soy milk.
Soybeans are off the charts when it comes to fiber and protein, and even a modest serving of them means you’re getting a chunk of your daily value covered. This means you can add them to a meal to help balance it out, especially if it is low in either protein or fiber.
As far as additional vitamins and minerals go, look to soybeans for a jump in your iron and magnesium levels, as well as higher calcium and potassium levels. There’s a lot going on when it comes to soybeans, and they deserve your consideration.
Tips for eating more: Eat edamame as a raw form of soybean that can be used as a snack or appetizer. Add cooked soybeans to a salad or put them in a soup. They do not have a strong flavor on their own, so they will get lost in the flavors that surround them.
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