What foods to eat to supplement estrogen
Estrogen is one of the important hormones in the female body. It not only affects reproductive health, but is also closely related to skin, bones, and cardiovascular health. In recent years, with the increase in health awareness, how to naturally supplement estrogen through diet has become a hot topic. The following are estrogen-supplementing foods and related data that have been hotly discussed on the Internet in the past 10 days for your reference.
1. Foods rich in phytoestrogens
Phytoestrogens are a class of natural compounds that are structurally similar to human estrogen and can help regulate hormone levels. The following are common foods high in phytoestrogens:
| food name | Phytoestrogen content (per 100g) | Main functions |
|---|---|---|
| soybeans | 103.92mg | Relieve menopausal symptoms and improve skin elasticity |
| flaxseed | 379.38mg | Regulate menstrual cycle and reduce breast cancer risk |
| Tofu | 27.15mg | Prevent osteoporosis and protect cardiovascular system |
| Sesame | 8.96mg | Antioxidant, delay aging |
2. Foods rich in vitamin E
Vitamin E can promote estrogen secretion. The following foods are popular choices recently:
| food name | Vitamin E content (per 100g) | Recommended serving size |
|---|---|---|
| almond | 25.63mg | 15-20 capsules daily |
| sunflower seeds | 35.17mg | 1 handful per day |
| spinach | 2.03mg | 3-4 times a week |
3. Estrogen supplement recipes that have been hotly discussed on the Internet recently
1.Soy milk oatmeal porridge: The combination of soy isoflavones + dietary fiber has become a breakfast plan with over 100,000 likes on Xiaohongshu.
2.Flaxseed Yogurt Cups: Douyin-related videos have been played 5.8 million times, and netizens reported that hot flash symptoms were relieved after taking it for one month.
3.Angelica red dates tea: The Weibo topic has been read more than 200 million times. It is a new way to eat traditional medicinal food. It is recommended to drink it for 5 consecutive days after menstruation.
4. Precautions
1. Estrogen supplementation needs to be appropriate. Excessive amounts may lead to breast hyperplasia and other problems.
2. Menopausal women are advised to test their hormone levels first and then formulate a diet plan.
3. Patients with thyroid disease need to be careful when consuming soy products, as they may affect drug absorption.
4. Recent research shows (Source: "Clinical Nutrition" 2023) that phytoestrogens are more effective in women over 50 years old.
5. Expert advice
The latest guidelines from the Chinese Nutrition Society propose:
• Limit daily soy intake to 30-50g
• It is recommended to grind flaxseed before consumption to increase absorption rate by 40%
• Eating vitamin E with healthy fats can improve utilization
By combining these foods properly, you can not only naturally regulate estrogen levels, but also reap other nutritional benefits. It is recommended to gradually adjust the diet structure based on your own situation.
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