While the fight between who is better and important amongst man and woman is an endless debate and the whole feminist angle entering the market, equality is taking a front seat.

The whole “woman is walking matching shoulder to man” is becoming a point that is bolded in all conversation. It has come down to the extent that society finally looks like a whole instead of being divided and differentiating between a woman and man has become different. While a man is mastering the kitchen skills, the woman is constructing the building. It has come down to a point that the only source of differentiation between both is the body structure. And thank god for estrogens for that.

foods rich in estrogen

What is Estrogen?

Estrogen[1] is the hormone that is responsible for reproductive organs development. They are the female’s sex hormones that mature the secondary sex characteristics like breasts, wider hips and body hair. Estrogen is a combination of compounds like estrone, estradiol and estriol.

They are also responsible for regulating menstruation[2] in a woman and controlling the growth of the uterine lining for the first part of the menstruation period. Apart from helping the reproductive and hormonal parts, estrogen also supports the bone formation and maintaining the thickness of the vaginal wall while lubricating it. There can be n number of times when estrogen level drops or rise. It can be a cause due to puberty and during pregnancy or during menopause. While there are medical treatments to balance the hormonal balance, sticking to nature for helping out with a natural phenomenon is always better.

Benefits Of A Balanced Estrogen



A balanced estrogen for a woman’s body comes with a lot of benefits.

  1. An abundance of estrogen can help in relieving one from menopause discomforts like hot flashes, chills, vaginal dryness and excessive sweating.
  2. Estrogen helps in stimulating the growth of egg follicles.
  3. It is known to cure atrophic vaginitis[3] which is an inflammation in the vaginal tissue.
  4. Estrogen helps with symptoms that the body shows after removal of ovaries in case of premature menopause.
  5. It helps the vagina in growing to its actual size. Estrogen is also responsible to thicken the vaginal walls.
  6. Estrogen is responsible to protect the bone during menopause.
  7. It increases the vaginal acidity that keeps the area clean and away from all the infections.
  8. Estrogen thickens the fallopian tube making the walls in it muscular.
  9. It is responsible to maintain the mucous in the walls and keep it well lubricated.
  10. Estrogen stimulates the muscles in the uterus[4] to develop and contract.
  11. A dose of estrogen helps in keeping the mood in check, preventing depression.
  12. It helps in getting rid of dead cells during menstruation.
  13. One can add estrogen to the diet to benefit the skin by making it glow.
  14. Estrogen is responsible to ease the flow of sperm to the ovaries.
  15. It helps in dilating the blood vessel and in turn allowing the blood to flow without any difficulties.
  16. They are also responsible for developing secondary sex characteristics like pubic hair, breast size, body hair and widening the hip.
  17. Estrogens directly act on the nerve cells protecting it from neurotoxins[5]. It improves the flow of blood to the brain, improving its efficiency.
  18. It is known to increase the glucose level.
  19. Estrogen helps in keeping cardiovascular diseases[6] at bay. It prevents plaque rupture which is the core reason behind a heart attack.
  20. It decreases the risk of bone fractures and colon cancers.

Food Rich In Estrogen

There are a lot of natural ingredients that are responsible for balancing out the estrogen in the human body. Certain ingredients specifically cater to eliminating problems relating to menopause or hormonal changes.

Add one of them to their diet or an amalgamation of a few to form a whole meal chart and see the visible changes for yourself. Mix it up with a few exercises to benefit the maximum out of it.

Soy
Flaxseed
Sesame Seeds
Tofu
Pistachios
Walnuts
Soy Milk
Soy Yogurt
Peanuts
Dried Apricots
Dried Dates
Dried Prunes
Green Beans
Peaches
Strawberries
White Beans
Black Beans
Red Wine
Garlic
Multigrain Bread
Eggs
Chickpeas
Alfalfa Sprouts
Tempeh
Bran Cereal

Soy

100 grams of soy= 103,920 mcg of Phytoestrogens.

  • Soy contains isoflavones which are a phytoestrogen responsible for maintaining the metabolism of estrogen. Moderate consumption will give a modest effect.
  • It helps prevent breast cancer and serve as an alternative for hormone replacement therapy.
  • They can be enjoyed without compromising on the taste by roasting them. You can munch on it the whole day.

Flaxseed

100gm of flaxseed =380 mcg.

  • Flaxseed is the best source of estrogen as it comes at the top of foods that provide phytoestrogen to the body.
  • They contain 3 times more phytoestrogen than soy and can be consumed by either sprinkling it on your yoghurt or on your breakfast. It can also benefit if added to cookies and muffins.

Sesame Seeds

1 ounce= 11.2 mg of lignans.

100gm of sesame seed = 8008.1 mcg of phytoestrogen.

  • Sesame seeds contain an abundance of lignans that help in balancing out the estrogen levels in the body.
  • You can make a paste out of this and use it as a dip with your nachos and sticks. You can otherwise add them to your soup as well.

Tofu

100 grams of Tofu= 27,150 mcg of Phytoestrogens

  • A great option for vegans, they are the perfect replacement for cottage cheese/paneer.
  • Tofu helps in naturally improving the estrogen level in the body. You can put this in soups and salads or use it in curry to eat it with bread. This can make for a while meal.

Pistachios

100 grams of pistachio=  382.5 mcg of Phytoestrogens 

  • When it comes to nuts, pistachios contain the highest amount of phytoestrogens that help with estrogen relates issues.
  • You can either eat them raw or mix it with other nuts to benefit from them as well.

Walnuts

100 grams of Walnuts=  26 mcg of Phytoestrogens 

  • Walnuts are also rich in phytoestrogens that help with premenopause problems like mood swings, hot flashes and tiredness.
  • You can add walnut to your salads or op them on your desserts like ice cream, yoghurt or fruit salad.

Soy Milk

200 ml of soy milk= 2957.2 mcg Phytoestrogens

  • Soy, in general, is a great ingredient to help with estrogens. Soy milk helps with menstrual pain by balancing the estrogen in the body.
  • You can replace your regular milk or drink it once in a day. There are a lot of brands selling packed soy milk.
  • This is also a great option for vegans for estrogen relates problems.

Soy Yogurt

100gms of soy yoghurt=10,275 mcg of Phytoestrogens

  • Soy yoghurt is specifically made from soy milk and hence is a great source for balancing the estrogen.
  • You can consume it directly or else you can add in fruits to make a salad, it will make for a healthy snack as well.

Peanuts

100 grams of Peanuts= 34.5 mcg of Phytoestrogens

  • Peanuts have been munched on to pang hunger since forever.
  • It is a good source of Phytoestrogens and is the most easily available nut. Eat it as is or crunch and top it on your salads. You can also add this to peanut butter to add a little crunch to your sandwich.

Dried Apricots

100 grams of dried Apricots= 445.5 mcg of Phytoestrogens

  • Apricots are a rich source of Phytoestrogens and help in combatting menstruation problems.
  • The dried version of this increases the effect on estrogen. You can ditch your sugary biscuits and instead opt for apricots as a snack.

Dried Dates

100 grams of dried Apricots= 329.5 mcg of Phytoestrogens

  • Dates provide a balance of estrogen and a balance in the hormones during menstruation and help to cure other hormonal problems.
  • Drying it enhances the effect of it for estrogens. You can use dates as a healthy snack for the evening by replacing all the junk.

Dried Prunes

100 grams of dried Prunes= 177.5 mcg of Phytoestrogens

  • Prunes act as estrogen receptors and help in optimising the estrogen level in a woman’s body. This also has a direct effect on calcium absorption.
  • There are multiple ways you can consume prunes. Add them to your breakfast meals, mix them with other dry fruits or add them in baked goods.

Green Beans

100 grams of green beans= 105.8 mcg of Phytoestrogens

  • Green beans have an abundance of phytoestrogen that helps to lower the risk of ovulatory infertility.
  • You can add the green bean to your salads after sauteing it or else by cooking it in a curry to eat it with boiled brown rice or bread.

Peaches

100 grams of peaches= 64.5 mcg of Phytoestrogens

  • Peaches help women with postmenopausal hormonal problems. It is also an estrogen receptor and hence balance the estrogen hormones.
  • You can either eat the peach raw or else add it to your dessert and make peach pies.

Strawberries

100 grams of Strawberries= 51.6 mcg of Phytoestrogens

  • Strawberries contain Ellagic acid that is effective in the prevention of estrogen-induced mammary tumours. It also has a good amount of phytoestrogens.
  • You can eat strawberries raw or add it to your cereals for breakfast. You can also consume them in the form of smoothies by mixing fruits that boost up the estrogen level.

White Beans

100 grams of White beans= 72.7 mcg of Phytoestrogens

  • Moderate consumption of white beans provides the body with a decent amount of phytoestrogen to keep away all the hormonal and estrogen related problems.
  • Beans are best when consumed boiled and made into a salad or else made into a curry to be eaten with bread and rice. You can also make a dip out of it and eat the crispies with it.

Black Beans

100 grams of Black beans= 5330 mcg of Phytoestrogens

  • Black beans are a great source of phytoestrogens that help in enhancing the fertility in a woman.
  • You can make a spread using black beans and eat it with carrots and cucumbers. It can also be boiled and made into a salad.
READ  Onion Oil - Benefits, Home Remedies and Precautions.

Red Wine

30 ml of Red Wine= 53.9 mcg of Phytoestrogens

  • Red wine contains resveratrol that helps increase the estrogen level in the body. It also reduces the risk of breast cancer
  • You can consume red wine with roasted peanuts to enhance the effect of phytoestrogen or 1 single serving with an evening meal.

Garlic

100gm of Garlic= 603.6 mcg of Phytoestrogens

  • Garlic is mild on estrogen and help in curing hormonal cancers like ovarian and breasts. It is also rich in isoflavones that balances the hormones.
  • You can use chopped garlic and add it to your curries, saute it and add it to pasta and stews.

Multigrain Bread

26gm of Multigrain bread (1-piece)= 603.6 mcg of Phytoestrogens

  • Multigrain bread contains a phytoestrogen named lignan which cures all the hormonal related cancers like prostate, breast and ovarian.
  • You can either use it for a sandwich with peanut butter or as a toast for breakfast.

Eggs

1 Egg= 31 mcg of Phytoestrogens

  • Eggs are rich in estrogen balancing compounds. It is also an essential ingredient for appropriate body growth.
  • You can add a boiled egg to your salad and sprinkle it with pepper and salt or else eat a raw egg.

Chickpeas

100 gms of chickpeas= 993 micrograms of Phytoestrogens

  • You can use chickpeas as a natural hormone replacement therapy. It helps with all sorts of hormonal problems and balances the estrogen level.
  • Chickpeas can be boiled and made a salad off. You can also use it as hummus with pita bread for a whole healthy meal.

Alfalfa Sprouts

  • Alfalfa sprouts are rich in phytoestrogen that help in balancing the hormone level while relieving menopause problems.
  • It also resolves the problem like hot flashes and night sweats that are common symptoms of menopause. You can consume it either by boiling and making a salad out of it or eat it as a munchie for your evening snack.

Tempeh

  • Tempeh is a by-product obtained from soybean and hence help the estrogen hormone in balancing. It levels the hormone up and due to the presence of phytoestrogen, cures premenopause problems.
  • Tempeh can be consumed by baking it into chips or by adding it into the bun to make for a healthy sandwich. Try to bake and not fry it for added benefits.

Bran Cereal

  • The Bran cereal is a rich source of phytoestrogen which helps with the hormonal disbalance that happens during menopause.
  • Bran cereal can be consumed mixed with milk and honey for breakfast or can be a healthier replacement for one of the meals, preferably night.

Herbal Tea

  • Herbal tea is great for the overall body improvement including estrogens. This is a great replacement for synthetic hormone therapies.
  • A cup of freshly made herbal tea is enough to balance the estrogen and keep them to an appropriate level.

Black Cohosh

  • The black cohosh is a great ingredient for curing period irregularities and post-menopausal symptoms. It contains a natural precursor to estrogen.
  • Black Cohosh helps with mood swings, hot flashes, vaginal dryness and night sweats.
  • Black Cohosh can be consumed every morning on an empty stomach.

Chasteberry

  • Chaste berry is used to treat gynaecological problems, PMS, heavy or suppressed periods, infertility and swelling of the breasts.
  • Chaste berry helps with fertility and regulating ovulation. It also helps with lowering the prolactin levels that regulate normal functioning of the ovaries. Chasteberry can be consumed in the form of tea to benefit from it.

Damiana

  • Damiana contains natural estrogen, helps with ovulation and helps balance hormones in both sexes. It is also used by herbalist to cure the flashes caused during menopause.
  • The damiana makes for a great tea that help benefit the entire body.

Licorice

  • It is a great ingredient for curing premenopausal symptoms like hot flashes, vaginal dryness and ovaries contraction pain. The phytoestrogen in it is responsible for it.
  • Licorice tea is a great way for its consumption. It can be used in the powder or liquid form.

Evening Primrose

  • The evening primrose has natural prostaglandins that help in nourishing the ovaries. It also benefits the problem of PCOD’s, PMS, pre-menopausal and menopausal symptoms.
  • It also helps in inducing labour and prepare the cervix for delivery. A freshly brewed cup of evening primrose twice is enough to benefit your hormone issues.

Ginseng

  • It is a rich ingredient to cure problems like hot flashes and night sweats during the menopause period. It is also known to increase the sexual drive and balance the hormones.
  • Consuming ginseng through a tea is the best way to consume this wonder ingredient. It can be consumed every day.

Red Raspberry Leaf

  • This is the best ingredient to help with heavy menstrual flows and premenopause symptoms.
  • It is a great uterine tonic during pregnancy. It also helps in preparing a woman during birth. You can boil some water and add in the red raspberry leaf to it and drink it every day for health benefits.

Red clover

  • The red clover contains phytoestrogens that are known to treat hot flashes and night sweats. It helps with balancing the hormones due to menopause.
  • Red clover is a great ingredient to add to your diet to help cure hormone problems.

Dong Quai

  • The Dong Quai is a great ingredient helping in regulating the estrogen levels whilst balancing the hormonal balances. It also lessens the cramp and treats PMS related problems.
  • Dong Quai eases the pelvic pain during the menopause when consumed in the form of a freshly brewed tea. The combination of Dong Quai and chamomile could reduce hot flashes to almost 100%.

Valerian

  • The Valerian is one amongst the great ingredient to help with flashes for a woman entering their menopause. Don’t drink it if consuming alcohol.
  • A freshly brewed Valerian tea is a great way of curing all the estrogen related problems while balancing the hormones and levelling it up.

Green tea

  • Apart from helping with losing weight, green tea is a great ingredient for a woman facing PCOD or PCOS problems due to an estrogen imbalance.
  • Decaffeinated tea is a great cure from period cramps.

Ginkgo Biloba

  • The famous phytoestrogen is also present in Ginkgo Biloba which helps in raising the estrogen level and balancing the hormones.
  • The freshly brewed tea made of Ginkgo Biloba helps in improving the PMS  situation and mood fluctuations. It also benefits the menopause problems.

Millet

  • The millets are the natural estrogens that help in balancing the hormones to avoid problems like cramps, flashes and vaginal dryness.
  • They also provide lignans that are estrogen receptors that cure hormone-related cancer like ovarian, breast and prostate. You can add it to your rice bowls while cooking this or bake it for a healthier option.

Sunflower Seeds

100gm of sunflower seeds = 216mcg of phytoestrogen.

  • The sunflowers seeds are one amongst the highest source of natural estrogens. It helps in balancing the estrogen level.
  • They are best when consumed during the second stage of the menstruation to balance out the estrogen and progesterone[7]. Sunflower seeds can be crunched and used as a topping for salads.

Almonds

100gm of almonds = 131.1mcg of phytoestrogen

  • Almonds, just like its other nut family is rich in phytoestrogens that helps in balancing the hormones and levelling it up to avoid hormone-related problems.
  • You can add them to your salads for a crunchy texture or eat it roasted or raw with a sprinkle of salt for added flavour. It makes for a healthy munch on.

Fennel

  • It contains an abundance of phytoestrogens [8]that help with hormonal problems during menstruation like cramps and hot flashes and vaginal dryness during menopause[9]. Apart from this, it also helps in balancing the hormones to avoid problems like PCOD or PCOs.
  • Fennel can be added to dishes like cooked puffed rice or eaten after dinner for gaining its benefits to the maximum.

Coffee

  • The caffeine present in coffee helps in raising the estrogen level[10] in the woman’s body. Anyone with a lower estrogen level can opt for these options.
  • Brewing and consuming 1-2 cups of coffee help with balancing the estrogen level and keeps it higher than a woman who doesn’t.

Cashew

  • They have phytoestrogen in a modest amount that helps in balancing the estrogen and hormonal level. Cashews also contain anacardic acid that acts as a natural anti-estrogen effect.
  • You can soak it in water and eat it raw or add it to your desserts.

Beetroot

  • Beetroot is also rich in phytoestrogen and helps in balancing the hormones. However, the effect of beetroot depends on the person’s actual estrogen produced.
  • You can consume beetroot raw or else cook it with other ingredients to get added benefits out of it.

Carrot

  • Carrot contains a fibre that helps suck out excess estrogen and sweep it out of the body. High estrogen in the human body can cause problems like PMS, menopausal symptoms, hormonal acne, infertility[11], and mood disorders.
  • Eating carrot raw or cooked can help in balancing the hormones and releasing from above-mentioned problems.

Avocado

  • The avocados contain sterols that affect the hormones, responsible for regulating ovulation[12] and menstrual cycles. Avocados block estrogen absorption.
  • You can add avocados to your salads or make a dip out of it and eat it with nachos or use it as a spread.

Seaweed

  • All kinds of seaweed are also rich in phytoestrogen and help in balancing the hormones out. It also helps in eliminating all the symptoms of menopause like flashes and vaginal dryness.
  • You can also use seaweed in the form of a salad or cook it with beans to replace a whole meal.
READ  Women Should Not Just Put Up With Heavy Periods

Turmeric

  • Turmeric improves estrogen metabolism. In case of a high estrogen level, turmeric acts as an anti-estrogen and balance it to bring the functioning of estrogens to a regular. It also clears out the liver which is responsible to clear off extra estrogen from the body.
  • The curcumin present in turmeric releases the toxin out of the body and help in balancing the hormones[13].
  • You can mix turmeric to milk or warm water to benefit the most out of it.

Estrogen Rich Food Recipe – Must Try

There are a lot of recipes that you can implement in your daily life if you face a lot of estrogen or hormonal issues. These will naturally cure them without having to go on meds which comes with its own set of side effects.

Adopt one or a combination of them into your diet and see visible changes within no time. Your estrogen pretty much decides everything for a woman, an imbalance in that cause severe problem in the overall health.

Asparagus with Lemon-Garlic Sauce

Serves-4

Things you need: 

Asparagus 1 pound
Garlic Cloves 3
Lemon juice 2 tbsp
Scallion chopped 1/4th cup
Salt As required
Tofu 1/2 cake

Process:

  1. Take 3 garlic cloves and mince it.
  2. Now, take a bowl, add the minced garlic cloves, 2 tbsp of lemon juice, 1/4th cup scallion, 1/2 cake tofu and salt as required into it.
  3. Mix them well.
  4. Toss them into the food processor.
  5. Blend it to make a sauce.
  6. Meanwhile, take 1 pound worth asparagus and steam it for 3 minutes.
  7. Do this till you see it turn into a fresh green colour.
  8. Now, take a serving place and first cover it with the asparagus and then top it with the blended sauce.

Bow Ties,Baby Peas and Salmon

Serves-4

Things you need: 

Bow tie pasta 8 oz
Garlic Cloves 4
Tofu 1 cake
Soy milk 3-4 cup
Snipped dill 2 tbsp
Frozen peas 2-3 cup
Salmon 8 oz
Mustard 2 Tsp
Salt and Pepper As required

Process:

  1. Take a saucepan and fill it with water.
  2. Add 8oz of bow tie pasta into it. Let it cook.
  3. Meanwhile, prepare the sauce for it.
  4. In your food processor or blender, add 4 garlic cloves. Mince them. You can also do this using a pestle and mortar.
  5. Now add 1 cake tofu with minced garlic.
  6. Blend till it forms a smooth paste.
  7. Take a saucepan and add the blended tofu-garlic mix into it.
  8. Add 3-4 cup soy milk into it and stir. Keep stirring or else the milk will stick to the pan.
  9. Now, add 2 tbsp dill and 2 cup frozen peas to it.
  10. Take a chopping board and using a meat knife, cut the salmon into 1×3-inch strips.
  11. Add this to the pan as well.
  12. Cook it over medium heat till the salmon and peas cook.
  13. Remove from the flame and add 2 Tsp mustard to it. Add salt and pepper to taste.
  14. Drain the cooked pasta and serve it on plates.
  15. Add the sauce right before eating.

Mushroom Risotto

Serves-4

Things you need: 

Brown rice 3-4 cup
Spray oil As required
Onion chopped 1
Garlic Cloves 3
Mushroom sliced 10 oz
Brown Miso 2 tbsp
Ground cumin 1 Tsp
Tofu 1/2 cake
Flaxseed 1/4 cup

Process:

  1. Take a saucepan and add 1 and a half cup of water into it.
  2. Add 3-4 cups of brown rice into it.
  3. Cook it into a reduce heat to a simmer.
  4. Cover and cook it for 50 minutes.
  5. Now, take a pan and spray it with oil.
  6. Heat it over medium to high heat.
  7. Meanwhile, take 1 onion and chop it finely. Take garlic and mince it. Now take the mushroom and slice them into thin pieces.
  8. Saute the chopped vegetables till they turn a caramel brown.
  9. Reduce the heat to low.
  10. Now, add the cooked 3-4 cups of rice and stir.
  11. Place 2 tbsp of brown miso, 1 Tsp of cumin and 1/2 a tofu in a food processor.
  12. Puree this into a thick and smooth consistency.
  13. Add the smooth puree to the rice and mushroom mix.
  14. Stir again.
  15. Add flaxseeds to it.
  16. Cook uncovered for 5 minutes without boiling.

Quick Rhubarb Crumble

Serves-6

Things you need: 

TOPPING

Flaxseed 3-4 cup
Walnut 1/4th cup
Maple syrup 1/4th cup
Vanilla Extract 1 Tsp

Process:

  1. Preheat the oven to 300 degrees.
  2. Use a grinder and add a 3-4th cup of flaxseed into it.
  3. Grind to make a nice powdery consistency.
  4. Take a bowl and add the powdered flaxseed into it.
  5. Add 1/4th cup of walnut, 1/4th cup of maple syrup and 1 Tsp of vanilla extract into it.
  6. Mix it thoroughly.
  7. Take a cookie sheet and spread the mixture on it.
  8. Bake this for 5 minutes or until it is toasted.

FILLING

Frozen apple juice 1 cup
Rhubarb 6 cups
Cornstarch 1/4 cup
Maple syrup 1/4 cup

Process:

  1. Take a saucepan and add 1 cup of apple juice concentrate into it.
  2. Add 6 cups of sliced rhubarb into it.
  3. Cook it over medium heat until the rhubarb becomes soft. It will take 10 to 15 minutes for it to become soft.
  4. Use 1/4 cup of cornstarch and dissolve it with 1/4 cup of maple syrup.
  5. Now, mix the cornstarch and maple syrup into the rhubarb.
  6. Keep stirring till the mixture thickens.
  7. Take it off the heat.
  8. Take a pie plate and pour this into it.
  9. Spoon the crumble over the fruit.
  10. Serve warm or cold.

Farmer wife’s breakfast

Serves-6

Things you need: 

Salad

Things you need

Avocado 1/2
Arugula Handful
Mizuna Handful
Baby Kale Handful
Spinach Handful
Olive oil 1 tbsp
Lemon juice 1/2
Salt A pinch

Process:

  1. Take a bowl and add a handful of Arugula, a handful of Mizuna, a handful of baby Kale and a handful of Spinach to it.
  2. Add 1 tbsp of olive oil, a pinch of salt and squeeze in half a lemon into it.
  3. Mix the ingredients really well.
  4. Set aside, covered.

Sausage

Ground Lamb 1 lb
Salt 1 Tsp
Fennel seed 2 Tsp
Apple cider vinegar 2 tbsp
Coconut aminos 2 tbsp
Ghee 1 tbsp

Process:

  1. Take a big bowl and add 1lb of ground lamb, 1 Tsp of salt, 2 Tsp of fennel seed, 2 tbsp of apple cider vinegar and 2 tbsp of coconut aminos in it.
  2. Kneed them well together.
  3. Shape then in the desired shape. You can go with a round, flat or long.
  4. Set aside.
  5. Take a skillet and add 1 tbsp of ghee into it.
  6. Add the shaped sausages into it and cook it for 7 minutes.
  7. Cook one side for 7 and 4 on the other side.
  8. Take a plate and cover it with the salad.
  9. Add sausages on top of the salad.
  10. Prep the plate with a couple of avocados as well.

Chocolate cherry smoothie

Serves-6

Things you need: 

Avocado 1
Unsweetened cocoa 2 tbsp
Butter 1 tbsp
Pumpkin seeds 1 handful
Hazelnut 1 handful
Dry cherries 1 handful
Vanilla extract 1 Tsp
Lime juice 1 Tsp
Cinnamon powder 1/2 Tsp

Process:

  1. Take a bowl and add fill it with water.
  2. Add 1 hazelnut to it and soak overnight.
  3. Take another bowl and fill it with water. Add 1 handful of cherries and soak it for 10 minutes.
  4. Take a bowl and scoop out 1 avocado into it.
  5. Add 2 tbsp of unsweetened cocoa into it.
  6. Next in this add, 1 tbsp of butter, soaked cherries and pumpkin seeds into it.
  7. Mix them well.
  8. Add the soaked hazelnut, 1 Tsp of vanilla extract, 1 Tsp of lime juice and 1/2 a Tsp of cinnamon powder into it.
  9. Mix the ingredients really well.
  10. Toss it in the blender and blend.
  11. Make it into a smooth paste.

Avocado Sprout Toast

Serves-1

Things you need:

Whole grain bread 1 slice
Avocado 1/4
Salt A pinch
Black pepper A pinch
Alfalfa sprouts 1/4 cup
Sunflower seeds 2 Tsp
Lemon juice 1/2 Tsp

Process:

  1. Take a bowl and scoop out 1 avocado to it.
  2. Mash it using a fork.
  3. Take a fresh bread slice and spread the avocado in it.
  4. Take another bowl, add a pinch of salt, a pinch of black pepper, 1/4 cup of alfalfa sprouts, 2 Tsp of sunflower seeds and 1/2 Tsp of lemon juice into it.
  5. Mix them well.
  6. Pour it onto the avocado and toast.
  7. Take a bite and your breakfast is done.

Spinach Rice

Serves-3

Things you need:

White rice 1 cup
Baby spinach 2-3 cups
Tomatoes 2
Onion 1
Garlic Cloves 2-3
Beans 1 cup
Chicken stock 2 cup
Curry powder 1 1/2 Tsp
Avocado oil 1 Tsp
Salt and pepper As required

Process:

  1. Take a large skillet and add oil to it.
  2. Heat it on medium heat.
  3. Take 2-3 garlic cloves and add it to the oil.
  4. Saute it till you get the classic garlic fragrance. You should reach this in 30 seconds.
  5. Take an onion and chop them. Add it to the pan and saute till it becomes translucent.
  6. Take 2 tomatoes and chop them into pieces as well. Add it to the pan.
  7. Cook it till it softens.
  8. It would take 3-4 minutes.
  9. Add 2-3 cups of baby spinach, 1 cup of rice and 1 cup of beans to it.
  10. Cook it for a couple of minutes.
  11. Add 2 cups of chicken stock or vegetable in case of vegetarian to it. Bring it to boil.
  12. Season it with curry powder and add salt and pepper as required.
  13. Simmer the rice mixture for 18-20 min on low heat with the lid on.
  14. Turn off the heat and serve.

Damiana Tea

Serves-3

Things you need:

Dried damiana leaf 1-2 Tsp
Water 1 cup
Lemon juice 1/2 Tsp
Honey 1 Tsp

Process:

  1. Take a vessel and fill it with 1 cup of water.
  2. Let the water come to a boil.
  3. Add 1-2 Tsp of dried damiana leaf to it.
  4. Let it boil.
  5. Once it takes its first boil, turn the flame off.
  6. Pour it into a cup and add freshly squeezed 1/2 a tsp of lemon juice to it.
  7. Add 1 tsp raw honey and mix well till the honey dissolves entirely.
  8. Drink and enjoy.

Millets

Things you need:

Millet 1 1/2 cup
Water 3 cups
Kosher Salt A pinch
READ  Detox Water Recipes You Must Try For Good Health

Process:

  1. Take a dry pan and let it heat on medium without adding anything.
  2. Fill it with 3 cups of water.
  3. Add a pinch of kosher salt to it and let it boil. Make sure to lower the flame after the first boil.
  4. Cover the pan and let it boil for 20 minutes, an approximate time for the water to completely get absorbed.
  5. Now, add 1 and a half cup of millets to it.
  6. Fluff it using a fork and add a pinch of salt for flavour.
  7. Your home cooked healthy millets are ready.
  8. Dress it with some olive oil or butter and herbs and spices if desired.
  9. Serve hot.

Chaga Maca Cookie Bites

Dry Ingredients

Things you need:

Almond flour 1 cup
Cocoa powder 1/3 cup
Coconut 1/2 cup
Cocoa Nibs 1/3 cup
Chaga Mushroom Powder 1 Tsp
Maca powder 1 Tsp
Salt To taste

Process:

  1. Take a bowl and add 1 cup of almond flour, 1/3rd cup of cocoa powder, 1/3rd cup of cocoa nibs, 1 Tsp of chaga mushroom powder, 1 Tsp of maca powder and a dash of salt.
  2. Take some coconut and grate it to make shreds.
  3. Add this to the bowl.
  4. Mix all the ingredients really well.

Wet Ingredients 

Things you need:

Cocoa butter 1/3rd cup
Maple syrup 1/4th cup
Vanilla extract 1 Tsp

Process:

  1. Take a pan, fill it with water and using the double boiler method melt the 1/3rd cup of cocoa butter into it.
  2. Take a bowl and add 1/4th cup of maple syrup and 1 Tsp of vanilla extract to it.
  3. Mix it to the dry ingredients and mix well.
  4. Slowly pour the melted cocoa butter to the mix.
  5. The whole mix will harden.
  6. Take an ice-cream scooper and scoop out some of the mixes.
  7. Take a baking tray and spray it with some butter or oil.
  8. Fill the tray with scooped mixes.
  9. Refrigerate for 1 hour.
  10. Remove and store again.
  11. This will last you for 5 days.

 Banana Bread Oat Smoothie

Things you need:

Banana 1 1/2 large
Almond butter 1 Tbsp
Almond milk 1 cup
Rolled oats 1/3 cup
Chia seeds 1 Tsp
Cinnamon 1/4th Tsp
Vanilla extract 1/2 Tsp
Ice 3

Process:

  1. Take one and a half banana and peel it.
  2. Take a blender and add the peeled banana to it.
  3. Add 1 tbsp of almond butter, 1 cup of almond milk, 1/3rd cup of oats, 1 Tsp of chia seeds, 1/4th Tsp of cinnamon, 1/2 Tsp of vanilla extract to it.
  4. Blend the ingredients really well. Make it into a smoothie.
  5. Strain it and transfer this into a smoothie glass or bottle.
  6. Top it up with 3 cubes of ice and your smoothie is ready.
  7. Drink up.

Strawberry Milk

Things you need:

Strawberries 1 1/2 cup
Coconut milk 2 cups
Tahini 1 tbsp
Maca powder 1 tbsp
Dates 3

Process:

  1. Take 3 dates and soak it up in water for 30 minutes.
  2. Meanwhile, take a bowl and add 1 and a half cup filled with chopped strawberries, 2 cups of coconut milk, 1 tbsp of tahini and 1 tbsp of maca powder to it.
  3. Mix them once and toss them into a blender.
  4. Add the soaked dates to it. Remove the seeds.
  5. Blend them into a smooth consistency.
  6. Make sure it reaches a creamy consistency.
  7. Strain it once to get rid of any chunks and residue and pour it in a glass.
  8. Drink it up.

Kombucha



Things you need:

Water 3 1/2 cup
Sugar 1 cup
Black tea 8 bags
Kombucha 2 cups
Chopped fruit 1-2 cups
Fruit juice 2-3 cups
Hibiscus tea 1/4th cup
Honey 2-4 tbsp

Process:

  1. Take a vessel and bring 3 and a half cup of water to boil.
  2. After heating it, take it off the flame and add 1 cup of sugar to it.
  3. Mix well till the sugar dissolves entirely.
  4. Add 8 bags of black tea and let it steep till the water goes cold.
  5. Once the tea is cool, add readymade 2 cups of kombucha to it.
  6. Pour this mix into a jar.
  7. Add 2-4 tbsp of honey to it.
  8. Mix well.
  9. You can also add chopped fruits and juices for flavouring. Similarly, you can also add 1/4th cup of hibiscus tea to it.
  10. Drink it up every now and then as over-consumption will lead to no harm what so ever.
  11. This will last you 7-10 days.

Veggie-Stuffed Vegan Omelet

Vegan Omelet

Things you need:

Chickpea flour 1/2 cup
Yeast flakes 2 tbsp
Flaxseed 1 tbsp
Baking powder 1/4th Tsp
Turmeric 1/4th Tsp
Paprika 1/4th Tsp
Black pepper 1/4th Tsp
Kala namak 1/4th Tsp
Water 3/4th cup
Soy sauce 1 tbsp
Vegetable oil 1 tbsp

Process:

  1. Take a bowl and add 1/2 cup of chickpea flour, 2 tbsp of yeast flakes, 1 tbsp of flaxseed, 1/4th Tsp of baking soda, 1/4th Tsp of paprika, 1/4th Tsp of black pepper, 1/4th Tsp of Kala namak and 1/4th Tsp of turmeric into it.
  2. Mix them really well.
  3. Add 3/4th cup of water and 1 tbsp of soy sauce to it.
  4. Mix them well to make a batter like consistency.
  5. Let it sit for 10 minutes.
  6. Take a skillet and coat it with 1 tbsp of vegetable oil.
  7. Place it over medium heat.
  8. Add the batter to the skillet. Cook till bubbles appear. This will take 4 minutes.
  9. Flip it after that and cook for 2 minutes.
  10. Transfer it to the plate.

The Veggie Filling

Oil 1 Tsp
Onion 1/2
Red bell pepper 1./2
Broccoli floret 1 cup
Salt and pepper As required
Garlic clove 1

Process:

  1. Take a skillet and 1 Tsp of oil to it.
  2. Heat it on the medium heat.
  3. Add finely chopped 1/2 an onion to it. 1/2 finely chopped red bell pepper and 1 cup full of broccoli floret into it.
  4. Saute them well.
  5. Do this for 4-6 minutes.
  6. Remove it from the flame and add salt and pepper to it.
  7. Stuff the vegetable to the omelette.
  8. Serve hot.

Cashew Broccoli Kelp Noodles

Things you need:

Kelp noodles 1
Sodium Tamari 3 tbsp
Peanut butter 3 tbsp
Grapeseed oil 3 tbsp
Coconut sugar 2 tbsp
Fresh ginger 1 1/2 tbsp
Broccoli floret 5 cups
Red bell pepper 1 large
Green Onion 4
Cashew 3/4 cup
Garlic 2 cloves
Lime juice 2 tbsp

Process:

  1. Take kelp noodles and soak in warm water till it softens. Drain and cut them into manageable pieces.
  2. Take a bowl and add 3 tbsp of tamari, 3 tbsp of peanut butter, 1 tbsp oil, 2 tbsp of sugar, 1 and half ginger and ¼ cup water.
  3. Mix them well.
  4. Take a large vessel and add 2 tbsp of oil into it.
  5. Add 5 cups of broccoli floret, 1 large bell pepper chopped into pieces and cook it for 1 minute. Keep stirring.
  6. Add 4 chopped onion into it, 3/4th cup of cashew and 2 garlic cloves in.
  7. Cook it for 30 seconds.
  8. Keep stirring to avoid any sticking and burning.
  9. Add the boiled noodles to it and cook for 1 minute again.
  10. Stir it once and cook for 1 more minute.
  11. Remove from heat and transfer to a large bowl.
  12. Sprinkle 2 tbsp of lime juice to it.
  13. Serve hot.

Vegan Brown Butter Gnocchi With Herbs



Things you need:

Vegan butter 4 tbsp
Garlic 4 cloves
Rosemary 2 Tsp
Thyme 2 Tsp
Salt and pepper As required
Red pepper flakes Optional
Gochhi 16 oz
Arugula 1 cup
Pine nuts 1/4th cup

Process:

  1. Take a large pot and add water to it. Bring it to boil.
  2. While water is heating up, place a pan on the stove over medium heat.
  3. Add butter 4 tbsp and 4 cloves of garlic and sauté for 2 minutes.
  4. Keep stirring frequently.
  5. Add 2 Tsp of rosemary, 2 Tsp of thyme, salt, pepper as required and red pepper flakes if required.
  6. Cook for 1-3 minutes.
  7. Remove from heat and set aside.
  8. Add 16 oz of gnocchi to boiling water and cook.
  9. Using a slotted spoon transfer cooked gnocchi to saucepan.
  10. Add 1 cup of arugula and 1/4th cup of pine nuts to it.
  11. Toss it until everything is mixed well.
  12. Plate and top with preferred toppings as per your preference.
  13. Serve and enjoy.

Now that you are aware of the ingredients that help in regulating estrogen for a balanced and leveled hormones, implement them into your diet and see visible changes for yourself. Opting for medicine and treatments to balance your estrogen will always come with some sort of side effects that will last for a very long time which will, in turn, require you to opt for natural ingredients to cure them.

Instead, take the natural approach from the very beginning and skip the worry of any sort of side effects. Make sure to never overdo any of these as they can increase the estrogen[15] level to great levels causing problems yet again. A balanced diet[14] and exerciseare enough to keep hormonal problems at bay. While menopause is a period one cannot ignore, using certain recipes will definitely make the phase easier. So go ahead and dig nature, you will find problems with all your problems!

You might find this article interesting GM Diet Plan To Lose Weight In Just A Week

This article has been medically reviewed by Dr.Geeta Sundar on 14/4/2019



Vani Kambali

Health and Wellness Content Writer at Glowpink
Health and wellness content writer at Glowpink, I find my solace in the words that I cook and serve to people for them to benefit from it. With my growing interest in health, wellness and travel sectors, I concentrate on capturing the things that I read and see from my eye and deliver it to people in the crispest manner for them to experience and take back something from it.
The story of my life- I hate writing, I love having written- Dorothy Parker
Vani Kambali

Vani Kambali

Health and Wellness Content Writer
Health and wellness content writer at Glowpink, I find my solace in the words that I cook and serve to people for them to benefit from it. With my growing interest in health, wellness and travel sectors, I concentrate on capturing the things that I read and see from my eye and deliver it to people in the crispest manner for them to experience and take back something from it. The story of my life- I hate writing, I love having written- Dorothy Parker

24 Comments

  1. I am a coffee addict and I need at least a minimum of three cups of coffee in a day. Is it harmful for my estrogen? I have heard it does. Not sure.

  2. What is the whole deal about estrogen and food items? Does it really have a connection or is it just a myth? Can it actually have an impact on it?

  3. I love this article. I am an enthusiast about skin care and I really want to elevate that and extend it to likes of my inner beauty as well. I really want my hormones to be in its place and also my estrogens. I had no idea where to start with and I just started randomly started researching about it and I was all over the Internet. I then found this article and it felt nothing short of a godsend. All the natural food that boost it is very overwhelming but in the most amazing way. I picked up a few ingredients and started using them. And the next time I was with my gynic, I got it checked and it was in a great condition. I used to face a lot of discomfort around my vagina sometimes but now all that is totally gone. Thank you so much 😀

  4. I love how enlightening this article is. The best part about this article is how it is all natural. I hate eating medication as it can trigger the hormones even more which can further worsen the situation when it comes to estrogen. This is all natural and it does not do much to harm your inner body at all.

  5. I love how great this post is and how it is filled with lots of useful and important information. If you are someone who is either reaching their menopause or someone who is facing a lot of vaginal issue. The first step is always to feed yourself right and maintain a right lifestyle. If you see your problems getting serious, I would suggest consult a doctor. Fill your diet with foods that are mentioned above to benefit your estrogen. However, make sure you don’t overdose on it. Excess of even natural ingredients can be harmful. Make sure you get all the right tests done and keep a check on your body hormones as they pretty much decide everything for you. Hope these tips helps.

  6. Love how detailed this article is. I did try a few of the ingredients and it made a drastic change to my body. 😀

  7. Hi, I am 58 years old and I have recently gone through menopause. I am facing a lot of hot flashes and I have been sweating a lot as well. All of this is making me very uncomfortable as I always feel like I want to pee but it is just the hot flashes. I wanted to ask if consuming these food items will actually have any impact on controllin this and reversing to making me get rid of all these problems. Can anybody who have tried this please help me out with it? Thanks in advance.

  8. How good is green tea for estrogen? Does it help in keeping the estrogen in check?

  9. I was at a friends place and my friends were speaking how estrogens are a great stimulant.

  10. I have been feeling a lot of discomfort lately. I feel my vagina is catching onto some sort of an infection. I feel very itchy and also very damp around the area. I want to have it checked but I just wanted to know if I can somehow treat it naturally. There is a fair chance that if I get it checked by a doctor they will suggest some sort of medicine which might trigger my hormones even more. I don’t want to experience that in any which way. Will these ingredients really help me out? Anyone who has experienced this who might be willing to help me with please do. Thank you in advance.

  11. I have lately been having a lot of hormonal issues and I don’t know what is happening. All of this is making me very stressful and I also feel sliding towards depression. These hormonal changes have also started to show on my physical appearance where my hair has started to fall and my face is growing a lot of pimples and acne as well. I am someone who is into the entertainment industry and all of this is making me very depressive. Can I use these foods to balance my estrogen out so that my hormones also come in check?

  12. @BrooklynFlores A low estrogen level is when the count of estrogen decreases in the body. This is when the bone loss too may occur. There are a lot of things that can go wrong when this happens. It could be painful intercourse and it can also affect the vaginal lubrication. If levels of the estrogen become too low it can also cause vaginal dryness. This can lead to painful intercourse too. Hot flashes is also something that you will experience when the estrogen goes low.

  13. Can low estrogen cause fatigues? I have lately been feeling very nauseous and I also got to know that I have low estrogen level. Is this possible?

  14. @MiaAnderson Low estrogen levels usually happens during the time of menopause and if you are feeling it years before that then it is sure that there is a weird imbalance in your hormones. In either cases it will cause a lot of discomfort to the body. It can result in insomnia, fatigues and even night sweats. Low estrogen also causes irritability and mood swings in women which can further exhaust the person as well. The fatigue also brings with it anxiety and depression.

  15. I like reading articles and I was shocked to read how so many people are facing problems related to estrogen or hormones. I thought I can contribute a little and help you with some tips that can help you in keeping low estrogen levels at bay. This way you will not face any sort of discomfort and you will have a pretty peaceful life even if you are someone who is nearing your menopause. Here are few tips that you can follow which will most definitely help you.

    1. Proteins. Consuming a lot of protein rich food is very important when you are looking to increase a low estrogen level.
    2. Stress: It is very important that you learn to balance out your stress. Excess stress can cause a disturbance in your hormones which when happens in a huge number, disrupts the whole internals for a woman. Tr yto keep yourself as much far away from stress as possible.
    3. No sugar and Carbs: While you are filling yourself with a lot of proteins, it is important that you cut down on food that can harm you as well. Sugars and carbs can make your estrogen drop suddenly and rapidly if not consumed in adequate manner.
    4. Exercise: It is very important not just for you to look fit but even for your internals to workout. It helps in proper functioning of the system and makes sure your hormones are in check and not haywire.
    5. Healthy Fats: There is a myth that prevails around people that cutting down fat will help in losing weight. Well, to an extent yes but it is the carbs that need a cut down if you genuinely are looking to lose weight. Fats are in fact good for the body as when exercised it turns into energy. But it is important to channel your fats out too. Make sure you consume good fats only.
    6. Sleep: Last but not the very least, sleep. It is important that you give your body enough rest so that it repairs itself properly. Not sleeping on time can trigger your hormones and then they will be all over the place. This would bring mood swings and when left unattended for a long time, even depression.

    Hope this helped you guys, let me know if it did. Also make sure you fill your diet with food that are mentioned above to avoid these problem in the first place before taking measures to cure it.

  16. @MichaelThomas, Your comment seems like a small article in itself but none the less it is the most informative piece I have read so far in this week. I love how you have not just mentioned the pointers but also explained why it is important to do it. Thank you so much and I will make sure I bring these changes in my lifestyle. Thank you 😀

  17. Hi guys, I am 21 years old and my mom I think is going from menopause cause she lately has been getting very cranky. I don’t know how to talk to her to help her. I really want her to see this article but we don’t have that kind of a relation where I can easily talk to her about these things. Any suggestions?
    P.s I am also scared she will get pissed considering her hormones are off the charts.
    Thank you in advance people. 😀

  18. @IslaRoberts It is so sweet of you to think of your mother and her discomfort. See, if I can notice it, your mom can too. All you have to do is make her sit and have this conversation. She might not be an Internet buff and this would be taking her away from so many things that exist online that can make her life a little easier in this period of time. She needs to read about it and it is important that you tell her. I understand when you don’t have that kind of a relation with your mother it becomes to talk about all this but it is important. Do that and yes, she might get a little cranky but tell her how you want to help her out and nothing else. 🙂 All the best. Also, the sooner the better,

  19. @IslaRoberts It is genuinely very sweet to see the efforts that you are taking and how patient you are being in a situation like this. If I were you I might have lost my cal,m and would have stopped helping her out after all but considering you give in so much care to this relationship, It will reap the same results in the most beautiful way possible. All you have to do it sit with your mom and have one heart to heart, That is all that this situation needs. Explain her how eating natural things can make her journey through hot flashes, vaginal dress and infection away. If it is too uncomfortable to talk to your mother about all this just send her this link on her whatsapp and let it read it on her own. Now this might not be the best way to do it but right now making sure that the information reaches her is much more important than changing her perspective towards this whole situation.

  20. @MiyaVarghese and @Aiden Thank you so much for replying and appreciating my efforts. They mean a lot. 😀 I did speak to my mother and while I agree that it was not the most easiest job but I am glad I took the effort to do it because I don’t know what would have happened otherwise. When my mother got comfortable and started telling me about whatever she is feeling and experiencing, I got to know that she is facing hot flashes and she was too embarrassed to discuss it and hence did not even go to a gynic. I am so glad I spoke to her and got to know about this cause she then told me all about it and the solution to all of it was this article. She was skeptical in the beginning because she thought it is going to be some supplements but then when she got to know that it is all natural, she still was not sure cause she thought how will natural work on something this complicated. She has started eating a lot of Peanuts for a healthy snack replacement, Tofu for lunch and all the mentioned fruit like strawberries in dinner that now she has started to feel a lot better. I am so glad I stumbled upon this article before opting for supplements. Thank you glowpink,

  21. Much love to glowpink. It has been solving my problems related to skin and hair since a very long time and to now see them come up with hormonal problem related articles and also articles about hair colour and styles makes me so happy. They work like a package. Carrying everything in them 😀 All the best and hope you expand A LOT.

  22. I am 61 years old and I am hitting my menopause. While I had heard from a lot of people that people become very cranky around this time and how it is so difficult to bring your hormones to a rest, I was also ready for this challenge. However, I never though that I could possibly take a natural way to keep my estrogen sane as well. I had researched about supplements that I will stock up and medicines that will protect me from not going nuts. I was again one day researching about the same topic and scribbling away everything on my notebook when I finally saw this article. I read the title and I though this is just a bluff. Of course something natural cannot keep something as intricate as my hormones in check. I was almost done paying for my supplements when the Internet stopped working. I picked up the phone and spoke to my daughter who is 25 about all this and I think she gave me the bestest advice. She said, if we can rely on nature to provide us with food, shelter and even air, I think you should give it a chance when it comes to your health too. I thought it will be almost free considering we anyway get half of these things for our home. I started eating flax seeds, strawberries, soy milk/yoghurt, beans both kind and a lot of eggs and I cannot believe the change I feel. It is surely not something I can experience but the feeling of it is too good. Firstly, I feel so light and healthy because of adding these to my menus and secondly THEY WORK. I got my estrogen level checked which was touching sky and then 4 weeks after regularly following a diet using these ingredients and bam, everything is under control. My gynic was shocked herself and when she asked me what I did and I told her everything, she said she will keep it in mind when something like this happens to her next time and she confirmed that it is absolutely safe.

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