8 foods that balance your estrogens (and which ones to avoid)

July 14, 2022 10:57

The very high estrogen levels in blood are associated with an increased risk of breast, endometrial, prostate, colon, or ovarian cancers. To prevent these levels from rising, we must take care of our diet and practice physical exercise on a regular basis.

There are two types of estrogens:

The endogenous estrogenswhich are those produced by our own body. exogenous estrogenswhich come from food and endocrine disruptors that reach our body and have a mimetic effect with estrogens.

Therefore, by controlling the endogenous production of estrogens and the intake of exogenous estrogens, we will achieve a balance that will protect us against many diseases. For this we must promote certain foods and reduce others to a minimum.

Taking care of the liver to eliminate estrogens

Foods that regulate your hormones

The aromatase It is the enzyme that helps our body produce estrogen. By controlling the activity of this enzyme with food, we will avoid an excessive production of endogenous estrogens.

in his book transform your health (Ed. Grijalbo), Xevi Verdaguer, selects the following foods for their content in substances that inhibit the activity of the aromatase enzyme.

1 / 8

1. Infusion of licorice, passion flower, Ceylan cinnamon and green tea

This combination stops aromatase activity and induces less estrogen formation as a consequence.

2 / 8

2. Mushrooms

Reduce the risk of breast cancer, as contain a substance that deactivates aromatase. Eat them several times a week.

3 / 8

3. Sesame seeds

are seeds rich in lignans, a type of phytoestrogens that decrease aromatase activity. So are the flax and chia seeds.

In addition, flax and chia are rich in omega-3, a polyunsaturated fat with anti-inflammatory activity.

4 / 8

4. Pure cocoa

In addition to being rich in antioxidant substances, regulates estrogen formation.

5 / 8

5. Red fruits

Also stop aromatase activity (blueberries, blackberries, raspberries, pomegranates…). And they are very interesting because of the amount of antioxidant substances they contain.

6 / 8

6. Cabbages

Cruciferous vegetables (cabbage, broccoli and sauerkraut) are rich in phytochemicals called I3C (indole-3-carbinol) and DIM (di-indole-methane), as well as sulforaphane, all of which potent aromatase inhibitors.

7 / 8

7. Onion

Due to its richness in quercetin, another antioxidant substance that decreases aromatase activity.

They are also rich in quercetin garlic, leek and buckwheat.

8 / 8

8. Black grape

Due to its richness in flavonoids, which, although with little bioavailability, are equally interesting to reduce enzyme activity.

Other sources of flavonoids that you can include in your diet are celery, parsley, orange and grapefruit.

What foods to avoid for good hormonal health

To achieve a good hormonal balance we must avoid those foods that negatively influence the excessive estrogen productioneither directly or indirectly:

Wheat. Cookies, bread, sticks, flour, toast, etc. They cause a sudden rise in blood sugar.Added sugar. It also causes blood sugar to rise.Cow milk. Increases insulin and estrogen.Coffee. Prevents proper liver detoxification.Sugary drinks, juices and soft drinks. Blood sugar levels rise.alcohol and beer. They prevent proper detoxification of the liver.Sweeteners. They alter the microbiota and cause hormonal imbalances.Red meat. In excess, of poor quality and without a good accompaniment of vegetables, it causes a rise in estrogen.

Take care of the liver and the microbiota

In addition to choosing the right foods to make your menus, they can take measures to care for the liver, the organ responsible for eliminating excess estrogen, and the microbiota.

To take care of the liver, avoid or moderate the consumption of coffee, tobacco and food additives. Choose organic foods to avoid toxins that can alter the hormonal balance. You can also make small fasts, such as not eating from the afternoon until breakfast, and season your dishes with turmeric, fennel, rosemary… Boldo, milk thistle and dandelion infusions are also beneficial.

To take care of the intestinal microbiota, take enough prebiotic fiber, especially inulin, (present in onions, garlic, asparagus…), and fermented foods such as miso, sauerkraut, kombucha.

Read Also: What is gluten, how much it harms you and how to eat gluten-free