Hormones are extremely important for your health. Hormones (like insulin, estrogen, and testosterone) are produced by certain organs. Sometimes, certain hormones can act up or reduce in amount. Any difference to their production can lead to several major health disorders, including polycystic ovary syndrome, hypothyroidism, diabetes, and adrenal fatigue.
To balance your hormones, you need a diet that’s rich in fiber, healthy fats, protein, and antioxidants. Here’s what you need to include in your diet.
There are plenty of reasons why avocados are loved by health experts. It is full of healthy fats, magnesium, potassium, fiber, and it tastes great on toast. All these combined with their anti-inflammatory feature work well to balance hormones in the body.
Being rich in antioxidants and a source of healthy fats, avocados have also been found to lower heart issues and maintain healthy cholesterol levels.1
If you love rice or other grain food, substitute them with quinoa, a much healthier alternative. Quinoa is loaded with nutrients like zinc and magnesium. It is a source of clean protein that can stabilize blood sugar level. Unhealthy blood sugar levels could lead to a hormonal imbalance in the body. So, get started with eating healthy bowls of cooked quinoa.2
3. Apple Cider Vinegar
Most of us are aware how beneficial apple cider vinegar is for us. ACV is anti-inflammatory, antibacterial, stabilizes blood sugar levels, and is great for digestion – tick marks for getting hormones in check. It has been found to give relief to women suffering from polycystic ovary syndrome by balancing their hormones and uplifting their moods.3
4. Lentils And Beans
Lentils and beans are some of the healthiest foods in the world. It is packed with fiber, nutrients and it’s a source of clean protein. It contains phytoestrogens that help to balance hormones in women. Plant-based phytoestrogens are useful for fertility and even during menopause. Load up on chickpeas, soybeans, and green beans.4
5. Dark Green Veggies
You really don’t need another reason eat a bowl of veggies a day. But, eating vegetables regularly, especially of the dark green leafy type, is one of the best ways to get your hormones back on track. These veggies contain indole-3 carbinol and sulforaphane that help the liver to metabolize estrogen. These compounds have been found to prevent the growth of cancer cells.5 Also, dark green vegetables help to lower blood sugar levels, cholesterol levels, and keep the heart healthy. Make sure to include kale, spinach, broccoli, and collards.
Also, dark green vegetables help to lower blood sugar levels, cholesterol levels, and keep the heart healthy. Make sure to include kale, spinach, broccoli, and collards.
6. Portobello Mushrooms
Portobello mushrooms are rich in vitamin D that is important for bone health and preventing diseases. These mushrooms have also been found to detoxify estrogen because of the presence of conjugated linolenic acid (CLA), a compound that reduces estrogen production.6
7. Coconut Oil
If you are looking for healthy fats-based oil, coconut oil is here for you. The oil is proven to be great when it comes to hormones. Lauric acid, present in coconut oil, works wonder for the skin. It also lowers cholesterol levels and helps to cope with metabolic disorders, making it a great source to get hormones balanced. It also helps to stabilize blood sugar levels and strengthens your immunity.7
Salmon is extremely beneficial for your brain and body. It is rich in omega-3 fatty acids that are useful to keep a check on cholesterol levels and hormone production. Salmons are anti-inflammatory in nature.8 Also, your hormones could get imbalanced as a result of anxiety and depression. A diet rich in omega-3 fatty acids can help reduce depression.9
To keep your hormones in check, stay clear from anything that is processed and soaked in saturated fats. You would need to be cautious with your caffeine content as well. Avoid drinking alcohol. The key is to have a balanced diet. Your body will positively respond to a healthier diet.
|↑1||An avocado a day keeps the cardiologist away. Penn State.|
|↑2||Paśko, Paweł, Paweł Zagrodzki, Henryk Bartoń, Joanna Chłopicka, and Shela Gorinstein. “Effect of quinoa seeds (Chenopodium quinoa) in diet on some biochemical parameters and essential elements in blood of high fructose-fed rats.” Plant foods for human nutrition 65, no. 4 (2010): 333-338|
|↑3||Harris, Colette. The PCOS Diet Book. Thorsons, 2002.|
|↑4||Patisaul, Heather B., and Wendy Jefferson. “The pros and cons of phytoestrogens.” Frontiers in neuroendocrinology 31, no. 4 (2010): 400-419|
|↑5||Weng, Jing-Ru, Chen-Hsun Tsai, Samuel K. Kulp, and Ching-Shih Chen. “Indole-3-carbinol as a chemopreventive and anti-cancer agent.” Cancer letters 262, no. 2 (2008): 153-163|
|↑6||Liu, Jingbo, and Neil Sidell. “Anti-estrogenic effects of conjugated linoleic acid through modulation of estrogen receptor phosphorylation.” Breast cancer research and treatment 94, no. 2 (2005): 161-169|
|↑7||De Roos, Nicole M., Evert G. Schouten, and Martijn B. Katan. “Consumption of a solid fat rich in lauric acid results in a more favorable serum lipid profile in healthy men and women than consumption of a solid fat rich in trans-fatty acids.” The Journal of nutrition 131, no. 2 (2001): 242-245|
|↑8||Ahn, Chang-Bum, Young-Sook Cho, and Jae-Young Je. “Purification and anti-inflammatory action of tripeptide from salmon pectoral fin byproduct protein hydrolysate.” Food chemistry 168 (2015): 151-156|
|↑9||Logan, Alan C. “Omega-3 fatty acids and major depression: a primer for the mental health professional.” Lipids in health and disease 3, no. 1 (2004): 25|