9 foods high in estrogen

Estrogen is a key female hormone with a crucial role in sexual and reproductive health. Low estrogen levels can lead to low libido, as well as contribute to infertility and erectile dysfunction, while too much estrogen production can cause gynecomastia, the medical term for enlarged breasts in men. 

Estrogen is also a part of the body’s regulatory processes in gastrointestinal, skeletal, cardiovascular, and central nervous systems. Estrogen plays roles in cholesterol, blood sugar levels, bone and muscle mass, and brain function. Ovaries produce most of the circulating estrogen during reproductive years, but adrenal glands (found on kidneys) and adipose tissue (fat) also secrete estrogen. During pregnancy, the placenta releases a significant amount of estrogen. 

Many of the conditions that impact estrogen secretion are out of the control of the individual, but there are ways to maintain healthy estrogen levels. Prioritizing sleep, managing stress, sufficient exercise, and limiting alcohol consumption are all ways to achieve hormone balance. Diet can also play a significant role in maintaining a healthy estrogen level in the body by minimizing processed foods and prioritizing foods high in fiber and healthy fats, like olive oil, avocados, nuts, and fish. Finally, under the supervision of a medical professional, consumption of high-estrogen foods may also assist in improving estrogen levels for those with consistently low levels. 

Foods high in estrogen

Phytoestrogens are estrogen-like plant-based compounds and are the form of dietary estrogen obtained from foods we consume. They have a structure similar to estrogen, so they exert estrogen-life effects by attaching to estrogen receptors in cells. The types of phytoestrogens evaluated for their potential estrogenic effects are classified as lignans, isoflavones, stilbenes, and coumestan. The amount of phytoestrogens to consume daily to observe the positive impacts described in various animal studies and human studies is approximately 50 milligrams (mg); the average consumption in Western countries is only about 2 mg per day. With the health community’s focus on the relationship between diet and overall health, researchers’ focus on phytoestrogen-rich foods has gained interest. 

Given the importance of an appropriate estrogen level on many organ systems outside the reproductive system, consuming plant-based foods rich in phytoestrogens is a natural approach to gain the positive effects of maintaining a healthy estrogen balance and supporting its natural functions in the human body. Phytoestrogen nutrients are linked to health benefits like relief of menopause symptoms in women, improved bone health, reduced risk of heart disease through modulation of cholesterol and lower blood pressure, and some preliminary cancer prevention and management research. 

Phytoestrogens function in different ways. Each type of phytoestrogen may uniquely benefit different body systems, so it is important to understand the potential benefit of consuming phytoestrogen-rich foods. The best approach is a diverse diet incorporating all the different types of phytoestrogens since many of these foods are rich in other nutrients and phytochemicals contributing to their health benefits. Phytoestrogens can negatively impact individuals, especially women with a history of estrogen-sensitive cancers. Managing hormone levels through diet should always be done with a health professional’s guidance.

The following are phytoestrogen-rich foods. 

1. Seeds 

Flax and sesame seeds are the main dietary sources of phytoestrogen lignans, with flax seeds containing the maximum known content of lignans of any known food source. Lignans provide anti-cancer effects and are rich in antioxidants, so they are studied for these protective effects, particularly in breast cancer and prostate cancer. Flax seeds are also anti-inflammatory, which may further assist its ability to produce and balance hormones like estrogen. Flax seeds may positively impact blood pressure and encourage good cholesterol levels. Sesame seeds may improve blood cholesterol levels and increase estrogen levels in postmenopausal women.

2. Legumes

Foods in the legume family include soybeans, chickpeas, lentils, peanuts, kidney, string, black, and pinto beans. Soybeans are unique among the legumes because they are a concentrated source of isoflavones. Isoflavone consumption may help with symptoms of low estrogens, like hot flashes experienced when approaching menopause, since isoflavones can mimic endogenous estrogen. Pinto beans and lima beans are also high in coumestans, and legumes can also contain lignans. Stilbenes are also naturally found in peanuts, specifically containing resveratrol.

3. Cruciferous Vegetables

Broccoli, brussels sprouts, cabbage, kale, and alfalfa sprouts all contain substantial amounts of phytoestrogens like lignans and coumestans. In addition to the antioxidant and anti-inflammatory effects of these phytoestrogens, cruciferous vegetables are also rich in essential trace minerals and vitamins that play a role in maintaining healthy heart function and blood pressure regulation.

4. Fruits

Stilbenes are found in blueberries, cranberries, and grapes. Peaches contain high levels of lignans; a diet rich in lignans may reduce the risk of breast cancer in postmenopausal women. Dried fruits, like prunes and dried apricots, are high in various phytoestrogens. Fruit is also high in fiber, contributing to its nutritional punch. 

5. Garlic

Garlic is renowned as a popular ingredient for adding richness and flavor to dishes and for its many health properties, specifically targeting heart disease risk factors like lower cholesterol levels, reducing blood pressure, and preventing blood clots. Garlic contains high levels of isoflavones, which specifically may offer protection against bone loss due to estrogen deficiency. 

6. Beverages

Stilbenes like resveratrol are found in red wine, which according to researchers, may reduce heart disease by regulating cholesterol levels. Additional research demonstrated a protective effect of red wine on cancer cell growth. Coffee and tea may also contain some phytoestrogens, but it is unlikely one could drink enough to consume the amount of phytoestrogens that would truly mimic estrogen on their own. Caffeine also appears to affect estrogen differently in different racial groups. One study demonstrated that higher caffeine consumption was associated with higher estrogen levels in Asian women, with the opposite observed in white women.

7. Whole grains

Whole grains, like barley, buckwheat, oats, rye, and wheat bran, contain naturally high amounts of lignans, so may serve as an estrogen-rich food. These may be consumed through bread and cereals. 

8. Nuts

Cashews, almonds, and pistachios are great sources of phytoestrogens. Nuts are also high in calories and fat, so portion control is key. 

9. Dairy

Full-fat dairy, like whole milk, contains phytoestrogens. The levels of phytoestrogens vary, so may not be the most reliable source of phytoestrogens of all available options. 

Foods not high in estrogen

Many factors play a role in maintaining healthy hormone levels beyond diet, including age and other medical conditions. The promotion of healthy estrogen levels can also be achieved by the following: 

• Fiber-rich diet with an emphasis on plant foods
• Mediterranean-style diet
• Exercise

Foods that are not a good source of phytoestrogens include:

• Red meat 
• Highly processed meats
• High-fat foods
• Processed (high-sugar) foods

Foods that may decrease estrogen levels include: 

• Mushrooms
• Turmeric

Other ways to raise estrogen levels

Phytoestrogens can mimic estrogenic effects in managing low estrogen symptoms. Options include increased intake of minerals and vitamins promoting estrogen levels, natural estrogen supplementation, or prescription hormone replacement therapy. Boron, Vitamin B, and Vitamin D may increase estrogen levels naturally. Black cohosh, DHEA, and red clover (high in isoflavones) may exhibit estrogen-like effects. Garlic supplementation may also be an excellent choice. Finally, hormone replacement therapy, sometimes offered to menopausal women, is a consideration. Remember that many supplements lack regulation by the U.S. Food and Drug Administration (FDA). Consult a healthcare professional before starting any supplement regimen.