Estrogen is a hormone responsible for the development and maintenance of female characteristics in the body. Though it is present in both men and women, women of reproductive age are found to have much higher levels of estrogen. And during menopause, women’s estrogen levels decline and cause symptoms like hot flashes and night sweats.

In women, it helps in treating menstrual and menopausal disorders and breast development. And not only for this purpose, in women and men, estrogen is also required for reducing the risk of certain types of cancer and heart disease (decreased cholesterol levels) and improving bone density and metabolism.

Moreover, dietary estrogens (also called phytoestrogens) are the naturally occurring plant compounds that function the same as the estrogen that the human body produces. They get linked with estrogen receptors in your cells and potentially affect the estrogen function in your body.

Let’s now know some vegetarian foods that help regulate levels of estrogen hormone in your body.

1. Soy Products

Soy products like soybean, tofu, tempeh, soy yogurt, soy milk, and others are the richest sources of estrogen. Also, it contains phytoestrogens called isoflavones (24 mg in 1 cup of soy). You can have soy in roasted form or cook a delicious dish with a tofu and healthy dose of nutrients like protein.

2. Nuts

Walnuts, Peanuts, and Pistachios are the best nuts to include in your diet in any form you like- roasted or raw or top them over a dessert of your choice. Out of all nuts, pistachios are known to have the highest amount of phytoestrogens, i.e., 382.5 mcg per 100g. Other good sources for phytoestrogen in nuts are walnuts and peanuts.

3. Flaxseeds and Sesame Seeds

Flaxseeds are one of the best sources of estrogen. Rich in sulfur, dietary fiber, and omega-3 fatty acids, they are known to have three times more phytoestrogens than soybeans. A 100g of flaxseeds have 379,380 mcg phytoestrogens. They can be added to yogurt, oatmeal, or breakfast cereals.

Besides flaxseeds, sesame seeds are high in lignans - hormones that help in balancing estrogen levels in women and reduce the risk of breast cancer. Sesame seeds can be used to make a paste called tahini or dipping sauce and even in soup, salad, and stir-fried vegetables.

4. Dried Fruits

When it comes to dried fruits, you can go for dried apricots, prunes, or dates. They are not only rich in phytoestrogen but also fiber, vitamins, and minerals. They serve as healthy snacks and can be enjoyed at any time of the day.

5. Garlic

Garlic is rich in many nutrients and offers several health benefits. As it is rich in isoflavones, it helps increase estrogen levels. And it helps boost testosterone levels also. Moreover, it is usually consumed for reducing cholesterol and preventing heart ailments and cancer. It can be added to soups, salads, saute, and stir-fries to improve its flavor.

Concluding Thoughts

Besides the above estrogen-rich foods, chickpea, wheat bran, berries, cruciferous vegetables, and peaches are also helpful in balancing hormonal levels or overcoming estrogen deficiency. So make sure you include these vegetarian foods rich in phytoestrogens for better health.

However, it is recommended to consult an expert dietician before you make any changes to your regular diet.