1. Healthy Fats
- Avocados: Rich in monounsaturated fats, which support hormone production and reduce inflammation.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats and omega-3 fatty acids.
- Olive Oil: Contains healthy monounsaturated fats that can help maintain hormone balance.
2. Lean Proteins
- Salmon: High in omega-3 fatty acids, which are crucial for hormone production and reducing inflammation.
- Chicken and Turkey: Provide high-quality protein necessary for hormone synthesis.
- Eggs: Contain healthy fats and protein, as well as vitamins like B6 and D, which are important for hormone regulation.
3. Cruciferous Vegetables
- Broccoli, Kale, and Brussels Sprouts: These vegetables contain compounds that support estrogen metabolism and detoxification.
- Arugula
- Bok choy
- Collard greens
- Dandelion greens
- Kale
- Mustard greens.
- Spinach.
- Cauliflower: Also rich in fiber, which helps in hormone regulation by supporting healthy digestion.
4. Fiber-Rich Foods
- Oats: High in fiber, which helps maintain stable blood sugar levels and supports hormone balance.
- Beans and Lentils: Provide both protein and fiber, supporting digestion and stable hormone levels.
5. Fruits
- Berries: High in antioxidants, which protect cells from damage and support hormone health.
- Citrus Fruits: Provides Vitamin C, which is important for adrenal health and hormone production.
- Apples: Contain fiber and antioxidants that support overall health and hormone balance.
6. Leafy Greens
- Spinach and Swiss Chard: Rich in magnesium, which supports hormone production and helps reduce stress.
- Arugula: Contains glucosinolates, which support detoxification and hormone balance.
7. Whole Grains
- Quinoa: A complete protein that also provides fiber and essential amino acids.
- Jasmine/Brown Rice: Contains B vitamins that are crucial for energy and hormone metabolism.
- Barley: High in fiber and helps stabilize blood sugar levels.
8. Fermented Foods
-
- Yogurt: Contains probiotics that support gut health, which is linked to hormone balance.
- Sauerkraut and Kimchi: Also rich in probiotics, supporting digestion and hormone health.
- Kombucha: Fermented black tea drink filled with antioxidants.
- Tempeh: More digestible due to being fermented & higher protein than Tofu.
- Sourdough: Richer in nutrients, less likely to spike your blood sugar, contains lower amounts of gluten.
- Kefir: A probiotic-rich drink that can improve gut health and support hormone balance.
9. Herbs and Spices
- Turmeric: Contains curcumin, which has anti-inflammatory properties and supports hormone balance.
- Cinnamon: Helps regulate blood sugar levels, which is important for maintaining hormonal balance.
- Ginger: Reduces inflammation and supports digestive health, which can influence hormone levels.
10. Nuts and Seeds
- Flaxseeds: High in lignans, which help balance estrogen levels.
- Pumpkin Seeds: Provide zinc, which is essential for hormone production.
- Sunflower Seeds: Rich in vitamin E, which supports overall hormone health.
Richer in nutrients, less likely to spike your blood sugar, contains lower amounts of gluten.
