Healthy Foods that Raise Estrogen

11 Healthy Foods that Raise Estrogen 

Estrogen is crucial for the sexual and reproductive health of women, and balanced hormones are essential for the body’s overall health. We have analyzed 11 healthy foods that raise estrogen for menopausal women, so keep reading to know what they are.

However, reduced estrogen levels during menopause can cause symptoms like mood swings, low libido, sleeplessness, and persistent weariness.

One significant hormone that is produced naturally is estrogen. It is essential to the sexual and reproductive development of women. It might have heart-healthy and anti-cancer benefits for all genders.

While your physician may recommend medications like as hormone replacement therapy, there are several easily accessible foods high in oestrogen that can also be beneficial.

Healthy Foods that Raise Estrogen

Besides foods that naturally raise your estrogen levels, hormone replacement therapy (HRT) is one way to replace the lost estrogen during menopause. 

The reason these foods are on our list is that they are high in phytoestrogen. Let’s get started. These substances are found in plants naturally and resemble the chemical structure of estrogen in human bodies. 

These phytoestrogens can interact with the body’s estrogen receptors and offer certain health benefits when taken. These are our favorite foods to give menopausal ladies the much-needed estrogen boost.

1. Tofu

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Soy milk, which naturally contains a lot of phytoestrogen, particularly isoflavone, is used to make tofu. An extremely adaptable food, tofu works well in stir-fries and soups.

It contains a significant amount of phytoestrogen, primarily isoflavone. Of all the soy products, tofu has one of the highest isoflavone contents. Even though soy milk contains less isoflavone, it’s still a good source.

2. Flax Seeds

Flax Seeds
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Flax Seeds

Linseeds, also referred to as flaxseeds, are a kind of phytoestrogen that contains lignans. You may use flaxseed to add nutrients to bread, salads, cereal, and smoothies.

This makes flaxseed a quick and easy approach to make sure you’re getting enough foods that boost your estrogen levels.

Flax seeds are little brown or golden seeds that have become more and more well-known lately due to their possible health advantages.

They contain an abundance of lignan, which is a chemical molecule that acts as a phytoestrogen. Compared to other plant foods, flax seeds have up to 800 times more lignin.

Research indicates that flaxseed’s phytoestrogen may be a significant factor in lowering breast cancer risk, particularly in postmenopausal women.

3. Sesame Seeds

Sesame Seeds
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Sesame Seeds

Because of their high lignan content, sesame seeds are classified as “estrogen boosting foods,” just as flaxseeds. Sesame seeds are frequently used in Asian cooking and are a great option if you want to increase your estrogen levels through food because they contain 11.2 mg of lignan per ounce.

Small and high in fiber, sesame seeds are frequently used in Asian cuisine to provide a subtle crunch and nutty flavor. Phytoestrogen is another key nutrient that they are rich in.

It’s interesting to note that a tiny 2006 study discovered that postmenopausal women’s estrogen levels may be impacted by consuming sesame seed powder.

For five weeks, each day, the study participants were given 50 grams of sesame seed powder. This resulted in improved blood cholesterol levels in addition to higher estrogen activity.

4. Soybeans

Image Source: United Soybean Board

Numerous plant-based goods, including tempeh and tofu, can be made from soybeans. As edamame, they can also be eaten whole. Green, immature soybeans known as edamame beans are frequently offered frozen in their unpalatable pods.

Rich in protein and a variety of vitamins and minerals, soybeans and edamame have been associated with numerous health advantages.

They also contain a lot of isoflavone, a type of phytoestrogen. By imitating the actions of natural estrogen, soy isoflavone can cause the body to behave in a way similar to that of estrogen. They could raise or lower the amount of estrogen in the blood.

Studies indicate that isoflavone from soy may contribute to fewer and milder hot flashes. Furthermore, eating a diet high in soy from an early age may reduce the incidence of breast cancer; however, low soy diets, like the diets found in most Western countries, do not show this impact.

Supplementing with soy isoflavones may also improve bone health after menopause. Soy isoflavone has a complicated effect on human estrogen levels. In the end, additional investigation is required before medical professionals may make judgments.

5. Hummus

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Hummus is a popular spread or dip that is produced from chickpeas and has 993 micrograms of phytoestrogen per 100 grams, making it a fantastic option.

With vegetables, it’s the perfect snack and a balanced, healthful method to increase your intake of phytoestrogen.

6. Garlic

Image Source: Healthline

Garlic belongs to the onion family and has 603 mcg of phytoestrogen per 100g, making it a source of isoflavonoids. Since garlic is a common culinary ingredient, incorporating it into your diet is an easy method to get more estrogen-rich foods into your diet.

A common component that gives food a strong flavor and scent is garlic. It is well known for its health benefits in addition to its culinary qualities.

Garlic may affect blood estrogen levels, according to several animal studies, despite the paucity of research on its effects in people.

Furthermore, postmenopausal women who took supplements containing garlic in 2012 showed reduced scores on an inflammatory blood test. This was a tiny, one-month research. Further research is necessary, but this anti-inflammatory impact might provide protection against bone loss associated with estrogen deprivation.


7. Dried Fruit

Dried Fruit
Image Source: Women’s Health
Dried Fruit

Compared to its fresh counterparts, dried fruits, including dates, prunes, and apricots have significantly higher phytoestrogen concentrations. A particularly good source is dried apricots, which provide 445.5 micrograms of phytoestrogen per 100 grams.

Dried fruits provide a tasty, fuss-free snack that is high in nutrients and low in calories. Furthermore, they are a powerful supplier of several phytoestrogens.

Some of the dried fruits with the highest phytoestrogen content are dates, prunes, and dried apricots. Dried fruits are also a healthy snack because they are a great source of fiber and other essential minerals.

8. Wholegrain Bread

Wholegrain Bread
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Wholegrain Bread

Whole-grain breads, such as flax, rye, wheat, barley, or oats, have naturally high concentrations of lignan, a phytoestrogen, and depending on the amount in each loaf, can be a great way to increase estrogen levels through diet.

9. Fennel

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A flavorful and adaptable herb, fennel may be used in many recipes. It’s also a great food to increase estrogen because it’s high in phytoestrogen.

10. Alfalfa Sprouts

Alfalfa Sprouts
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Alfalfa Sprouts

Alfalfa sprouts are a nutrient-dense addition to salads since they are strong in phytoestrogen and contain significant amounts of vitamins K and C.

Alfalfa sprouts are chosen at a very early stage of growth, which contributes to their health benefits. They also contain 441.4g of phytoestrogen per 100g.

Regarding bone health, alfalfa sprouts are known to have a high content of coumestans, a type of phytoestrogen. Cumestans are extremely helpful in treating menopause symptoms and reducing the risk of osteoporosis by increasing bone density and mineralization, according to research. 

11. Cruciferous Vegetables

Cruciferous Vegetables
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Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and Brussels sprouts are cruciferous vegetables that are rich in phytoestrogen in addition to being nutrient-dense.

Broccoli and cauliflower are rich in a lignan known as secoisolariciresinol, which has been shown to offer protection against malignancies connected to hormones, such as endometrial, prostate, and breast cancer. 

Conversely, cabbage and Brussels sprouts are an excellent source of coumestrol, a phytoestrogen that helps with other menopausal symptoms and bone density.  


One of the primary hormones associated with women’s sexual and reproductive health is estrogen. On the other hand, reduced estrogen levels during menopause can cause symptoms like mood swings, hot flashes, sleeplessness, and night sweats.

But as previously mentioned, eating a diet high in phytoestrogen-rich plant-based foods can help control low estrogen levels. 

Even though most women may get enough estrogen through food, it’s always a good idea to see your doctor and get your estrogen levels checked frequently to make sure they’re at their ideal.