Certain plant foods like seeds and lentils contain natural but weak oestrogens. They can be useful in reducing oestrogen dominance because they compete against stronger oestrogens, working to reduce overall oestrogen levels and promoting healthy progesterone levels.
However, for a hormone balance diet, incorporating lentils more frequently helps to reduce estrogen levels and maintain optimal levels of essential minerals and vitamins.
Food as medicine
Increasing these three nutrients (B6, zinc, magnesium) in your diet can improve your progesterone levels. Vitamin B6(11) – wild salmon, chickpeas, organic chicken liver, and organic pastured eggs are all great sources of this essential vitamin.
Try eating more red peppers, kiwi fruit, strawberries, citrus and papaya. Vitamin E, found in foods such as nuts, seeds and their oils, wheat germ, avocado and mango, raises the progesterone levels of some women by increasing blood flow to the ovaries.
In addition to healthy fats, avocados contain plant sterols which can help block estrogen absorption and promote progesterone production.
Nuts - eating foods rich in magnesium, like nuts and seeds, can boost your progesterone level. by keeping ovulation on track. Almonds, cashews, walnuts and sunflower seeds are amazing for helping to raise progesterone naturally.
Daily consumption of the soya diet reduced circulating levels of 17beta-estradiol by 25% (P<0.01, Wilcoxon signed rank test, two-tailed) and of progesterone by 45% (P<0.0001) compared with levels during the home diet period but had no effect on luteinizing hormone or follicle-stimulating hormone.
Carrots will help balance the levels of progesterone, estrogen, and cortisol so can help with insomnia, arthritis, and premenstrual syndrome symptoms.
Bananas are a great source of vitamin b6, which works to decrease estrogen and increase progesterone levels, helping your body find an optimal balance.
Legumes. Legumes like chickpeas, lentils, red kidney beans, and split peas are also rich sources of phytoestrogens. As with soya beans, legumes pack high isoflavones, delivering 5,530 micrograms of phytoestrogens per 100 grams (6).
Beans and lentils are another type of phytoestrogen-containing food that can lead to estrogen dominance if consumed on a regular basis. When selecting which beans to eat, make sure they're organic since conventional legumes tend to be heavily sprayed with pesticides containing xenoestrogens.
Lentils are a great source of phytoestrogen which supply a mild natural food based oestrogenic effect in our bodies, and may help reduce menopause symptoms.
Acylation-stimulating protein increases and correlates with increased progesterone levels during the luteal phase of the menstrual cycle.
Vitamin C: It is found in a variety of fruits and vegetables and is an excellent basis for progesterone. Broccoli, peppers, kiwi, and others are very beneficial for anybody wishing to enhance iron levels while simultaneously increasing progesterone levels.
Cruciferous vegetables include broccoli, cauliflower, cabbage, and more. These vegetables are noted as one of the foods to increase progesterone due to their estrogen detoxification effect.
Sweet potato contains compounds that boost progesterone levels. Radishes, onions, garlic, turnips, parsnips, celeriac, and rutabaga balance hormones by providing food for the healthy bacteria in our gut. Carrots and radishes are easy to eat raw with dips.
Avoid any chicken, turkey, or other meats not labeled as “Hormone-free.” Consuming processed foods with harmful chemicals, pesticides, or added hormones can disrupt the natural hormonal balance and lead to lower levels of progesterone in your body.
According to a handful of studies, soy consumption may have a link to raising serum estrogen in humans (3), and potentially causing thyroid disorders (4). Animal studies have also suggested potential male infertility and breast cancer associated with soy consumption.
Results: After the intake of cow milk, serum estrone (E1) and progesterone concentrations significantly increased, and serum luteinizing hormone, follicle-stimulating hormone and testosterone significantly decreased in men.
Blueberries are full of fertility-boosting nutrients like vitamin C, which is known to support progesterone production during the Luteal phase of the menstrual cycle.
Cinnamon contains a natural chemical called cinnamaldehyde, which studies show increases the hormone progesterone and decreases testosterone production in women, helping to balance hormones.
Honey caused significant increase in the plasma levels of progesterone and prolactin at the end of treatment and after treatment rest as compared with control group.
The intestine is a potential source of reabsorbed estrogen, and a daily raw carrot (grated or shredded, with a little olive oil, vinegar, salt) helps to lower excess estrogen (and endotoxin produced by bacteria). While lowering estrogen, it is likely to lower cortisol and increase progesterone.