Have you been suffering from fatigue and insomnia lately? If so then you need to know about hormones and hormonal imbalance as they might be the source of such problems. This article will inform you about hormonal health and the top foods to improve your hormone levels.
What are Hormones?
Hormones are the chemical messengers produced by the endocrine system of the body. They control all the major processes of the body, including, libido, reproduction, energy, metabolism, and many others.
The important nutrients and vitamins which play a key role in optimum hormonal health include:
- Vitamin D, which is responsible for regulating insulin and thyroid hormone; it also helps increase testosterone levels
- Calcium, iron, zinc, etc.
- Healthy Fats
8 Foods for Optimum Hormonal Health:
Whatever you eat either improves your hormonal health or cause imbalance in your hormones. So, you should watch whatever you eat. Here are the top foods which promote hormonal health:
Tuna is quite rich in Vitamin D, which has been linked to improving hormonal health. It is also quite heart healthy as it’s low in calories.
It’s your choice to eat raw tuna or canned one. A tuna serving is enough to fulfill your Vitamin D needs.
If you don’t like tuna, you can always eat other fish, like sardines and salmon. You should aim for three servings per week to minimize your mercury intake, which can be quite dangerous.
Maca root has a proven history of boosting the libido and hormone production. Studies have shown that it produces increased fertility, improved skin, increased sperm production and better sleep. It is also quite high in essential fatty acids and minerals.
To add maca root to your diet, simply buy maca powder from the market and add it to your smoothie. Enjoy!
These are some of the best foods to improve hormonal health. So if you want to enjoy a healthy and fulfilling life, you should eat these mouth-watering foods.
Experts recommend munching leafy greens to keep your sex hormones in check. Most people don’t eat enough vegetables, but you should eat them as they carry tons of benefits.
Leafy greens, like spinach and kale, are perfect for you as they have a good amount of zinc, which boosts testosterone levels.
They also lower the stress hormone, cortisol, which lowers testosterone levels. So, when the stress is reduced, you will be optimizing the hormonal system.
Consuming fatty acids is very beneficial for balanced hormonal levels. Hormones are basically made from the fats we consume and a lack of fats can cause hormonal problems.
Avocados are a good choice because they aren’t just rich in monounsaturated fat; they also contain fiber, calcium, potassium and Vitamin B, which are crucial for hormonal health. A medium-sized avocado is all you need to fulfill your daily hormonal needs.
Olive oil is a Mediterranean food. Studies have proven that people living in the Mediterranean region are healthier with a smaller risk of cardiovascular diseases.
Olive oil is rich in monounsaturated fats which helps in balancing hormonal levels. Its use can promote long-term effects. For example, a study found that by consuming olive oils for two straight weeks, testosterone levels increased by 20%.
The oil is also a good anti-oxidant agent, which protects the cells from radical damage. To include olive oil in your diet, you should add 1-2 tablespoons of extra virgin olive oil in your daily meals.
Increased estrogen levels are the main reason for hormonal imbalance, erectile dysfunction, and man boobs. Carrots contain the indigestible fibers to remove estrogen from the body.
Raw carrots prevent the reabsorption of estrogen from the intestine, which regulates the metabolism. It also protects the bowel and improves the hormonal environment.
To include carrots in your daily diet, you should make this salad recipe. The main ingredients for the recipe include:
- 1 medium carrot
- 1 teaspoon coconut oil
- 1 teaspoon olive oil
- 1/2 teaspoon apple cider vinegar
- A pinch of salt
Just grate a full-sized carrot and add other ingredients to it. Mix well and eat to improve your hormonal health.
You always hear about estrogen and testosterone as the two major sex hormones. However, progesterone, another sex hormone, is also a big player in the sex hormone game. It is released in the ovaries and helps in regulating periods and implantation of a fertilized egg.
There is no better way to increase your progesterone levels than to eat yams. Research has also proven that yams increase your progesterone levels. So you should eat about one or two yams per day.
This rather smelly but tasty cheese can actually boost sex hormones in the body. The microbes which create blue cheese help enhance the body’s gut. They also contain Bifidobacteria and lactic acid bacteria which can promote healthy testosterone levels.
The different probiotics present in blue cheese help against the damaging effects of toxic compounds, like heavy metals and perchlorate, which have testosterone lowering effects. Some of these also act as estrogenic agents and lower T-levels.