Hormone Balancing Foods: What to Eat for Hormone Balance
It’s hard to feel in balance when your hormones are out of whack. Hormones are produced in various parts of the body, but they all work together to help regulate physiological processes including metabolism, mood, growth and development, tissue function, sexual function and reproduction, sleep patterns, and immune system response. If you’re feeling anxious or depressed without an obvious cause, it could be because your hormones are out of balance, but here is what to eat for hormone balance, so you can live your best life.
1. Dairy products
Calcium is a key hormone-balancing mineral and part of a healthy diet. Many health experts say you should increase your calcium intake for a balanced hormonal system. Calcium from dairy foods may have other benefits as well, including bone health and possibly lowering cholesterol. The best natural sources of calcium are low-fat dairy products such as milk, yogurt, and cheese.
2. Eggs
Eggs contain choline, a nutrient that may help balance your hormones. Choline also plays an important role in brain development. If you do decide to include eggs in your diet, stick with whole eggs rather than egg whites alone—yolks are where all of that healthy fat is hiding, after all! Just watch out for cholesterol-rich yolks if you have high cholesterol or heart disease.
3. Seeds and nuts
Seeds and nuts are a key part of a hormone-balancing diet. They’re a good source of protein and contain healthy fats, both of which help balance hormones. Almonds, walnuts, flax seeds, sesame seeds, and sunflower seeds are all great options. Eating a handful of nuts two or three times a week is a great way to balance hormones and satisfy cravings without adding excess calories or sugar into your diet.
4. Lean meats
Lean meats are filled with protein, which is essential for hormone balance. The body uses amino acids from protein to build hormones, so without adequate amino acids, your hormone levels will fluctuate. Since lean meats are low in fat, try not to cook them in fatty oils or dress them with rich sauces. Instead, steam, grill or broil lean meats and serve with low-fat veggies.
5. Fruits and vegetables
Eating more fruits and vegetables is a great way to naturally boost your hormone levels. Try adding a few servings of red raspberries, strawberries, or blackberries to a green smoothie every day. Not only will you be preventing overeating by filling up on healthy carbs and fiber-rich produce, but these berries contain phytoestrogens that have been shown in research studies to lower cortisol levels.
6. Include good fats in your meals
Fish like salmon and mackerel are rich in Omega-3 fatty acids, which can balance hormones by converting fats into hormone-like substances called prostaglandins. Additionally, coconut oil contains medium-chain triglycerides (MCTs), which can help lower blood cholesterol levels that affect hormone levels. Other foods contain healthy fats you should consider as well, such as avocados and nuts.
7. Avoid refined carbs
Refined carbs like pasta, white bread, and white rice may seem like staples in your diet, but when consumed frequently (especially in place of more nutrient-dense options), they can throw your hormones out of whack. That’s because refined carbs cause a spike in blood sugar levels—followed by a rapid drop—which triggers an insulin response in your body that triggers hunger soon after. So make sure you choose complex carbohydrates instead!
The first step toward hormone balance is eating hormone-balancing foods. The diet you eat can have a powerful effect on your hormonal health, so it’s important to incorporate certain foods into your diet. After following these tips there won’t be any doubts about what to eat for hormone balance.
