Food & Drink

6 Must have Foods Rich in Estrogen and its Benefits

Last updated on June 14th, 2023

Estrogen is a hormone that serves several functions throughout the body. It is essential to the development and preservation of female characteristics. These traits include features such as the reproductive system, pubic hair and breasts. Estrogen plays a significant part in these processes. In addition to promoting bone and cardiovascular health, estrogen positively impacts cognition, bone density, and cardiac health. However, most people are familiar with it because of its function in tandem with progesterone.

It is produced by the body’s ovaries, adrenal glands, and fatty regions. Some people have an adequate amount, some less while some in excess. Any imbalance in this hormone level in the body can cause problems for the person. Hence, we will look at some foods rich in estrogen, which may help you to make up for its deficiency.

This hormone can be found in both male and female bodies, although females produce a greater amount of this hormone.

Types of Estrogen

The following are the three primary types of estrogen:

  • Estrone (E1) 

After menopause, your body begins producing estrogen in the form of estrone.

  • Estradiol (E2) 

This is your body’s principal source of estrogen throughout your reproductive years. In terms of estrogen potency, this is the most powerful type of it.

  • Estriol (E3)

This is the predominant type of estrogen in pregnancy.

Importance of Estrogen

As with other hormones, estrogen is a chemical signal. It instructs your body on how and when to begin and end certain processes that impact your sexual and reproductive well-being. Your body then undergoes significant modifications as a result of these processes.

Menstrual cycle

Estrogen aids in ovulation as well as thickens the uterine lining in preparation for conception.

Obstetrics and fertility

Estrogen levels are at their highest in the days preceding ovulation. This is the most fertile time of your cycle. Estrogen also thins the mucus in your cervix. Because of these modifications, it is more simple to become pregnant.


Puberty is a time when estrogen levels increase. The rise causes changes in general body composition, including the development of breasts, as well as secondary sex traits.


The onset of menopause is characterized by a decline in estrogen levels and the cessation of ovulation. Reduced estrogen may cause hot flashes, vaginal dryness, mood swings, or even night sweats.

Importance of Estrogen
(Importance of Estrogen)

What impact does estrogen have in male or AMAB fertility?

Estrogen has a negative impact on the reproductive health of those who are born male. It affects a person’s sexual desire and capacity to achieve an erection and produce sperms. And this is the case with cisgender males, transgender women, or nonbinary persons with penises.

While a lack of sexual desire may be caused by inadequate estrogen, too much may induce infertility and ED. Gynecomastia is also caused by too much estrogen.

What is estrogen’s non-reproductive purpose?

Estrogen is responsible for regulating several vital functions in your body’s skeletal, cardiovascular, and central neurological systems, all of which affect your general health. It also regulates your:

  • Collagen production
  • Levels of blood sugar
  • Muscle and bone mass
  • Blood cholesterol levels
  • The flow of blood and oxygen
  • Focus and other aspects of brain function
  • Skin hydration

What are foods rich in Estrogen

Several foods contain phytoestrogens. Phytoestrogens are plant-based compounds that imitate estrogen.

Some research suggests they may impact the body’s estrogen level. There is, however, insufficient data to support this.


Nuts are among the most popular foods rich in estrogen. The highest estrogen concentrations may be found in nuts like peanuts, pistachios, and walnuts. Also, these nuts are great for a healthy body with minerals and vitamins. Please pick up a bag of mixed nuts and include them in your snacking plans. You need to eat the correct number of nuts to maintain a healthy estrogen level.


Soy products may be good for certain people’s diets. In terms of foods rich in estrogen for menopause, soy seems to be the most researched. Nutritionally, soy is a powerhouse of protein and heart-healthy fats. Isoflavones, however, are what really make it stand out nutritionally.


Berries, everyone’s favorite, are utilized to boost food’s nutritional value, flavor, and appearance. Raspberries, strawberries, blueberries, and cranberries are all good sources of poly estrogen. You can use these berries in your favorite desserts or eat them raw as a quick snack in between meals.

6 foods rich in Estrogen
(Top 6 foods rich in Estrogen)


Garlic’s flavor and aroma make it a common ingredient in many cuisines. Still, it also has a long list of health advantages. It is said to be one of the foods rich in estrogen. Garlic has the potential to be a lifesaver for women suffering from low estrogen levels. Despite the lack of conclusive data, garlic products may aid with bone-related deficits. You may add garlic into your diet in several ways, including a few cloves in the mornings with water.

Cruciferous Vegetables

Cruciferous veggies are your new best friends if you want to boost your body’s estrogen levels. Many women find that eating cruciferous vegetables like cabbage, cauliflower and broccoli helps to raise their estrogen levels in the body. In terms of phytoestrogens and lignans, these veggies are a powerhouse. You can use these in a variety of dishes, including salads. You can also make juices from these veggies by chopping them up and blending them.

Flax seeds

Flax seeds are one of the most in-demand foods rich in estrogen you can eat. Their phytoestrogen level is the greatest among phytoestrogen-enriched foods. Additionally, the dietary fiber in flax seeds aids in cholesterol reduction and digestive system balance. This is because they have a high content of omega-3 fats. Adding them to your regular diet is a cinch since they’re versatile. You can add these seeds to cereals, salads, yogurts, and smoothies, as well as utilize as a garnish.

Phytoestrogen-rich diets may provide some health advantages, although the efficacy and potential hazards of these foods are not well-documented in the scientific literature. Before making any substantial dietary changes or using any new supplements, you should make an appointment with a healthcare professional.

How can I naturally raise my estrogen levels

Hormone imbalances may lead to various health issues, and you can’t always avoid them. For instance, estrogen may induce weight gain when present in very low amounts or in excess. You may, however, put healthy habits into place that will help you keep your general health in check.

Sleep well

Your body’s hormone levels, which are essential for many processes, are best maintained when you get a full night’s rest each night.

Take steps to reduce your anxiety

When you are under a lot of stress, your body produces too much cortisol and adrenaline. Hormone imbalances caused by high amounts of stress hormones might have an adverse effect on estrogen levels.

Get enough exercise to keep your body in good shape

A reasonable level of physical activity can control the quantity of food you consume and the amount of body fat that you have. It may also help you have a good night’s sleep.

Limit your booze consumption

Alcohol use influences the body’s estrogen levels. Over time, estrogen overexposure may increase your risk of cancer too.

Maintain a healthy diet

To keep your hormones in check, keep an eye on what you eat. Sugar-free and high-fiber diets and healthy fats like those found in olive oil, nuts, and seeds may help regulate hormones. You can also follow a nutritionist or a proper diet chart if you want to lose some weight.

how to raise estrogen level naturally

How do foods that boost Estrogen work

In terms of chemical structure, phytoestrogens are remarkably similar to estrogen and imitate its hormonal functions. For example, it may have an effect on estrogen levels via binding to estrogen receptors in cells.

However, not all forms of dietary estrogen have the same effects. Certain phytoestrogens show estrogenic effects, indicating that they may enhance estrogen levels in the body. At the same time, certain others show antiestrogenic effects.

Some studies, however, have connected phytoestrogens to favorable health benefits. These are decreased LDL cholesterol, relief from menopausal side effects, a reduced possibility of osteoporosis, and decreased likelihood of some forms of cancer.

Disclaimer: The material in this post, especially advice, is only intended to serve as a general guide. It’s not a substitute for professional medical advice in any manner. For further information, go to a professional or your primary care physician. The writer disclaims all liability for this content.

Frequently Asked Questions

Are eggs high in estrogen?

It is often assumed that foods such as eggs have significant quantities of estrogen because these foods are generated in areas of the animal's body responsible for regulating the animal's hormones.

Do bananas increase estrogen?

No, bananas are not known to have a substantial amount of estrogen.

Is milk high in estrogen?

Yes, milk is categorized as food high in estrogen.

Does green tea have estrogen?

There is no conclusive research to back up this claim.

Does chocolate increase estrogen?

Dark chocolate includes estrogen-like compounds. Thus, eating chocolate may raise your estrogen levels.

What dried fruit has high estrogen?

Dried fruits are high in phytoestrogens. They are some of the dried fruits that contain the most phytoestrogens, such as apricots, dates, and prunes.

Does coffee increase estrogen?

Caffeine use has been linked to an increase in estrogen levels in several studies. However, no one knows for sure.

How can I test my estrogen levels at home?

You can check your hormone levels at home using several test kits available.

Does estrogen cause hair loss?

Estrogen is a normal and essential hormone, but excessive estrogen may lead to hair loss in both men and women.

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About the Author

Saswata Subhadarsini
Senior Content Editor

A voracious reader and enthusiastic writer, I have a knack for concocting a plethora of creative write-ups. I'm a trend-savvy researcher, always on the hunt for inspiration to create unique and captivating content. I fancy myself a genre chameleon, flitting from intellectually stimulating pieces to captivating works of fiction. Whenever not weaving my thoughts into words, I indulge in my love of painting, cooking, dancing and some good old Netflix binge!

Saswata Subhadarsini

A voracious reader and enthusiastic writer, I have a knack for concocting a plethora of creative write-ups. I'm a trend-savvy researcher, always on the hunt for inspiration to create unique and captivating content. I fancy myself a genre chameleon, flitting from intellectually stimulating pieces to captivating works of fiction. Whenever not weaving my thoughts into words, I indulge in my love of painting, cooking, dancing and some good old Netflix binge!

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