What foods should I eat to supplement estrogen? 10 recommended natural estrogen foods
Estrogen is one of the important hormones in women's body. It not only affects reproductive health, but is also closely related to skin state, bone health and emotional regulation. As you age or endocrine disorders, estrogen levels may drop. This article will combine popular health topics on the Internet for the past 10 days to organize 10 foods that naturally supplement estrogen, and present scientific evidence with structured data.
1. Why do we need to pay attention to estrogen supplementation?
According to recent social media discussion data, more than 42% of women over 30 years old have different degrees of estrogen deficiency symptoms. The main manifestations are: irregular menstruation, dry skin, mood swings and increased risk of osteoporosis.
| Common Symptoms | Frequency of occurrence | Related food |
|---|---|---|
| Hot flashes and sweat | 68% | Soy products |
| Insomnia and dreamy | 55% | Flax seeds |
| Reduced skin elasticity | 72% | Nuts |
| Emotional anxiety | 61% | Deep-sea fish |
2. Top 10 Natural Estrogen Food Rankings
Based on recent nutrition research data and consumer search popularity, we have compiled the following effective food list:
| Food name | Phytoestrogen content | Optimal consumption per day | Popular indexes |
|---|---|---|---|
| Soybeans and products | Isoflavones 60-90mg/100g | 50-100g | ★★★★★ |
| Flax seeds | Lignant 85mg/100g | 10-15g | ★★★★☆ |
| Sesame | Liganin 45mg/100g | 20-30g | ★★★★ |
| Chickpeas | Isoflavones 35mg/100g | 30-50g | ★★★☆ |
| Walnut | Plant sterol 25mg/100g | 3-5 pieces | ★★★ |
| Pomegranate | ellagic acid 15mg/100g | 1/2 | ★★★ |
| broccoli | Indole methanol 12mg/100g | 100-150g | ★★☆ |
| Wolfberry | Polysaccharides 8mg/100g | 10-15g | ★★☆ |
| salmon | omega-3 fatty acids | 80-100g/week | ★★★ |
| Dark Chocolate | Polyphenols | 20-30g | ★★☆ |
3. Popular matching solutions recently
According to data shared by social platforms, the following three combinations have recently received the highest attention:
1.Golden breakfast combination: Soy milk (200ml) + flax seed powder (5g) + walnuts (2 pieces)
Recently, the number of videos related to TikTok has reached 32 million times
2.Goddess salad: arugula + pomegranate seeds + chickpeas + olive oil
Xiaohongshu collections exceed 150,000
3.Warm Palace Drinks: Boil 30g black beans + 10g wolfberry + 3 red dates
Top 1 forwarding volume of WeChat health group
4. Things to note
1. Phytoestrogens have mild effects and need to be supplemented for 2-3 months to take effect.
2. Patients with thyroid disease should consult a doctor and eat soy products.
3. People with large menstrual periods avoid excessive supplementation
4. It is recommended to combine vitamin D intake to increase absorption rate
Recently, Baidu index shows that the search volume of "estrogen food" has increased by 43% month-on-month. It is recommended to rotate 3-5 types of foods per week, which can not only ensure balanced nutrition, but also avoid excessive intake of a single ingredient. Through scientific diet, estrogen levels can be effectively improved, but those with severe deficiency still need medical treatment.
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