Best Estrogen Rich Foods for Women Health Care & Breast Growth 

Estrogen plays a crucial role in women’s development. It is mainly responsible for a reproductive system, to regulate menstrual cycle. Low level of estrogen is due to hormonal imbalances in our body.

Don’t be discouraged if your test has detected low levels of estrogen in your body. There is a way out for every problem you face.

Nature has blessed us with so many foods that increase estrogen. By intake of estrogen rich foods, you can surely boost up estrogen levels in your body.

What is Estrogen and Why is it Vital?

Women have two sex hormones one is progesterone and other is what we called ‘Estrogen’. It is responsible for puberty.

Estrogen is also found in men, but in small amount. Too much estrogen present in men’s body will lead to other complications.

Estrogen is very essential for women, as it governs fertility, development of breasts, pubic growth, and menstruation. It is also responsible for developing of bones.

Women certainly desire to have good-looking breasts, child, attractive body, and spotless skin.

And sometimes it’s not possible if your hormones are not functioning properly in your body. Estrogen is mostly responsible for maintaining all these requirements.

We will provide you with foods high in estrogen, which will help you to have a good health, and perfect breast size.

You will find many medicines which can increase estrogen levels in your body, but it’s not safe for long term and has side effects on your body.

Natural way is always safe, and good. If followed always gives effective and lasting results.

Let’s look some of the estrogenic foods including wide range of herbs, fruits, vegetables, spices, beverages, seeds, dry fruits and nuts.

What Foods have Estrogen?

Nuts

1. Pistachios

The topmost estrogenic food is Pistachios. Among all nuts, it contains maximum of phytoestrogens.

Quantity and Consumption

• Eat 1 ounce (28 gms) of pistachios daily.
• It contains 49.5 mg of Isoflavones, and 382.5 mcg of Phytoestrogens per 100 gm.
• Roasted pistachios are really delicious which can be eaten plainly.
• You can also consume it in ice cream, or add them in your smoothies and yogurt.

2. Walnuts

Walnuts are considered to be one of high estrogen foods. It contains phytoestrogens, omega-3 fatty acids, protein, and lot of other nutrients (1).

Quantity and Consumption

• Eat 1 ounce (28 gms) of walnuts daily.
• It contains 14.9 mg of Isoflavones , and 26 mcg of Phytoestrogens per 100 gm.
• You can take daily requirement of walnut in many forms, like; you can top them over fruits or fruit salad or mix in ice cream, shakes, and yogurt.

There are other nuts that increase estrogen which you can consume between meals. They are Almonds, Chestnuts, Peanuts, and Brazil nuts. All these nuts contain healthy fats, and protein. It also has isoflavones which is similar to hormone estrogen.

Dry Fruits 

3. Dried Prunes, Dates and Apricot

These fruits when dried are considered to be healthiest, as phytoestrogens, minerals and vitamins get doubles after drying. It contains lot of fiber and phytoestrogens.

Quantity and Consumption

• 248 gms of Prunes provides 177.5 mcg of Phytoestrogens per 100 gm.
• 24 gms of Dates provides 329.5 mcg of Phytoestrogens per 100 gm.
• 130 gms of dried Apricots provides 445.5 mcg of Phytoestrogens per 100 gm.
• Have them together as a healthy snack.

Seeds

4. Flaxseeds

Flaxseeds are considered to be one of the best in foods that contain estrogen (2). It is known as top source of estrogen.

The other name for flaxseed is ‘linseeds’. It is also a good source of dietary fiber and rich in omega-3 fatty acids. Therefore, it helps in reducing cholesterol levels from the body.

Quantity and Consumption

• Have 1 tbsp of flaxseeds.
• It contains 5 mg of Isoflavones, and 379,380 mcg of Phytoestrogens per 100 grams.
• You can sprinkle the seeds in breakfast cereals, or add in bread or cakes while baking.

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5. Sesame

Sesame is also considered to be high in lignans, which is a hormone that helps in balancing estrogen levels in a woman’s body. It also consists of high amount of vitamins, minerals, and fiber.

Quantity and Consumption

• Have 1 ounce of sesame seeds.
• It contains 11.2 mg of Lignans, and 8008.1 mcg of Phytoestrogens per 100gm.
• Sesame seeds can be consumed in soups, vegetables, and salad. You can make a paste and use it as a dip and eat with carrot sticks, nachos, or chips.

Other seeds which are rich in estrogen are Sunflower, Fennel, and Chia seeds. You can mix all these seeds and add in muesli or cereal. It is very helpful in breast growth.

Soy Products 

6. Soy Beans

Another best source of phytoestrogen is Soy. It contains flavone and a plant product ‘genistein’ which provides similar effect of estrogen in the body.

The pods produce by soy plant is known as ‘Edamame’ which is in charge of these similar effects.

Quantity and Consumption

• Have 1 cup of soy daily.
• It contains 24mg of isoflavone, or 103,920mcgPhytoestrogens per 100 gm.
• Boiled Soy beans can be best enjoyed mixed in vegetable salad or you can roast soy nuts and eat it throughout the day, in between meals.
• Soy is beneficial to provide other nutrients too apart from estrogen.

7. Soy Milk

Soy milk is very helpful to provide relief from menstrual cramps (3). Being super loaded with phytoestrogens, it benefits by improving the levels of estrogen in the body.

Quantity and Consumption

• Drink 200 ml of soy milk every day.
• It contains 30 mg of isoflavone, or 2 mcg Phytoestrogens per 100 gm.
• 200 ml packs of Soy milk are easily available in the market. You can drink or if you don’t like to drink it plain, then you can add this milk instead of cow’s milk in your breakfast cereals.

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8. Tofu

Tofu is similar to cottage cheese made by soy milk. It helps to restore estrogen levels in the body.

Quantity and Consumption

• Have 3 ounces of Tofu, which contains 20 mg of isoflavone, or 27,150 mcg of Phytoestrogens.
• Tofu is soft which can be cut into small pieces and mixed in salads or vegetables, and curries.

Soy is considered to be one of the best estrogen foods. Other soy products which are extremely rich in phytoestrogen are Soy Yogurt, and Tempeh.

Legumes 

9. Black Beans

Black beans are considered to be one of people’s favorite foods, as it is loaded with lots of nutrients like fiber, protein, vitamins and minerals, and rich in antioxidants. It improves fertility in women.

Quantity and Consumption

• You can eat 172 gms of black beans every day.
• It contains 5330 mcg of Phytoestrogens per 100 gm.
• Boiled beans can be consumed directly by adding some salt and pepper.
• Or you can add them in salads, sandwiches or make black beans curry.
• Cooked baked beans are also available in the market which can be used directly.

Other legumes like Chickpeas and white beans can be added in your diet. It also gives the same estrogen effects in your body and can be consumed similarly like red beans.

Grains

10. Multigrain Bread

 Multigrain bread is a common diet which is loaded with different grains like oats, wheat, barley, and rye. All this grains contains a phytoestrogen called ‘lignan’.

Some multigrain bread also contains flaxseeds and sesame seeds. These grains and seeds are considered to be rich foods that have estrogen.

Quantity and Consumption

• You can eat 1 slice (26 gm) of multigrain bread daily.
• It contains 1244 mg of Lignans and 4798.7 mcg of Phytoestrogens per 100 gm.
• Replace your regular bread with multigrain bread.
• Best enjoyed as sandwiches for breakfast, lunch, or dinner.
• You can also toast and apply butter, peanut butter, cheese, jam, or Nutella spread and have it for breakfast or as a snack.

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Vegetables

11. Alfalfa Sprouts

Having Alfalfa sprouts is a very healthy way to boost your estrogen levels. It is best for many who are on a low calorie or carb diet.

Quantity and Consumption

• One serving of 33 gm of Alfalfa sprouts contains 130 mg of Isoflavones, and 4 mcg of Phytoestrogens.
• You can add these sprouts in sandwiches, salads, or veggies.

12. Green Beans

Green beans are an excellent source of iron and other nutrients. Do you know that this healthy food if consumed daily can increase the chances of fertility and normalize your monthly cycle?

Quantity and Consumption

• One serving of 110 gms of green beans contains 42.9 mg of Isoflavones, and 8 mcg of Phytoestrogens.
• Green beans can be cooked as a vegetable, and eaten with bread or rice.
• You can also mixed it with other vegetables and eat.

Other Vegetables containing lignan, which mimics estrogen effects in the body, are;

• Brussel Sprouts
• Peas
• Cabbage
• Cauliflower
• Broccoli
• Kale
• Collard
• Winter Squash

Lignan is known to improve breast size, and it also reduces the risk of cardiovascular disease.

Fruits

13. Peaches

Peaches are good source of phytoestrogens and other essential nutrients. This fruit not only helps to enhance breast growth, but also diminishes the risk of heart diseases and cancer.

Quantity and Consumption

• 175 gms of peach contains 4.55 mg of isoflavones, and 64.5 mcg of phytoestrogens.
• Peaches are delicious and can be eaten simply.
• You can also add peaches in fruit salad, or make desserts like peach cobblers or peach pies.

14. Strawberries

Strawberries are one among food with estrogen. This fruit is not just scrumptious, but full of nutrients other than phytoestrogens. Taking this fruit daily reduces the risk of obesity, and provides you with healthy skin and hair.

Quantity and Consumption

• 152 gms of strawberries contains 3.65 mg of isoflavones, and 51.6 mcg mcg of phytoestrogens.
• You can eat raw strawberries. It gives lot of energy so best to have during the day.
• Have this fruit with ice creams, yogurt or can make strawberry cheese cake, pancakes, waffles or shakes.

Other fruits which increase high estrogen levels in body are Watermelon, Plums, Apples, Oranges, Cherries, and Rasp-Berry.

Herbs

15. Wild Yam

Naturopathic physicians has recommended wild yam for breast growth. It also has phytoestrogens which promotes the growth of tissues of the breast and regulates menses.

Process:

• Drink wild yam tea which helps in regulation of menstrual cycle, and increases the chances of fertility too.
• Wild yam contains natural progesterone and estrogen which helps to maintain reproductive cycle.
• Continue taking this capsule for few months 2 times a day.

16. Saw Palmetto

Saw Palmetto is helps to boost up estrogen levels. It is easily available in the market in form of pills, or capsules, and tea.

Process:

• Drink 3 cups of saw palmetto tea regularly for 2-3 months.
• If you are taking this in a form of capsule, then it is recommended to take 160 mg, twice in a day.

17. Red Clover

Red clover is an herb which helps in getting firm breasts. It consists of 4 phytoestrogens which are well-known in increasing the size of the breast naturally.

Process:

• Take 1-2 tsp of dry red clover.
• Boil a cup of water, and add red clover in it.
• Let it steep for about 30 minutes.
• Strain the tea, and drink regularly for up to 3 times a day.
• Continue this process for a month or two and you will notice the changes in your breast size.

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18. Dandelion Root

Dandelion root is one of the herbs that increase estrogen. It is efficient in forming new breast cells and tissues.

Taking dandelion tea every day will make your breast grow naturally.

Beverages

19. Red wine

 Red wine is enjoyed by most of us. Phytoestrogen found in red wine is known as ‘resveratrol’ which provides high estrogenic effect in the body. Having wine in moderate doesn’t harm but benefits in certain ways.

 Quantity and Consumption

• Enjoy 30 ml of red wine daily.
• This much quantity is sufficient, and provides 4.95 mg of isoflavones, and 53.9 mcg of phytoestrogens.
• Now you have a reason to toast red wine with your friends.
• Enjoy it with some peanuts or roasted nuts.

Note: Physicians don’t recommend more than 2 portions of wine for men and 1 portion for women in a day.

Other beverage which you can enjoy almost every day is Orange juice, Cranberry juice, Green Tea, Black Tea, Coffee, and White Wine. All of them are loaded with phytoestrogens.

Spices

20. Fenugreek

Some people believe that fenugreek helps in increasing the dimension of the breast and make it firm. It is actually a phytoestrogen herb, which produces estrogen and progesterone hormones, known for regulating menstrual cycle, and expanding the size of breast.

Process:

• Take some fenugreek powder, and add ½ tsp in your diet.
• Add this powder in your sprouts, it tastes well.
• You can also take fenugreek in a form of capsule, up to 3 times a day.

Other Phytoestrogen Foods

21. Dairy Products: Milk and Cheese

It mimics estrogen, progesterone, and prolactin hormone in our bodies. Prolactin hormone is also essential for breast development.

22. Seafood: Shellfish, Oysters, Seaweed, and Prawns

These are rich source of manganese which increases sex hormones, estrogen, and progesterone.

It also helps in proper thyroid function of the bodies. When hormones are in balanced state, then bodies will function naturally.

23. Monounsaturated Fats: Olive Oil, Eggs, Avocados, Coconut Oil, Cold-water Fish

Breasts are made of epithelial and fat tissues. These are healthy fat sources and consuming healthy fats will increase more fat cell production which causes breasts to grow naturally.

Some High Estrogen Foods to Avoid

 Many people, be it men or women are having imbalanced estrogen levels in their bodies.

In men, problems like infertility, breast enlargement, and sexual dysfunction (erectile dysfunction) are caused due to excess of estrogen in bodies.

In women, symptoms like pre-menopause (for obese or overweight) or abnormal breast growth (very big breast) are caused to due to surplus amount of estrogen in body.

Such people should avoid consuming very high estrogen foods like soy products, flaxseeds, broccoli, alcohol, and fibrous foods.

They should strictly avoid all types of sugar, high fructose foods, conventional dairy, and conventional meat, BPA plastic and Teflon pans.

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Conclusion

We have known the significance of estrogen hormone and the role it plays in our endocrine system.

A low or high level of estrogen affects our bodies in certain ways. So, it is very important to have a balanced hormone for our bodies to function normally. So, try to consume 30-50mg of foods high in estrogen.

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