Last week we talked about some of the signs and causes of estrogen dominance, and some things you can do to help prevent it. This week I want to highlight a couple of power foods that can help you out even more. By adding these two things into your daily diet, you can potentially balance out high estrogen levels and experience a decrease in signs and symptoms.
I always like to reiterate that health is holistic, meaning that just doing one thing might not make a big difference if all other things are working against it. So, adding these two foods to your diet can help, but it won’t fix the problem if you’re not sleeping well, your stress is through the roof, or your diet is a mess (no judgement…I’ve totally been there!)
The good news is that it is a step in the right direction and a small win. Mastering one healthy habit at a time is what it’s all about. It takes patience but the little things add up to big victories down the road.
Now on to the superfoods!
Superfood #1: Flaxseeds
The health benefits of flaxseeds are many and magnificent. Flaxseeds are one of the most concentrated food sources of the omega-3 fatty acid ALA (alpha-linolenic acid). ALA is the precursor to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are the fatty acids found in fish. Omega-3’s are well known for their anti-inflammatory properties and an anti-inflammatory diet is essential for natural hormone balancing.
Flaxseeds and hormone health
Flaxseeds are a concentrated source of lignan phytoestrogens. While it may seem kind of strange that a food that is considered a phytoestrogen would actually help lower estrogen levels, just stick with me on this one. The lignans in Flaxseeds can actually help change the way estrogen is metabolized, pushing it down the more beneficial metabolic pathways, rather than the potentially harmful pathways. Like I’d mentioned in the previous post, estrogen dominance isn’t usually caused by the overproduction of estrogen, but rather how it is used and excreted by the body.
Flaxseeds and digestive health
Part of clearing excess estrogen properly is having healthy bowel movements daily. Flaxseeds are a great source of both soluble and insoluble fiber that can help combat constipation and get things moving as they should!
The best way to eat Flaxseeds
Flax seeds should be purchased whole and ground just before eating to prevent oxidization. Ideally, you want 2 TBSP per day. The ground seeds can be sprinkled into smoothies, on top of salads, into oatmeal or yogurt. Or, you can mix the ground flax seeds with water and drink it straight.
How to store Flaxseeds
Whole Flaxseeds should be stored in an airtight container in a dark, dry and cool place (i.e. the fridge or a cool pantry). They will keep for about 3 months and can be frozen to extend shelf life for up to 6 months.
Superfood #2: Broccoli Sprouts
Before broccoli matures into beautiful green florets, it starts as a bunch of sprouts. While you probably haven’t given them much thought, broccoli sprouts pack a powerful nutritional punch and are helpful in the detoxification of excess estrogen.
Health Benefits of Broccoli Sprouts
Broccoli sprouts contain compounds known as glucosinolates, more specifically, indole-3-carbinol and sulforaphane. These compounds have been shown to have anti-cancer effects and increase the ability of the liver to detoxify toxic compounds. While initially researchers were investigating the beneficial compounds in broccoli, they discovered that the broccoli sprouts contained these compounds in much higher concentrations (like 30-50 times higher). Sulforaphane may also be effective in getting rid of H. pylori, the bacteria most responsible for peptic ulcers.
How to get more Broccoli Sprouts in your life
Ideally, you want to consume about ½ cup of broccoli sprouts per day to reap all the benefits of this powerful food. You can add them to salads and sandwiches or even blend them up with some filtered water, lemon juice, and sea salt for a quick shot.
How to shop for Broccoli Sprouts
You can find broccoli sprouts at most health food stores in the produce section. They often come in small plastic clamshell tubs. Look for green tops and white stalks and they should have a fresh smell (don’t be afraid to smell them on the spot at the grocery store!) If there is an unpleasant odor then they aren’t fit for consumption
How to store broccoli sprouts
I’ve heard various opinions on the longevity of broccoli sprouts, but I like to err on the side of caution and eat them within four days of purchase. Unfortunately, broccoli sprouts don’t maintain their benefits (or taste) when frozen.
I haven’t tried it yet, but apparently, it is really easy to grow your own broccoli sprouts. When I do, I will be sure to post a tutorial. If you get there before I do, I’d love to hear about your experience!
So there you have it, the two best foods to help with estrogen dominance. I’d love to hear the creative ways you are incorporating them into your diet. Feel free to send me a DM on Instagram.
Think you might have estrogen dominance but not quite sure? Take the quiz below to find out.