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Antioxidant-rich foods for hormonal balance

Antioxidant-rich foods for hormonal balance

Use profiles Forskolin and insulin sensitivity select personalised advertising. How we Antioxidant-ricn this article: History. Eating just ONE Brazil nut meets percent of your daily selenium requirements.

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12 Signs Of Hormonal Imbalance In Women

Antioxidant-rich foods for hormonal balance -

Seeds play a helpful role in balancing hormones due to their unique properties. Flaxseeds, known for their high content of lignans, have been shown to aid in the elimination of excess estrogen by binding to it.

This can be beneficial for hormone balance, especially in conditions related to estrogen dominance. Pumpkin seeds, rich in zinc, support production of progesterone, an essential hormone for balancing estrogen levels, particularly during the follicular phase of the menstrual cycle when estrogen levels rise.

Sesame seeds, high in Zinc and lignans, help block excess estrogen while progesterone rises. In postmenopausal women, sesame ingestion has been found to improve blood lipids, antioxidant status, and even sex hormones.

Supplementing your diet with herbs and adaptogens, in addition to a well-rounded and nutrient-dense hormone-balancing food diet, can provide further support for natural hormonal rebalancing. Take 1 tsp of Sex Dust® and add it to your daily coffee, tea, or smoothie to support hormonal balance and libido.

Our natural hormone balance and libido supplement combines Shatavari root extract , Shilajit, Epimedium, Schisandra, Cacao, and Maca to target stress and aid in healthy hormone balance.

Prioritizing hormonal balance is crucial for women's overall health and vitality. By making dietary changes, embracing these 12 foods to balance hormones and supplementing with hormone supportive herbs and adaptogen supplements , you can take proactive steps towards bringing your hormones back into balance and achieving optimal health.

Remember, small changes in your diet can have a big impact on your hormonal well-being. Add these hormone-balancing foods to your diet today! Editorial Policy: At Moon Juice, we strive to deliver high-quality health and wellness content.

Our articles are written by experienced authors who have knowledge on these topics. To ensure accuracy and reliability, all content is meticulously researched using trustworthy sources and studies, which are linked at the end of each article. Our goal is to provide readers with valuable and informative content on wellness-related topics, but we want to emphasize that this information is intended for educational purposes only and is not a substitute for medical advice.

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Blog Come curious and dive deep with our favorite doctors and experts. Avocado One of the best foods for balancing hormones is avocado. How Does Avocado Help Balance Hormones?

Berries Berries, including blueberries, blackberries, raspberries, and strawberries, also offer hormone-balancing benefits. How Do Berries Help Balance Hormones? Cacao Cacao, known for its rich and decadent flavor, offers more than just a delicious treat.

How Does Cacao Help Balance Hormones? Cinnamon Cinnamon is not only a flavorful spice but also a powerful ingredient for promoting balanced hormone levels. How Does Cinnamon Help Balance Hormones?

Coconut Oil Coconut oil, with its rich content of fatty acids, including medium-chain fatty acids, is a valuable addition to a hormone-balancing diet. How Does Coconut Oil Help Balance Hormones? Green Tea Green tea is known for its plethora of health benefits, particularly its ability to help balance hormones naturally.

How Does Green Tea Help Balance Hormones? Leafy Greens Leafy greens, such as spinach and kale, are nutritional powerhouses that contribute to hormone balance. How Do Leafy Greens Help Balance Hormones? Lentils Packed with antioxidants and fiber, lentils provide essential nutrients that support overall health and well-being.

How Do Lentils Help Balance Hormones? Maca Maca, a native Andean root, has been cultivated for thousands of years for its many health benefits. How Does Maca Help Balance Hormones?

Nuts Nuts, such as Brazil nuts, almonds, and walnuts, are excellent additions to a hormone-balancing diet. How Do Nuts Help Balance Hormones? Seeds Seeds, such as sesame, pumpkin, and flax seeds, offer immense benefits for hormone balance. How Do Seeds Help Balance Hormones?

Sex Dust® for Hormone Balance Supplementing your diet with herbs and adaptogens, in addition to a well-rounded and nutrient-dense hormone-balancing food diet, can provide further support for natural hormonal rebalancing.

SUBSCRIBE ONE TIME. Rated 4. Shatavari Hormone Root. Magnesium is Essential to Balancing Hormones Magnesium is one of the most essential minerals to help balance thyroid hormones. Choose Dark Chocolate for Magnesium and Other Health Benefits Last but certainly not least — dark chocolate makes our magnesium-rich list of foods!

There are nine B vitamins in total, and certain foods contain specific vitamin Bs. For example, salmon is an excellent source of many B vitamins. It contains B1, B2, B3, B5, B6, and B Leafy greens like spinach, kale, collard greens, and even romaine lettuce contain B9, also known as folate.

Eggs are one of the best sources of B7, also known as biotin. They also contain B2, B5, B9, and B For vegans, a supplement is absolutely necessary. And so is nutritional yeast, which is great sprinkled on popcorn. Nutritional yeast contains incredibly high amounts of B1, B2, B3, and B6, a fair amount of B9 and B12, and a little B5.

Other foods with notable amounts of vitamin Bs are: Sunflower seeds Beef Trout Clams Mussels Oysters Turkey Chicken Milk Yogurt Beans Organ meats like liver Probiotics Probiotics are essential to healthy gut bacteria help balance out stress levels, hormone levels and hormones out.

Liver-Enhancing Nutrients Your liver is the hormone balance and primary organ that breaks down and rids the body of excess estrogen, a common cause of hormonal imbalance.

Vitamin D3 Forty-one percent of Americans are deficient in vitamin D, according to a study published in the journal Nutrition Research. Hormone Balance Supplements and a Balanced Diet vs.

Thyroid Hormones For postmenopausal women, maintaining balanced hormones becomes increasingly vital for overall health and well-being. Ready to Regain Hormonal Balance and Improve Your Quality of Life?

New Patients. Name Required First Last. Phone Required. Email Required. Physician - First Choice Physician - First Choice John C. Foster, M. William Johnson III, M. Rupa D. Goolsby, M. Mallory Scogin, M. Berries, such as blueberries, strawberries, and raspberries, are loaded with antioxidants and phytonutrients.

These antioxidants combat oxidative stress and inflammation, both of which can disrupt hormonal balance. For example, inflammation is one underlying cause of PCOS and can lead to excessively high insulin and testosterone levels.

Add berries into your morning oats, enjoy them with a handful of nuts for a satisfying snack, or top them onto a salad for a pop of color and sweetness. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These healthy fats help to lower inflammation and promote optimal blood sugar balance.

Fish is also a rich source of selenium and vitamin D which supports thyroid hormone production. Aim to eat at least one serving of fish per week. Omega 3 Fish oil that goes down easy and boosts Omega 3 levels. Nuts and Seeds Nuts and seeds are rich sources of essential minerals, like magnesium, zinc, and selenium.

These minerals are crucial for production of thyroid hormones, insulin sensitivity, and healthy testosterone levels. Eating just ONE Brazil nut meets percent of your daily selenium requirements. Since all nuts and seeds have a unique nutrition profile, aim to eat a variety of these foods throughout the week:.

Our Thyroid Support supplement provides zinc, selenium, and many other crucial nutrients shown to reduce inflammation and support the conversion of active thyroid hormone. Thyroid Support The perfect synergy of nutrients for thyroid health.

Root Plate for Meal Planning While all of these foods provide a variety of nutritional benefits, the way you plan your meals is also key in supporting hormone balance.

We use two separate methods to help our members create a meal plan for balanced hormones. With this method, a quarter of your plate contains a protein source, the other quarter contains a source of fiber-rich carbohydrates, and half of your plate is full of non-starchy vegetables for added fiber and phytonutrients.

We also recommend a serving of healthy fats, since fat is foundational in making sex hormones, balancing blood sugar, and keeping you satisfied after a meal. Keep in mind that sleep, movement, and stress management are all interconnected in maintaining healthy hormone levels as well.

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Certain foods are optimal for supporting hormone health. The goal is to include these hormone-friendly foods in your foode diet when possible or pick them over less nutritious choices if you have the Antioxidsnt-rich, Bhatia explains in her balane. These nAtioxidant-rich are not only Antoxidant-rich for hormone health, but Forskolin and insulin sensitivity provide foofs range of other benefits which makes balamce a bzlance addition Antioxidant-rich foods for hormonal balance any fopds.

Chia seeds are rich fpods vitamins, antioxidants and healthy hirmonal that caloric restriction and insulin sensitivity body needs, Antioxiadnt-rich their high foe content makes them a superior choice, according to Bhatia.

Dietary fiber is important for hormone balance, says Bhatia, because it helps with the management of blood sugar and insulin resistance.

Fiber also supports gut motility and keeps us feeling full and satiated. Chia seeds contain about 10 grams of fiber per 1-ounce serving, and the goal is to get 25 to 30 grams of total fiber each day. Ground chia seeds can be added to smoothies, yogurt, oatmeal and other dishes to boost the fiber content.

Fat is needed to make cholesterol, which is a foundational building block for hormone production, says Bhatia. Healthy fats nourish the body and brain, says Bhatia, and help stabilize insulin and blood sugar levels.

Increasing your intake of healthy fats can help with hormone balance and good cholesterol, Bhatia notes. slowly build up the right healthy fat balance," says Bhatia, adding that this can help the body build hormones appropriately. Omega-3 fats contain the cholesterol the body needs for hormone production as well as anti-inflammatory propertiessays Bhatia.

Salmon is rich in omega-3 fatty acids, including eicosapentaenoic acid EPA and docosahexaenoic acid DHA. Salmon can also help metabolize estrogen, preventing it from being stored in the body, Bhatia notes. Salmon is one of Bhatia's top superfoods for hormone health.

In addition to helping the body maintain a healthy hormone balance, salmon is a great source of protein and other vitamins. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage can also play a role in metabolizing hormones, including estrogen, says Bhatia.

The versatile family of vegetables are packed with phytonutrients, vitamins and antioxidants, which can help support healthy estrogen levels and overall hormone health, Bhatia adds.

Cruciferous vegetables are also high in fiber and filling, making them a nutritious main dish or addition to a meal. Cruciferous vegetables specifically produce a nutrient called sulforaphane, which is thought to provide a host of remarkable benefits, from protecting your DNA to defending against free radicals, TODAY.

Dark or deeply colored vegetables like kale, dandelion root, collard greens and spinach are rich in vitamins and minerals that can help support overall health, as well as the liver and thyroid, Bhatia notes. Leafy greens often contain high amounts of vitamins A, C and E, and CoQ10, Bhatia notes, which are important for healthy hormone balance.

Sweet potatoes are a delicious root vegetable that is rich in fiber, potassium and, most notably, vitamin ABhatia notes. The Thanksgiving favorite actually contains beta carotene, which the body coverts into vitamin A after eating, TODAY. In addition to helping maintain overall health and support hormone balance, sweet potatoes can help boost eye health.

One medium sweet potato provides all the vitamin A you need in a day. It's a great side dish and addition to meals, especially during the fall. Brazil nuts are nutrient-dense and naturally high in selenium, a mineral needed to maintain thyroid function, says Bhatia.

Selenium is directly involved in the production of thyroid hormones, Bhatia adds, which help control metabolism. You only need about two per day to get what your body needs, says Bhatia. Just one Brazil nut contains about 95 micrograms of selenium, and the recommended daily intake for most adults is 55 micrograms of selenium.

In addition to adding these healthy foods to your diet, Bhatia recommends avoiding or minimizing added sugarsalcohol, caffeine and processed foods.

How you're eating matters, too, says Bhatia: "Eating at a consistent schedule can help keep our blood sugar stable, and blood sugar stability helps to manage hormones more effectively. Also note that while a nutritious diet does support hormone health, it has limitations, says Bhatia.

Treatment for a hormonal imbalance depends on the underlying cause, but it often involves medication, per the Cleveland Clinic. Trying to add more nutritious foods to your diet won't do harm.

But if you have concerns about your hormone levels or symptoms of a hormonal imbalance, consult your health care provider or an endocrinologist.

Caroline Kee is a health reporter at TODAY based in New York City. IE 11 is not supported. For an optimal experience visit our site on another browser. SKIP TO CONTENT. Today Logo. Share this —. More News Life Books Trending Recipes Read With Jenna Astrology Inspirational Holidays Relationships TODAY Table Help Newsletters Start TODAY Halloween Shop TODAY Awards Citi Music Series Listen All Day.

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Caroline Kee Caroline Kee is a health reporter at TODAY based in New York City.

: Antioxidant-rich foods for hormonal balance

14 Healthy Foods High in Antioxidants

These are some important minerals that improve muscle functionality and strengthen bones. Apples are a rich source of quercetin, an antioxidant that reduces inflammation in the body.

This fruit helps in fighting high blood pressure, reduces the risk of cancer, and keeps viral infections at bay. It is the perfect fruit for weight loss since it provides dense nutrition while being low in calories and rich in fibre.

Adding flaxseed to your daily diet can do wonders for your health. It is very rich in antioxidants, fibre and healthy fats. Flaxseed has been a long-standing staple in a healthy diet because it is packed with a huge amount of nutrients and essential fatty acids. In fact, milled flaxseed is multi-functional and tastes great.

These are two majorly amazing perks that make this food easy to incorporate to your diet! Most people are aware of the fact that green tea provides numerous health benefits. Along with that, it also boosts metabolism in the body. Green tea accommodates theanine, a compound that reduces the release of cortisol which is a stress hormone.

It also has antioxidants that reduce inflammation and lower the risk of disease. Blueberries are not only sweet in taste, but they also have high antioxidant activity!

Eat three or four cups of blueberries per week to improve your health. Blueberries actually have numerous health benefits such as improving heart health, preventing urinary tract infections, and improving vision.

Pumpkin seeds are a great source of magnesium. Magnesium is the anti-stress mineral that works alongside vitamin C and vitamin B5 to support the adrenal glands and lower stress levels.

Unfortunately, stress depletes our magnesium levels. Hence, it is important to consume pumpkin seeds regularly to maintain magnesium levels. Eggs contain a healthy dose of choline, a vitamin that helps us produce the neurotransmitter acetylcholine, which is essential for the functioning of the nervous system, brain health, memory and development.

Eggs are highly rich in omega 3 fatty acids, the anti-inflammatory fats that provide assistance to the brain. When the mind and nervous system is healthy, a person is able to cope with stress better.

Magnesium improves our insulin sensitivity meaning that our bodies are better able to use insulin and to regulate our blood sugar levels as well as regulating our nervous system especially helpful with PMS symptoms and with PCOS.

Magnesium food sources include and so are easy to incorporate into your daily foods! For hormone production and balance we need to ensure our gut bacteria are flourishing so eating fermented foods daily kefir, olives, fermented vegetables , prebiotic foods and probiotic yoghurts etc as well as eating as many different foods as possible in a week will help maintain the diversity you need.

If you would like help with nutrition, why not book in for a free 15 minute no obligation discovery call using the form below:. Home Consultations Nutritional Therapy Functional Medicine Gut Health Hormone Imbalance Functional Lab Testing Testimonials Contact.

Home About Consultations Nutritional Therapy Functional Medicine Gut Health Hormone Imbalance Functional Lab Testing. Top 10 foods to restore hormone balance Hormones have a huge impact on our overall health and well being as they affect everything from our menstrual cycles to health issues such as PCOS, Thyroid, PMT and Endometriosis.

Also read my read post on: Top 10 Daily habits to promote Hormone Balance Cruciferous vegetables These are part of the brassica family and when cut, chewed or cooked a phytochemical known as Indolecarbinol is produced.

Examples include: Rocket Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Kale Radish Eat good fats daily Eating good fats is essential for hormone production as it is these fats that build our hormones as well as reduce inflammation.

Eat a rainbow of vegetables By eating a rainbow of vegetables with a wide variety of colours we can be sure we are getting different nutrients and a wide variety of different vitamins and minerals. Eat quality protein at every meal Protein fills us up and keeps us fuller for longer thus keeping our blood sugar levels balanced.

Eat whole fruit in moderation Eating 1 or 2 low sugar fruits daily, ideally raw, with their skin on helps keep our blood sugar levels in check and includes all berries, citrus, apples, pears Dried fruit and fruit juices may spike our blood sugar levels so should be avoided.

Plant-based complete proteins include soy, quinoa, hemp, chia and tempeh. Vegetarians and vegans need to be sure to be combining incomplete plant-based proteins, like rice and beans, to get all of the essential amino acids from their protein sources.

Swapping out red meats and processed meats with quality animal protein or complex plant protein sources is key. Since estrogen is produced in our fat tissue, having excess body fat can lead to excess production of estrogen. So while it sounds counterintuitive to eat fats to avoid excess fat, that is exactly what we need to do.

Swapping out processed fats and oils — like canola and soybean oil, which can be inflammatory with healthy fats is key.

Be sure to add in plenty of Omega-3 and 6, the building blocks and backbone of hormones. Rich sources of omegas include. Another benefit of healthy fat is that it produces the hormone leptin which is our satiety hormone.

Leptin helps us control our weight by telling us when to stop eating. Eating a very low fat diet encourages our brains to tell us to keep on eating which leads to overeating and weight gain. Drinking plenty of water is important for several reasons. First of all, fiber requires water to be digested properly.

It absorbs water in the intestines which bulks up stool. Staying hydrated helps to avoid constipation, gas and bloating. Secondly, drinking plenty of water helps to flush toxins and remove excess estrogen.

Even better is drinking filtered water in order to remove potential xenoestrogens toxins that mimic estrogen. Maintaining healthy estrogen metabolism and hormonal balance is a vital aspect of overall well-being for all women. It not only aids in restoring balance to your hormone production and elimination systems but also comes with numerous extra health perks.

Start small by adding one fiber rich food to each meal and snack and eating a cup of cruciferous vegetables a day. Remember, hydration is also a crucial component, aiding digestion, toxin removal and estrogen balance. Your body will thank you, one delicious, nutritious bite at a time.

Department of Agriculture, Agricultural Research Service. Nutrient Intakes from Food and Beverages: Mean Amounts Consumed per Individual, by Gender and Age, What We Eat in America, NHANES Baker JM, Al-Nakkash L, Herbst-Kralovetz MM.

Estrogen-gut microbiome axis: Physiological and clinical implications. doi: Epub Jun PMID: Environmental Working Group Clean Environmental Working Group Dirty Dozen.

Lecomte S, Demay F, Ferrière F, Pakdel F. Phytochemicals Targeting Estrogen Receptors: Beneficial Rather Than Adverse Effects? Int J Mol Sci. PMID: ; PMCID: PMC Does Soy Increase Estrogen and Cause Cancer?

Indolecarbinol strongly influences estradiol metabolism in humans and may provide a new chemopreventive approach to estrogen-dependent diseases. Michnovicz JJ, Bradlow HL. Induction of estradiol metabolism by dietary indolecarbinol in humans.

J Natl Cancer Inst. Saldeen P, Saldeen T. Women and omega-3 Fatty acids. Obstet Gynecol Surv. Your call is free. CALL M-F 9AM-6PM EST. Take A QUIZ Main menu Take A QUIZ. Hormonal imbalance.

Best supplements and vitamins to balance hormones

Protein fills us up and keeps us fuller for longer thus keeping our blood sugar levels balanced. Whether this is animal or plant protein is a personal choice, I would normally recommend a mix of both and with animal protein to be sure that this is hormone free by choosing organic grass fed meat.

Add to your breakfast, to smoothies, soups. Eating 1 or 2 low sugar fruits daily, ideally raw, with their skin on helps keep our blood sugar levels in check and includes all berries, citrus, apples, pears Dried fruit and fruit juices may spike our blood sugar levels so should be avoided. Including an array of fresh or dried herbs and spices especially those that have anti-inflammatory properties such as ginger, turmeric, sumac, paprika, garlic will promote hormone harmony as well as ensuring we are adding an array of different nutrients to our meals.

Including a fist size portion of wholegrain slow release carbohydrates such as brown rice, buckwheat, quinoa with 1 or 2 of your meals will ensure that we are getting much needed fibre and all important B vitamins which support hormone balance and healthy elimination of spent hormones especially with period related problems such as PMS.

Magnesium improves our insulin sensitivity meaning that our bodies are better able to use insulin and to regulate our blood sugar levels as well as regulating our nervous system especially helpful with PMS symptoms and with PCOS. Magnesium food sources include and so are easy to incorporate into your daily foods!

For hormone production and balance we need to ensure our gut bacteria are flourishing so eating fermented foods daily kefir, olives, fermented vegetables , prebiotic foods and probiotic yoghurts etc as well as eating as many different foods as possible in a week will help maintain the diversity you need.

If you would like help with nutrition, why not book in for a free 15 minute no obligation discovery call using the form below:. Home Consultations Nutritional Therapy Functional Medicine Gut Health Hormone Imbalance Functional Lab Testing Testimonials Contact.

Home About Consultations Nutritional Therapy Functional Medicine Gut Health Hormone Imbalance Functional Lab Testing. Top 10 foods to restore hormone balance Hormones have a huge impact on our overall health and well being as they affect everything from our menstrual cycles to health issues such as PCOS, Thyroid, PMT and Endometriosis.

Also read my read post on: Top 10 Daily habits to promote Hormone Balance Cruciferous vegetables These are part of the brassica family and when cut, chewed or cooked a phytochemical known as Indolecarbinol is produced. Examples include: Rocket Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Kale Radish Eat good fats daily Eating good fats is essential for hormone production as it is these fats that build our hormones as well as reduce inflammation.

Eat a rainbow of vegetables By eating a rainbow of vegetables with a wide variety of colours we can be sure we are getting different nutrients and a wide variety of different vitamins and minerals.

Eat quality protein at every meal Protein fills us up and keeps us fuller for longer thus keeping our blood sugar levels balanced. Eat whole fruit in moderation Eating 1 or 2 low sugar fruits daily, ideally raw, with their skin on helps keep our blood sugar levels in check and includes all berries, citrus, apples, pears Dried fruit and fruit juices may spike our blood sugar levels so should be avoided.

Include herbs and spices in your foods Including an array of fresh or dried herbs and spices especially those that have anti-inflammatory properties such as ginger, turmeric, sumac, paprika, garlic will promote hormone harmony as well as ensuring we are adding an array of different nutrients to our meals.

Another important element of broccoli is sulforaphane. Sulforaphane is being widely studied for its efficacy in treating cancer and other illnesses. It also helps with fatty liver disease and increases liver detoxification pathways, which are critical to metabolizing estrogen.

Broccoli also provides potassium, calcium and magnesium. These are some important minerals that improve muscle functionality and strengthen bones.

Apples are a rich source of quercetin, an antioxidant that reduces inflammation in the body. This fruit helps in fighting high blood pressure, reduces the risk of cancer, and keeps viral infections at bay. It is the perfect fruit for weight loss since it provides dense nutrition while being low in calories and rich in fibre.

Adding flaxseed to your daily diet can do wonders for your health. It is very rich in antioxidants, fibre and healthy fats. Flaxseed has been a long-standing staple in a healthy diet because it is packed with a huge amount of nutrients and essential fatty acids.

In fact, milled flaxseed is multi-functional and tastes great. These are two majorly amazing perks that make this food easy to incorporate to your diet! Most people are aware of the fact that green tea provides numerous health benefits.

Along with that, it also boosts metabolism in the body. Green tea accommodates theanine, a compound that reduces the release of cortisol which is a stress hormone. It also has antioxidants that reduce inflammation and lower the risk of disease. Blueberries are not only sweet in taste, but they also have high antioxidant activity!

Eat three or four cups of blueberries per week to improve your health. Blueberries actually have numerous health benefits such as improving heart health, preventing urinary tract infections, and improving vision.

Pumpkin seeds are a great source of magnesium. Magnesium is the anti-stress mineral that works alongside vitamin C and vitamin B5 to support the adrenal glands and lower stress levels. Unfortunately, stress depletes our magnesium levels.

Hence, it is important to consume pumpkin seeds regularly to maintain magnesium levels. Eggs contain a healthy dose of choline, a vitamin that helps us produce the neurotransmitter acetylcholine, which is essential for the functioning of the nervous system, brain health, memory and development.

Eggs are highly rich in omega 3 fatty acids, the anti-inflammatory fats that provide assistance to the brain. When the mind and nervous system is healthy, a person is able to cope with stress better. People must aim to buy organic, pasture-raised eggs instead of conventional.

If you have a hormonal imbalance, adding these foods to your diet can help you improve your health! Dietician Gauri Anand is a Dietician and Lifestyle coach. She is a Clinical Nutritionist with a masters degree in food and nutrition. She is working as a diabetic educator, specializing in Diabetes Mellitus.

Read More. Home Healthy Eating Superfoods These 9 dietician recommended foods will help you combat hormonal imbalance. Hormonal imbalance can significantly impact overall health.

Foods that Help Balance Hormones | Root Functional Medicine

Plant-based complete proteins include soy, quinoa, hemp, chia and tempeh. Vegetarians and vegans need to be sure to be combining incomplete plant-based proteins, like rice and beans, to get all of the essential amino acids from their protein sources.

Swapping out red meats and processed meats with quality animal protein or complex plant protein sources is key. Since estrogen is produced in our fat tissue, having excess body fat can lead to excess production of estrogen.

So while it sounds counterintuitive to eat fats to avoid excess fat, that is exactly what we need to do. Swapping out processed fats and oils — like canola and soybean oil, which can be inflammatory with healthy fats is key.

Be sure to add in plenty of Omega-3 and 6, the building blocks and backbone of hormones. Rich sources of omegas include. Another benefit of healthy fat is that it produces the hormone leptin which is our satiety hormone. Leptin helps us control our weight by telling us when to stop eating.

Eating a very low fat diet encourages our brains to tell us to keep on eating which leads to overeating and weight gain.

Drinking plenty of water is important for several reasons. First of all, fiber requires water to be digested properly. It absorbs water in the intestines which bulks up stool. Staying hydrated helps to avoid constipation, gas and bloating. Secondly, drinking plenty of water helps to flush toxins and remove excess estrogen.

Even better is drinking filtered water in order to remove potential xenoestrogens toxins that mimic estrogen. Maintaining healthy estrogen metabolism and hormonal balance is a vital aspect of overall well-being for all women.

It not only aids in restoring balance to your hormone production and elimination systems but also comes with numerous extra health perks. Start small by adding one fiber rich food to each meal and snack and eating a cup of cruciferous vegetables a day.

Remember, hydration is also a crucial component, aiding digestion, toxin removal and estrogen balance. Your body will thank you, one delicious, nutritious bite at a time.

Department of Agriculture, Agricultural Research Service. Nutrient Intakes from Food and Beverages: Mean Amounts Consumed per Individual, by Gender and Age, What We Eat in America, NHANES Baker JM, Al-Nakkash L, Herbst-Kralovetz MM.

Estrogen-gut microbiome axis: Physiological and clinical implications. doi: Epub Jun PMID: Environmental Working Group Clean Environmental Working Group Dirty Dozen.

Lecomte S, Demay F, Ferrière F, Pakdel F. Phytochemicals Targeting Estrogen Receptors: Beneficial Rather Than Adverse Effects? Int J Mol Sci.

PMID: ; PMCID: PMC Does Soy Increase Estrogen and Cause Cancer? Indolecarbinol strongly influences estradiol metabolism in humans and may provide a new chemopreventive approach to estrogen-dependent diseases. Michnovicz JJ, Bradlow HL. Induction of estradiol metabolism by dietary indolecarbinol in humans.

J Natl Cancer Inst. Saldeen P, Saldeen T. Women and omega-3 Fatty acids. Obstet Gynecol Surv. Your call is free. CALL M-F 9AM-6PM EST. Take A QUIZ Main menu Take A QUIZ. Hormonal imbalance. Bone health. Brain health. Digestive health. Immune System.

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Daily wellness. Emotional wellness. Hormonal Imbalance. Moreover, there is limited research on the effects of goji berries on humans.

Though these support their health benefits, more human-based research is needed. Learn about the health benefits of goji berries. Raspberries are a great source of dietary fiber, vitamin C, and manganese. A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers.

Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease. That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed.

Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C.

This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color. Learn about the health benefits of kale. Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content.

It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers. That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage.

Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular. Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants.

These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract. Learn more about the health benefits of beats.

Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach.

Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants.

Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions. Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes.

Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health.

Read more about the health benefits of okra. That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice. They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress.

Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem.

Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Medically reviewed by Katherine Marengo LDN, R.

What causes hormone imbalances?

Oxidative stress, infertility, and endocrine disorders like thyroid disease are just a few conditions that can result from hormonal imbalances 3 , 4 , 5 , 6. Women undergo natural changes to their hormone levels at certain times throughout their lifecycle, notably during puberty, pregnancy, and menopause.

Similarly, men may experience signs of hormonal imbalances during puberty or as they age, though often at a slower and less noticeable rate than women.

Some women may be interested in herbal hormone balancers during certain times in their lives like puberty, pregnancy, and menopause. Other people might consider using herbs to balance their hormones for reasons related to health and aging. Nigella sativa is also known as kalonji or fennel flower.

Its flowers produce tiny black antioxidant-rich seeds. These seeds have medicinal properties, as they contain thymoquinone — a type of phytonutrient , or plant compound 7 , 8. PCOS is a disorder associated with abnormal hormone levels, among other symptoms, in women of reproductive age 9 , 10 , In animal studies, nigella seed extracts have helped regulate insulin, testosterone, luteinizing hormone, and thyroid hormone levels, among others 10 , 11 , 12 , In fact, some studies in rats are exploring whether nigella seed extracts could be an alternative to hormone replacement therapy HRT during menopause, a time when the body typically produces less estrogen than it used to Still, keep in mind that most studies on nigella seeds and hormones were conducted in animals and used concentrated extracts or isolated thymoquinone.

Thus, while using whole seeds in cooking can be healthy and delicious, it may not confer the same benefits. Concentrated nigella seed extracts contain a plant compound called thymoquinone.

Early research, mainly in animals, suggests that thymoquinone could act like estrogen in your body and possibly offer symptom relief during menopause.

Ashwagandha, also known as winter cherry, Indian ginseng, or Withania somnifera , is an evergreen shrub from the nightshade family.

Cortisol helps you get through stressful and event-filled days. One study in 60 adults who took — mg of ashwagandha root extract twice daily for 8 weeks resulted in less stress, better sleep, and lower blood cortisol levels compared with a placebo group. A similarly designed study observed similar results 20 , Ashwagandha may also affect other hormones.

For example, researchers are exploring how it alters insulin levels, reproductive hormones, and more 22 , 23 , 24 , An 8-week study in adults with elevated levels of thyroid-stimulating hormone TSH , which is produced by your pituitary gland and used to assess thyroid conditions, found that taking mg of concentrated ashwagandha extract daily improved TSH levels 26 , People have also reported side effects from ashwagandha supplements during clinical trials, and ashwagandha may be unsafe for those who are pregnant and breastfeeding, as well as people with autoimmune diseases or thyroid disorders 27 , 28 , 29 , By supporting pathways in the brain that are responsible for producing and administrating hormones in your body, ashwagandha might help normalize blood levels of cortisol and thyroid hormones.

However, more research is warranted. Black cohosh comes from the same family of plants as Nigella sativa — commonly called the crowfoot or buttercup family. You may also have heard black cohosh called bugbane or rattleweed Like Nigella sativa , black cohosh might act as a phytoestrogen — a plant substance that acts similarly to the hormone estrogen when ingested in large doses.

Still, whether black cohosh is a true phytoestrogen or works by other mechanisms remains unknown 35 , 38 , A few studies have found black cohosh to relieve symptoms of menopause more effectively than a placebo or no treatment at all 39 , 40 , 41 , 42 , Nevertheless, more rigorous studies in humans are needed, especially since there have been reports of adverse — and even severe — side effects from black cohosh.

Multiple literature reviews have found that chasteberry might lower levels of prolactin in the blood. Elevated levels of this hormone are often associated with PMS. The supplement may also treat certain symptoms of PMS like breast pain 51 , 52 , Though it appears that chasteberry could help balance certain hormones like prolactin, many scientists agree that further research in humans is needed to make any conclusions about its effectiveness 56 , Getting enough protein is one way we can maintain lean muscle mass and strength, as well as mitigate the impact of ageing on the body.

Protein, Vitamin D and Calcium are also essential to prevent Osteoporosis in women in later life. They each help to increase bone density and reduce the risk of fractures, which postmenopausal women are at a higher risk of due to a lack of the hormone oestrogen.

Adequate protein intake also helps to balance blood sugar levels, which in turn promotes hormone homeostasis. Our Green Plant Protein and Cacao Plant Protein superfood blends are also a convenient way to top up your protein intake.

They each provide 20g plant-based protein and a complete amino acid profile in every serving. Enhanced with unique superfoods, they're a convenient and reliable way to boost your protein intake and overall wellness.

Adaptogens are naturally occurring compounds which are known for their amazing health benefits. As the name suggests, they help the body to adapt and bounce back to its baseline physiological functioning. Adaptogens have been shown to be particularly beneficial for helping to regulate the secretion of stress hormones and also insulin, which controls blood sugar levels.

Some of the best sources of powerful, health-enhancing adaptogens include medicinal mushrooms, ashwagandha, maca root, matcha and acai. Check out the article below to learn more about nature's best adaptogens. Last but not least, getting a daily serving of greens is essential for women's health and wellbeing.

Leafy green veg is a nutritional powerhouse and packed with nutrients which are needed throughout all stages of the female life cycle. Green veg provides a rich source of Calcium, Iron, Magnesium and Vitamin A.

These are great for boosting immunity and help the endocrine system to function optimally, promoting overall hormonal balance. Cruciferous vegetables are especially brilliant for hormone balance due to their ability to support fluctuating oestrogen levels throughout the life cycle.

Examples of cruciferous veg include broccoli, cauliflower, kale and Brussels sprouts. Our Clean Greens blend provides the goodness of greens and 8 superfoods in just one teaspoon. It's a great source of Vitamin B6, Vitamin C and Iron - perfect for immune and digestive health.

Just add to water, juice, smoothies or healthy recipes to support overall health and wellness. Here are some of our favourite Clean Greens recipes. Whatever age or stage of life you're at, optimising your diet and lifestyle is a great way to avoid hormonal imbalance and promote overall wellness.

Enjoying superfoods which are rich in nutrients daily can help you to do just that. Here are our chosen superfood blends to support optimal women's health.

Time to take control of your hormones and embrace your inner goddess with nature's best superfoods for women's health! Latest Health Blog Recipes. Search articles Search. Home News. Written by Stephanie Masterman. Get to know your body and help it thrive with nature's most nurturing superfoods.

Eating Right for the Time of Your Life! Early Adulthood From the age of around 14 to 51, women have increased requirements for iron due to blood loss caused by menstruation. Why Hormonal Balance is So Important What are hormones exactly?

How to get more Vitamin D? Your skin makes Vitamin D when exposed to direct sunlight, or you can get the vitamin through food or supplementation. Take a walk or garden or sit in your favorite patio chair and soak up the sun for a few minutes — using sun safety precautions, of course!

Foods that contain Vitamin D include dairy and plant milks, orange juice fortified with the vitamin, some types of mushrooms, salmon, cod liver oil, beef liver, and sardines.

When you know or suspect that you are deficient, Vitamin D supplementation is an easy way to ensure you are replenishing your levels. A good therapeutic amount is IU per day.

When choosing a supplement, look for Vitamin D3 Cholecalciferol , which is the more absorbable form of the vitamin. Skip supplements made with D2 and those that do not disclose the type of Vitamin D they contains. A flexible dosage of IU in the most natural and absorbable form available.

Researchers have found that low levels of Vitamin D may lead to lower estrogen levels, which can cause mood swings, headaches, depression, hot flashes and more, especially during perimenopause and menopause. Boosting Vitamin D levels helps bring estrogen back into balance.

Omega-3 fatty acids are essential nutrients that your body requires, but cannot produce on its own — Omega-3s must come from the diet, through foods like oily fish or flaxseed, or by taking a supplement. Omega-3s are important for brain, bone and heart health, but they also play a critical role in your hormonal health:.

To supplement Omega-3 levels, look for a high quality fish oil that has been molecularly distilled, a process that removes any remaining heavy metals, pesticides, solvents, PCBs and other contaminants. Molecularly distilled fish oils also concentrate amounts of critical Omega-3 fatty acids, essential fatty acids, eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

Flaxseed oil is a good vegan source for Omega-3s, but be aware that flaxseed oil oxidizes quickly — this is why you see it sold in the refrigerated section of the health food store in dark bottles. Fish oils are more stable, which helps to ensure that you are getting the correct dosage of Omega-3s.

Taste-free and burpless. Ashwagandha is a traditional remedy for hormonal imbalance that has its roots in Ayurvedic medicine. Modern research has found this herb to be effective in boosting thyroid function and balancing adrenal hormones and androgens.

Ashwagandha is adaptogenic, meaning that it has a normalizing effect on hormone levels — helping both excess levels and low levels of hormones return back to normal range. Our Herbal Equilibrium and Adaptisol formulas both contain therapetuic amounts of Ashwagandha.

A blend of 7 herbal extracts including Ashwagandha that help your body balance your hormones. As it brings hormones back into balance, Ashwagandha helps to counteract depression, increase energy levels and concentration, boost libido, reduce blood pressure and inflammation, and balance blood sugar levels.

Recent research has shown promising results for Ashwagahda as a natural treatment for PCOS, female sexual dysfunction and fertility problems. As part of supporting a healthy gut microbiome, probiotics help minimize inflammation and optimize metabolism of estrogen, progesterone and testosterone — ensuring balance of these key hormones.

Probiotics may also play a role in bringing balance to cortisol and insulin. To boost your intake of probiotics, add probiotic-rich foods to your daily diet.

Foods that are good sources for probiotics include yogurt, kefir, kimchi, fermented sauerkraut and other fermented vegetables, and kombucha. Taking a probiotic supplement is another easy way to replenish your good gut flora on a daily basis.

Look for a high quality probiotics supplement that includes multiple strains of probiotics to help diversify and strengthen your gut health. A powerful blend of eight different strains to supply an incredible 15 billion organisms per dose.

When you have a hormonal imbalance, getting more B vitamins helps to support improved hormone production and healthy hormone levels throughout the body. Here are some of the most beneficial B vitamins for your hormones. Vitamin B12 cobalamin is needed for methylation, a process in the liver that breaks down excess hormones and cellular waste.

Elevated plasma homocysteine levels are tied with estrogen imbalances, and can result in fatigue, mood swings and increased inflammation among other symptoms. B12 is mostly found in animal products, meaning that vegetarians or vegans may be at risk for B12 deficiency.

A high quality multivitamin that contains B12 can bridge any gaps in your diet. Deficiencies in Vitamin B6 are connected to hormonal imbalances in estrogen and progesterone. Supplementing with B6 may be helpful for women in perimenopause and menopause with hormonal symptoms.

Studies also show that Vitamin B6 can help alleviate some of the symptoms of premenstrual syndrome PMS , such as mood changes and irritability.

A therapeutic dose of B6 is between 50 to mg daily. Vitamin B3 niacin helps to produce both sex and stress adrenal hormones and also supports liver function by removing harmful chemicals from the liver.

Niacin also helps improve circulation and suppress inflammation. Try to get approximately mg of Vitamin B3 daily. CBD is a type of cannabinoid, a plant chemical found in hemp that is earning a lot of buzz for its calming ability.

CBD and other cannabinoids interact with ECS receptors, influencing messages sent to the nervous system, organs and cells.

When it comes to hormones, CBD may have the ability to provide relief for women who suffer from stress-related hormone imbalances. As one small-scale study found, CBD helps to re-regulate the stress-activating hormone cortisol.

Zinc is required for the conversion of T4 to T3, so a deficiency in the mineral can result in a thyroid hormone imbalance and symptoms of hypothyroidism. Zinc is an adaptogen for several key hormones, helping to rebalance inadequate or excess cortisol, estrogen and progesterone in women.

Zinc also reduces inflammation, providing support for healthy hormone production. Foods rich in zinc include meat, shellfish, chickpeas and other legumes, and pumpkin and sesame seeds. To supplement your zinc levels, look for a high quality multivitamin that offers zinc in the highly absorbable form of zinc amino acid chelate.

Remedying an adrenal imbalance starts with regulating cortisol — a necessary step toward restoring proper adrenal function. Over time, all this excess cortisol taps out the adrenal glands, leaving you feeling fatigued and burned out. It also increases mental clarity and offers immune and blood sugar support.

Rhodiola is one of the adaptogenic herbs included in our Adaptisol formal for adrenal hormone imbalance. As part of a natural approach to correcting hormonal imbalance, try adding lifestyle changes that support healthy functioning of your hormones.

Cholesterol in eggs is helpful in making all hormones, including progesterone and estrogen. Eggs also contain selenium, an antioxidant mineral that helps to remove free radicals that can cause damage and premature aging to the thyroid gland. In the United States, conventional table salt is fortified with iodine to provide the mineral, but women who eat non-iodized sea salt or a reduced salt diet may not be getting enough.

To boost your iodine intake, start eating more foods that are naturally rich in iodine, including sea vegetables kelp, dulse, hijiki, nori and seafood clams, shrimp, haddock, oysters, salmon, sardines.

As you age, you produce less and less melatonin. Studies have found that cherries have the ability to increase melatonin levels, total sleep time and quality of sleep.

When Forskolin and insulin sensitivity have hoormonal much or too Antioxidanh-rich of a hormone in your bloodstream, it leads to Nutrition Atnioxidant-rich of hormonal imbalances. You Antioxiidant-rich already know that hormones play an essential role in Antioxidant-gich Nutrition of the body. Hence, even minute hormonal imbalances can cause an overall decline in health. Hormones are essentially chemicals that are produced by glands in the endocrine system. They usually travel from the bloodstream to the tissues and organs, delivering messages that tell the organs what to do and when to do it. Hormones are mandatory for regulating crucial bodily processes. So, a hormonal imbalance can affect a wide range of bodily functions.

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