Foods and Nutrients For Women’s Health

Foods and Nutrients to help balance hormones

Hormones have an enormous effect on everything from our menstrual cycles to health problems like PCOS, Thyroid imbalance, PMT and Endometriosis.

When addressing hormone imbalances, nutrition can be a powerful tool because you can naturally improve your feeling of well-being when your hormones are in balance. Here are some suggested foods recommend to help balance hormones.

Cruciferous plants

These are part of the brassica family and when cut, chewed or cooked a phytochemical known as Indole-3-carbinol is produced. Indole-3-carbinol promotes liver function which is important for hormone balance where our waste products and “spent” hormones are cleared out. Cruciferous vegetables should be eaten daily to as part of your hormone detoxification to bring balance to the hormonal system.

Examples include: Rocket, Bok choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Kale and 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. So always include a portion of fat in each meal which can come from olive oil, flaxseed oil, avocado oil, raw unsalted nuts or seeds, nut butter or avocados.

Eat a rainbow of vegetables

By eating a rainbow of vegetables with a wide variety of colours you ensure your body is getting different nutrients and a wide variety of different vitamins and minerals. Aim to eat 7-8 portions daily (a portion is roughly the size of your fist).

Eat quality protein at every meal

Protein fills you up and keeps you fuller for longer, keeping blood sugar levels balanced. Whether this is animal or plant protein is a personal choice.

Oily fish such as Salmon or Mackerel can help improve PMS as they’re high in anti-inflammatory Omega 3. If you want Vegan options high in Omega 3 choose Walnuts or Kidney Beans.

Eat 2 tablespoons ground flaxseeds daily

Flaxseeds are the richest dietary source of lignans, a type of phytoestrogen which help balance oestrogen levels by promoting oestrogen but also getting rid of “spent” oestrogen. Add to your breakfast, to smoothies or soups.

Eat whole fruit in moderation

Eating 1 or 2 low sugar fruits daily helps keep our blood sugar levels in check. Examples include: All berries, citrus fruit, kiwis, watermelon and peaches are some suggestions.

Dried fruit and fruit juices may spike our blood sugar levels so should be kept to minimal levels

Include herbs and spices in your foods

Including a variety of fresh (or dried) herbs and spices in your recipes. Those that have anti-inflammatory properties, such as ginger, turmeric, paprika and garlic will promote hormone harmony as well as ensuring you are adding an array of different nutrients to your meals.

Eat wholegrain fibrous carbohydrates

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

Magnesium food sources

Magnesium improves our insulin sensitivity meaning that our bodies are better able to use insulin it also helps regulate our blood sugar levels as well as regulating our nervous system (especially helpful with PMS symptoms and with PCOS). Magnesium food sources include;

  • Dark green leafy vegetables (e.g. spinach, watercress, kale)

  • Avocados

  • Legumes – chickpeas, lentil, beans, soy beans

  • Tofu

  • Nuts (especially almonds, brazil, cashew and pine nuts)

  • Seeds (especially pumpkin and sunflower)

  • Wholegrains – quinoa

Feed your gut bacteria

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

Books used to compile this information :

SuperFoods, SuperFast - Michael van Straten & Barbara Giggs. DK Books

Healing Foods - Neal’s Yard Remedies. DK Books

Complete Wellness - Neal’s Yard Remedies. DK Books

Natalie Gilding MIFPA CYT