A few weeks ago, I wrote about the top worst foods for hormones. Today, I’ll be covering the top foods to consume for healthy hormones. So, get out your pen and paper and put these on your grocery list! As a bonus, I’ve included some yummy recipes for you to whip up at home.

Cruciferous Vegetables

Foods such as broccoli, cabbage, kale, and cauliflower all belong to the cruciferous family of vegetables. They all contain powerful compounds like DIM (diindolylmethane) and indole-3-carbinole that help to balance the ratios of good estrogen to other hormones like testosterone and progesterone. DIM, in particular, has become a popular supplement over the years for countering hormonal acne and PMS. Research suggests it may have some breast cancer-protective effects as well, but more study is needed to confirm this potential benefit. In the meantime, you’re much better off getting these from food, since they come packed with other things like vitamins, minerals, antioxidants, and fiber, which also plays a role in balancing estrogen. [1] [2]

 Side note: be careful with cruciferous vegetables if you have a thyroid disorder. In their raw state, they contain high amounts of goitrogens, which are substances that interfere with iodine and thyroid function. However, cooking and fermenting them (i.e., sauerkraut) gets rid of most of their goitrogens. Sufficient iodine intake also helps, too. So, unless you’re consuming huge bowls of raw kale or juicing a bunch of broccoli, having cooked or fermented cruciferous vegetables shouldn’t be a problem. (Work with a doctor and get their opinion!) [3]

Dig In:

Kielbasa and Cabbage- Simple Skillet Meal (FM)
Warm Broccoli Salad with Feta Cheese (FM)
Cauliflower Risotto (FM)

Beef 

Why would I recommend beef, which is said to be a carcinogen and promoter of heart disease? Here’s why. First, to clear the field, the reports of beef being carcinogenic and dangerous to your heart have been completely overblown. If you actually read the research about the toxic effects of meat, it’s either due to the source, type, or way it was cooked. A lot of research doesn’t include quality grass-fed, organic beef from farm (not factory) raised animals. Second, the reports don’t specifically refer to steak. They’re referring to highly processed deli meats like salami and bologna. There’s no mention of any ribeye! Third is that inflammatory byproducts of cooking meat (like advanced glycation end products; AGEs) can be reduced by not cooking your food to a burnt crisp and second by including antioxidant-rich herbs and spices like turmeric and rosemary. [4] [5] [6]

With that out of the way, here’s why beef is beneficial for hormone health. Many doctors generally recommend that women and young adults consume red meat (lamb, beef, pork, venison) two to three times a week to prevent iron-deficiency or anemia. It’s also easy for your body to absorb when it’s from animal sources, as plant-based sources require you not only to eat more of the foods that contain it but also to combine them with Vitamin C. [7]

Iron is necessary for a healthy reproductive system in both men and women, with deficiencies linked to infertility, sexual dysfunction, low body temperature, and fatigue. Pregnant women especially need more iron, which is essential for fetal development. Finally, beef is more than protein and iron. It’s also a source of carnosine, carnitine, creatine, and CLA, all of which are often sold as sports supplements. While you won’t be getting the same amount of those from food as you would a supplement, a ready supply is enough to see some benefit. (You’ll also be keeping your wallet happy.) [8] [9]

 Dig In:

Roasted Carrots and Sautéed Ground Beef (FM)
Broiled Steak with Chimichurri Sauce (FM)
Low Carb Beef and Pineapple Tacos (FM)

Tahini

Tahini is a popular condiment used in Mediterranean and Middle Eastern cooking. It’s a paste made up of ground, often toasted, sesame seeds. While tahini may not seem familiar to you, if you’ve ever eaten hummus, then you’ve most certainly had tahini (as it’s an essential ingredient for making it). An average two-tablespoon serving yields 5 grams of protein, 8% magnesium, 22% phosphorus, 14% iron, and 12% calcium, as well as plenty of heart-healthy mono and poly-unsaturated fats. It also contains lignans, which are substance with breast cancer-protective properties. So far, animal-based studies have shown that lignans can bind to estrogen receptor sites and prevent the growth of cancerous tumors. [10] [11] 

 (It should be noted that similar to phytoestrogens in soy, tahini can either be appropriate or harmful for you. Everyone is different though, so check with your doctor to make sure tahini is right for you. For most people, they’re completely safe.)

 Dig In:

Salmon Lettuce Tacos (FM)
Roasted Beet Hummus (WEM)

· Note: Add 1-2 tablespoons of tahini to give it an extra dose of healthy fats and flavor!

Sea Vegetables

Here’s a reason to get interested in sea vegetables: they’re extremely rich in minerals, especially iodine, which is needed for thyroid hormone production. The thyroid is a butterfly-shaped gland located at the base of the neck that controls our metabolism. People with slow-acting thyroids (hypothyroid) typically experience weight gain and poor metabolism. On the other hand, people with quick-acting thyroids (hyperthyroid) tend to lose an unhealthy amount of weight due to an extremely fast metabolism. Both extremes come with additional consequences, such as autoimmune disease, irregular stools, infertility, poor mental health, and either heavy, painful periods or absent ones. Sea vegetables also contain a variety of B vitamins, which are very important for keeping hormones balanced and breasts healthy. [12] [13]

(Patients with Hashimoto’s disease or elevated thyroid antibodies should be cautious before consuming sea vegetables. Work with your doctor to see if they’re a good fit for your diet!) [14]

While I don’t have any sea vegetable recipes yet, the ones I can recommend include nori (the toasted sheets used for sushi), wakame, dulse, and kelp. They are an acquired taste, so go easy and slow when introducing them. Start with nori, as they’re the mildest tasting of the bunch.

Over to You

Got any favorite hormone-loving foods? Let me know down in the comments! I’d love to know what’s worked best for you.

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048776/
[2] https://www.ncbi.nlm.nih.gov/pubmed/12840226
[3] https://thyroidpharmacist.com/articles/top-7-hashimotos-food-myths/
[4] https://www.cancer.org/latest-news/world-health-organization-says-processed-meat-causes-cancer.html
[5] https://www.ncbi.nlm.nih.gov/pubmed/29185795
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583887/
[7] https://www.bbcgoodfood.com/howto/guide/how-much-meat-safe-eat
[8] https://www.ncbi.nlm.nih.gov/pubmed/29858708
[9] https://www.womenshealth.gov/a-z-topics/iron-deficiency-anemia
[10] https://www.ncbi.nlm.nih.gov/pubmed/28669348
[11] https://www.sciencedirect.com/science/article/pii/S0014299917306702?via%3Dihub
[12] https://www.thyroid.org/iodine-deficiency/
[13] https://www.endocrineweb.com/endocrinology/overview-thyroid
[14] https://thyroidpharmacist.com/articles/iodine-hashimotos/