13 Foods That Help Women Keep Their Health and Beauty

Hormonal balance is one of the main things that affects women’s health. Estrogens play an important role in this balance, and they are called the hormones of beauty and youth for a reason. Their action is directly related to reproductive function, breast health, menopause, and postmenopausal symptoms. But you can often influence this balance just by adjusting your diet.

At CHEERY, we found out which foods are rich in phytoestrogens, which can compensate for estrogen deficiency and maintain the optimal hormonal balance. Please note that this article is for information only, and any changes in your diet should be approved by your doctor.

1. Flax seeds

Flax seeds contain a huge amount of lignans — 800 times more than other plant foods. These chemical compounds can positively influence the well-being of postmenopausal women by reducing unpleasant symptoms. The lignans combined with antioxidants help the skin tighten and prevent sagging, while fatty acids help nourish and moisturize the skin.

The optimal daily flax seed intake is 1 to 2 tablespoons, and you can use them in a variety of ways: you can eat them and drink water, mix with cereal, or even add them to baking dough.

2. Chocolate

Cocoa beans are a source of stilbenes, which belong to one of the most powerful groups of phytoestrogens. Therefore, adding chocolate and other foods high in cocoa to your diet is good for your health. But it’s recommended to use them in moderation, especially when it comes to high-calorie foods.

3. Cruciferous vegetables

Broccoli, cauliflower, brussels sprouts, and white cabbage are all excellent sources of phytoestrogens. These vegetables also help regulate symptoms of menopause. In particular, they help reduce hot flashes in women.

In addition to being good for your health, cruciferous vegetables can stimulate stem cell production, which can help you get a brighter complexion.

4. Garlic

Garlic has a lot of healthy properties, and its high phytoestrogen content is just one of them. Garlic also has antibacterial, immunity-boosting, and anti-inflammatory properties, and contributes to heart health and blood pressure regulation.

This plant can be consumed both raw and cooked. For example, you can add it to salad dressing or make garlic bread.

5. Berries

Berries contain ellagic acid and other beneficial components, which play an important role in estrogen metabolism. Blueberries and black raspberries are especially rich in these healthy elements. In addition, berries contain antioxidants that fight free radicals leading to premature skin aging, while vitamin C and anthocyanin help the body produce more collagen, which is responsible for skin elasticity.

6. Nuts

Peanuts, cashews, almonds, and pistachios are rich in plant compounds that can be beneficial for heart health. They also contain vitamin E that keeps the blood vessels dilated, thus helping keep the skin hydrated and smooth.

But don’t forget that nuts are quite high in calories and fat, so they should be consumed in moderation.

7. Soybeans

Soy and products containing it are the richest source of isoflavones, which play an important role in bone health and have a beneficial effect on the well-being of postmenopausal women. In addition, eating soy products can improve the appearance of the skin, nails, and hair.

Tofu, soy milk, or tempeh can be a good addition to your daily diet.

8. Dried fruits

Prunes, dates, and dried apricots are rich in phytoestrogens. In addition, dried fruits are high in fiber and other nutrients, making them an ideal snack between meals.

9. Peaches

This fruit is known for its high lignan content. In addition to its hormone-regulating benefits, peaches can also remove dark circles and tighten the pores of your skin, as well as protect the skin from UV radiation.

10. Chickpeas

Along with other legumes, chickpeas contain isoflavones, which can relieve menopausal symptoms such as hot flashes. They are also rich in zinc and vitamin C, which are involved in collagen production. Collagen plays a key role in joint health and helps to keep the skin firm and elastic.

Chickpeas can be cooked in many ways. For example, they can be sautéed in olive oil, made into hummus, or served with couscous.

11. Alfalfa sprouts

These nutritious greens contain coumestrol, which helps to increase estrogen levels. According to this study, alfalfa sprouts can also contribute to your brain health and improve your memory.

You don’t have to come up with complex recipes to use this plant. You can just add the sprouts to a sandwich or salad.

12. Sesame

Sesame seeds contain a lot of useful micronutrients, but they are also rich in phytoestrogens. In a scientific study, postmenopausal women consumed 2 ounces of sesame seeds daily for 5 weeks. As a result, their level of estrogen increased while the level of cholesterol in their blood decreased.

The consumption of sesame seeds can also improve your looks. It can help strengthen hair roots to prevent hair loss, improve the appearance of your skin, and boost oral health.

13. Pomegranates

This is another fruit known for its high phytoestrogen content. Pomegranates are a powerful antioxidant that helps regulate cholesterol levels and blood pressure. In addition, this fruit helps treat P. acnes bacteria, which may be a precursor to acne breakouts, as well as improve the overall appearance of the skin.