One of the best ways to balance hormones is to eat foods that improve estrogen detox. High estrogen levels are a problem for both men and women and is associated with greater cancer risk, a higher body fat percentage, and low muscle mass.
If you don’t get certain foods in your diet, you won’t be able to detox estrogen effectively. Here are the top ten estrogen protection foods to eat regularly.
#1: Seeds: Sesame, Fenugreek & Flax
Sesame and flax seeds provide a special type of fiber called lignans. Lignans bind to estrogen in the digestive tract for easy elimination. Seeds like fenugreek also increase levels of SHGB, which protects the body from estrogen, while simultaneously improving balance of related hormones.
#2: Salmon & Omega-3-Rich Fish
The omega-3 fats, EPA and DHA, which are found in fish, help the body detox estrogen safely. Additionally, fish oil has an inflammation-fighting effect and it improves insulin signaling for a healthier metabolism.
#3: High-Fiber Fruits & Vegetables
The naturally occurring fiber in fruits and veggies reduces the amount of an enzyme (called B-glucouronidase) that breaks apart bound estrogen that is on its way out of the body. If this happens estrogen will re-enter circulation, causing damage to tissue and DNA.
#4: Broccoli & Other Cruciferous Veggies
Cancer research shows that people who metabolize estrogen down a healthier pathway in the body (called the C-2 pathway) have much lower cancer rates than those who metabolize estrogen down a ‘’toxic” pathway (known as the C-16 pathway). The cruciferous vegetables provide powerful estrogen-protecting compounds, known as glucoraphanin and di-indoly methane (DIM) that promote elimination via the C-2 pathway.
#5: Red Wine (in moderation)
Alcohol is one of the first things to eliminate because it increases levels of estrogen, while reducing testosterone. The good news is that compelling evidence shows that Sardinian and Spanish red wines are rich in antioxidants that help remove estrogen and protect against DNA damage from estrogen.
#6: Tart Cherries
Rich in phytonutrients that fight cancer and protect the body from inflammation, tart cherries also raise levels of the sleep hormone, melatonin, which blocks aromatase (the enzyme that turns testosterone into estrogen).
#7: Lemon & Citrus Fruits
Lemons and the other citrus fruits are foods that help detox estrogen by providing a nice dose of antioxidants (vitamin, hesperidin, and quercetin). Best of all, citrus foods contain the compound D-limonene. D-limonene increases liver enzymes so that the body is better able to metabolize and remove estrogen.
#8: Yogurt & Other Fermented Foods
Foods that contain healthy probiotic bacteria can help the body detox estrogen. A related benefit is that probiotics improve gut health so that the body can efficiently eliminate excess estrogen. The best probiotic foods are high-quality yogurt, sauerkraut, pickled ginger, kim chi, miso, and other fermented foods.
#9: Green Tea
Women who drink more green tea have lower breast cancer rates. This is likely due to the powerful anti-aromatase action in tea. Without aromatase, less estrogen is synthesized from testosterone. Another benefit: Green tea contains antioxidants that protect DNA and tissue from damage due to excess estrogen.
#10: High-Protein Foods
Protein foods are necessary for the activity of cytochrome P450, which are enzymes that allow the body to detox estrogen. High-protein foods such as fish, meat, beans, and eggs also provide the amino acids lysine and threonine that support liver function. The liver is ultimately responsible for safely detoxifying estrogen from the body.