Introduction
Diet and nutrition play a significant role in living a healthy life. However, over the past decade, life, sexual health, and reproductive health have been greatly influenced by lifestyle and environmental conditions. The environmental chemicals have an adverse effect on the male and female sex hormones mimic hormones. Xenohormones are natural chemical compounds in the environment and act like a hormone. The possibility of exposure to endogenous sex steroids in men and women has affected their sexual health. Hormones have various body functions, including the promotion of reproduction and sexual health. Therefore, hormonal imbalance in the body may cause negative symptoms, which may impact the health and well-being of the individual. In addition, hormonal imbalance increases the risk of negative symptoms and the development of diseases. There are various ways to treat hormonal imbalances; however, a healthy hormone balance can also be promoted by a healthy diet.
What Is Estrogen?
Estrogen is a hormone that helps in developing and maintaining female sex organs. It is responsible for the development of female breasts and pubic hairs. It is produced by the ovaries, fat cells, and adrenal glands. There are different types of estrogen, such as estrone, estradiol, and estriol. Estrone is produced in the body after menopause, and estriol is produced during pregnancy. Estradiol is produced during the reproductive years. Estrogen helps stimulate egg follicle growth and maintains the lining of the uterine mucous membrane. In addition, estrogen helps maintain the vaginal wall thickness and helps lubricate. In addition, estrogen is also used by the body to form breast tissue.
What Are the Dietary Supplements for Estrogen?
Estrogen is one of the primary sex hormones responsible for sexual and reproductive characteristics in women. Phytoestrogen is a natural plant-based compound that functions similarly to estrogen in the body. Following are the foods that help in boosting estrogen in bodies.
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Soybean - Soybean is a plant-based product processed into various forms, such as tempeh and tofu. Soybean is enriched with minerals and vitamins. Soybean contains a high amount of phytoestrogen, which is known as isoflavones. It produces estrogen-like activity in the body by increasing and decreasing estrogen levels.
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Flax Seeds - Flax seeds are golden brown seeds with various health benefits. They have a high quantity of lignans which act as phytoestrogens. It reduces the development of breast cancer and maintains the estrogen hormone level in the body.
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Sesame Seeds - It is another dietary supplement that is enriched with phytoestrogen. A diet supplemented with sesame oil helps improve estrogen levels in the body.
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Dried Foods - Dried foods are nutritious and delicious food items that can be taken as snacks. Dried food such as dried apricots, dates, and prunes have a very high amount of phytoestrogen. Dried fruit is considered one of the potent sources to enhance estrogen levels in the body.
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Garlic - It is a popular ingredient that is added as a flavoring agent to dishes. It has health benefits and anti-inflammatory properties. In addition, it is enriched with phytoestrogen, which helps reduce bone loss related to estrogen deficiency.
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Peaches - A delicious and nutritious sweet fruit enriched with various nutrients. It contains a high amount of lignans which is a phytoestrogen.
What Is Testosterone?
Testosterone is a hormone produced by the gonads, which develops male sexual and physical characteristics. It is the primary sex hormone and anabolic steroid in a male's body. In addition, the dehydroepiandrosterone hormone is produced in the body, transforming into estrogen and testosterone. Testosterone is responsible for developing various male characteristics such as body hair growth, pubic hair growth, increase in height, penis enlargement, and increase in libido. In addition, it signals the body to make red blood cells and helps improve muscles and bone strength.
What Are the Dietary Supplements for Testosterone?
Testosterone declines as age increases. Various factors affect testosterone levels. Testosterone is the body affected by the various medications' low body fat levels and health conditions. The following nutrients help in promoting healthy testosterone levels:
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Fatty Fish - Fatty fish like salmon and sardines contain high amounts of vitamin D, zinc, and fatty acids. They are beneficial for hormonal health. For example, it helps in maintaining healthy testosterone levels.
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Vegetables - Green leafy vegetables are an excellent source of micronutrients. It contains magnesium which helps maintain the body's testosterone level. It also reduces oxidative stress, thereby preventing free radicals. Therefore, magnesium-rich vegetables such as spinach and kale should be added to the diet to promote healthy testosterone levels.
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Eggs - Egg contains a very high amount of protein and healthy fats. Selenium is a mineral that acts as an antioxidant in the body and is present in egg yolk. It helps in enhancing testosterone production by expressing certain genes and activating specific pathways.
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Avocados - Avocados are beneficial for hormonal health as they provide healthy fats to the body. Avocados contain a mineral known as boron which affects the testosterone metabolism in the body. Incorporating avocados in dietary sources helps maintain the body's healthy testosterone level.
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Berries - Berries contain a very high amount of antioxidants and flavonoids. It helps in the protection of testosterone-producing cells in the body. In addition, it protects testosterone-producing Leydig cells from oxidative stress, thereby improving the testosterone level in the body.
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Cocoa Products - Cocoa products such as cocoa powder and cocoa nibs are rich in magnesium and flavonoid antioxidants. They are important for testosterone production. Flavonoid is a plant compound that has powerful antioxidant and anti-inflammatory effects on the body. Studies suggest that certain flavonoids, including cocoa flavonoids such as quercetin and apigenin, may help increase testosterone production from cells in the testis called Leydig cells.
Conclusion
Staying fit and maintaining health are essential for an individual's overall well-being. Various factors affect our sexual health, and one of these factors is the body's hormone level. Specific food in the diet can naturally boost an individual's sexual health, maintaining overall health. We should always add food to our diet based on its nutritious value. It is essential to maintain the overall health and well-being of the individual. Hormonal balance regulates the vital status and cholesterol levels in the body. It helps in reducing the potential risk of diseases. Therefore awareness of the relationship between diet and hormonal balance should be known.
