7 Foods to Reduce Estrogen Levels in Men
Low testosterone can become a common issue as men get older. Men who have low testosterone generally have higher levels of estrogen. Here we discuss the best foods that can help your body to reduce the estrogen level.
One possible way to overcome the problem is to adopt an estrogen-blocking diet. This kind of diet is a great natural supplement for low testosterone medications to improve their effectiveness and get better results.
Not only does having too much estrogen reduce testosterone levels, but it also puts men and women alike at a greater risk of developing heart disease and some kinds of cancers. According to the Journal of Medicinal Food, estrogen-blocking foods rich in phytochemicals can help reduce levels of estrogen in the bloodstream.
Plants are a great source of nutrients, including some specific phytochemicals that can help to reduce estrogen levels. The problem is that some plants can also contain phytochemicals that work as phytoestrogens which mimic the effects of estrogen.
It’s still unknown just how phytoestrogens affect the human body, but more studies are being done to answer that very question.
Phytoestrogens are being studied for their potential positive health benefits, such as improving bone health and cardiovascular health as well as reducing the chances of developing cancer. Individual people have their own individual responses to phytochemicals.
Foods that Reduce Estrogen Levels for Men
1. Cruciferous Vegetables
Cruciferous vegetables are easily the best way to block estrogen. These vegetables are packed full of phytochemicals and they effectively work to prevent the production of estrogen. There are also several ways to cook them and some of them – such as broccoli – are delicious raw.
The list of cruciform vegetables includes;
- Broccoli, cabbage, cauliflower
- Brussel sprouts
- Bok choy
- Collard greens
Some varieties of mushroom, including shitake, crimini, baby button, and Portobello, work to prevent estrogen from developing in the body. They work by preventing the production of the aromatase enzyme.
Aromatase is the enzyme that converts the hormone androgen to estrogen. Getting more mushrooms into your diet helps to prevent estrogen production.
Raw mushrooms make for an excellent addition to salads. They also taste good when sautéed with onions and other foods and used as flavorings.
Just be careful to only eat mushrooms purchased from grocers and markets. Wild mushrooms are sometimes poisonous. Like with most natural foods, organic is best if you can get it as organic foods are free from pesticides.
3. Red Grapes
Red grapes are another great choice to block estrogen. The skins of red grapes are rich in a chemical called resveratrol. The seeds of red grapes contain the chemical proanthocyanidin. Both chemicals have been shown to prevent estrogen production in men.
What’s great about red grapes is that they are so easy to clean and eat as they are. They taste delicious both at room temperature or refrigerated and they can be eaten by themselves or included as part of a green salad. Much like with other fruits and vegetables, try to get organic when you can.
Some kinds of seeds – such as sesame and flax seeds – are filled with micronutrients called polyphenols. These polyphenols are found in plants and they can help to reduce estrogen levels in blood. According to the Oregon State University, flax seeds have some of the highest levels of these polyphenols.
Flax seeds stand out as being a great source of lignans as well. These lignans act as phytoestrogens. Several factors determine the health effects of a phytoestrogen, including how efficiently someone is able to absorb and metabolize them.
Given the complex nutritional composition of flax seeds, they can help to reduce estrogen levels for some people. For others, they could actually mimic estrogen and lead to estrogen dominance symptoms.
If you want to reduce estrogen levels then you should cosult your doctor or a dietician before including flax seeds as a part of your diet to reduce estrogen.
Flax seeds and sesame seeds can be found in most supermarkets, grocery stores, and health food shops. Add them to your baking and cooking recipes and include them in smoothies to enjoy their great benefits.
5. Whole Grains
Whole grains are unrefined and aren’t broken down like a processed grain is. These grains have all of their parts; including the bran, germ, and endosperm. Much like seeds, whole grains are full of anti-estrogen polyphenols. They also have other phytoestrogen units, so how people respond to them can vary from person to person.
Here’s a list of whole grains to include In anti-estrogen diet. They can be enjoyed in bread, cereal, pasta, and other forms;
6. Green Tea
Green tea is already known for offering healthful properties and it’s enjoyed around the world. It’s also a fantastic source of polyphenols that can influence the enzymes that metabolize estrogen. Harvard Health Publications also cite that green tea may reduce the risk of heart disease.
There are several varieties of green tea available at grocery stores and health food stores. Combine green tea with lemon, mint, ginger, ginseng, and other flavorings to improve the taste and get more nutrients. Green tea can be enjoyed both hot and cold too.
Pomegranates might not be the first thing that people think of when they think of fruit. Even so, pomegranates are a great natural resource of phytochemicals. Pomegranates are slowly becoming more popular and well-known for their potent estrogen-blocking properties and for being rich in antioxidants.
Pomegranates can be enjoyed just like any other kind of fruit; they can be cut up and served or consumed as a juice. Pomegranates can be found in many grocery stores, including pomegranate juice and juice blends.
Talk to Your Doctor
If you want to improve testosterone levels and do something about your low testosterone, then it may help to reduce estrogen levels. Try out these diet ideas and use your diet to naturally prevent estrogen production.
Just be sure to consult your doctor about dietary changes that you make. Your doctor can offer guidance and they may be able ot prescribe a medication to address your low testosterone levels.