7 Foods for Healthy Hormone Production [Infographic]

December 2019

Here’s what to eat to support your hormones during every phase of life.

Your hormones are like messengers in your body that affect many different processes, including growth and development, metabolism, sexual function, reproduction, and mood. Whether it’s cortisol, oxytocin, estrogen, progesterone, testosterone, or another hormone, they all have an essential role to play in your physical and mental health. And while it’s natural for them to fluctuate throughout your lifecycle – or even throughout the day – severe or prolonged variations can lead to problems like diabetes, weight gain, infertility, weak bones, and other issues. Eating the right foods is one way you can help support your hormones. Here are seven foods for healthy hormone production to add to your diet:

  1. Healthy fats
  2. Lentils and beans
  3. Foods with vitamin D & omega-3s
  4. Complex carbs
  5. Green tea
  6. Fermented foods
  7. Almonds and walnuts

Continue reading to learn the reasons to consider eating these foods for healthy hormone production.

Certain fats are among the foods for healthy hormone production.

Healthy fats

Eating foods containing healthy fats can stimulate hormones that control appetite, helping you to feel full and satisfied after your meal. Monounsaturated fat and medium-chain triglycerides (MCTs) can also both help to reduce insulin resistance, which is when the body doesn’t respond well to the hormone insulin and reduces its ability to process glucose for energy. Healthy fats include avocados, nuts, and olive or coconut oil. These foods for healthy hormone production are especially helpful to eat when breastfeeding, in addition to fruits and vegetables, whole grains, and healthy proteins.

Lentils and beans

Both lentils and beans contain plenty of fiber and protein, two nutrients that affect the release of hormones related to appetite, satiety, and metabolism. This duo also appears to protect against heart disease and breast cancer, making them excellent staple foods for women of all ages.

Check out 16 delicious recipes featuring lentils and beans here.

Vitamin D & Omega-3s

Vitamin D and omega-3s are both commonly included in daily supplement routines – and for good reason. Vitamin D is actually a hormone itself and benefits women throughout the lifecycle with increased energy, bone health, heart health, and more.

Omega-3 fatty acids, meanwhile, can reduce stress hormones and insulin resistance. The best diet source of omega-3s is fatty fish, but supplements can also do the trick. 

Complex carbs

Another category of foods for healthy hormone production is complex carbs. Whole grains like brown rice, bread, quinoa, and barley are all high in satiety-hormone-promoting fiber. Eating healthy carbs also keep your hypothalamus, pituitary, and adrenal glands—which are responsible for hormone production—functioning well. Incorporating whole grains into your diet, beginning in adolescence and continuing through post-menopause, is just one of the many tips you’ll find in our Helpful Guide to Nutrition for Women.

Green tea

Lower insulin levels in liquid form with a cup of green tea! The drink can increase your insulin sensitivity (the opposite of insulin resistance), so your body takes the right cues from the hormone.

Did you know that green tea is also one of the foods that can boost your weight loss potential? Learn more about eating your way to your weight loss goals on our blog.

Fermented foods

It’s essential to support the hormones in your gut with good bacteria. Probiotics from fermented foods like sauerkraut, cheese, sourdough bread, kimchi, salami, and kombucha can help you do this. In the process, they may help reduce symptoms of certain hormonal disorders in women, such as Polycystic Ovarian Syndrome (PCOS) or post-menopausal bone loss due to estrogen deficiency. 

Almonds and walnuts

Finally, let’s talk about sleep hormones! You can encourage healthy sleep by eating foods like almonds and walnuts that contain melatonin, a key hormone that regulates the sleep and wake cycle. A handful of these nuts may also help fight fatigue during the postpartum period.

Beyond foods for healthy hormone production, continue learning about healthy diet and nutrition on our blog. To schedule an appointment with our doctors, midwives, and women’s health providers, call 920.885.6090 or contact us online today.

This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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