What foods support optimal hormone function?
Written by
Stella Nilsson
Reviewed by
Prof. Graham Pierce, Ph.D.Your hormone production relies heavily on specific nutrients found in whole foods. Making the right food choices lays the biochemical groundwork for optimal endocrine function. Protein provides amino acids for the synthesis of hormones. Fats become hormone precursors. Fiber regulates the elimination of used hormones.
Be sure to include protein-rich foods at each meal. Eggs, lentils, and fish, for example, provide the raw materials necessary for peptide hormones to be formed. Protein at each main meal, aiming for 25-30 grams, will support the production of growth hormone and insulin-like growth factors. A regular supply helps avoid lows in blood sugar that disrupt the natural rhythm of cortisol production. Both animal and plant proteins help here.
Incorporate anti-inflammatory fats into your daily diet. Salmon is rich in omega-3 fatty acids, which help reduce cortisol production. Likewise, avocados are a rich source of monounsaturated fats, which are essential for cell membranes. At the same time, almonds are filled with cholesterol precursors used by your body for its sex hormones. These fats help your body produce nice, balanced levels of estrogen and testosterone!
Protein Optimization
- Include eggs or Greek yogurt at breakfast
- Add lentils or chickpeas to lunch salads
- Serve 4-6oz fish or poultry at dinner
Fat Quality Focus
- Use avocado instead of mayonnaise
- Add walnuts or chia seeds to oatmeal
- Cook with coconut oil instead of vegetable oil
Fiber Integration
- Choose berries over bananas for lower glycemic impact
- Swap white rice for quinoa or barley
- Add flaxseed to smoothies for extra lignans
Eat nutrients at the right times. Start the day with protein so your body can manage its cortisol load within the first hour of waking. Include magnesium-rich spinach or pumpkin seeds in your dinner and notice how they help boost your natural melatonin levels. Leave at least three hours between meals to allow your insulin levels to return to baseline.
Flare up your hormones; Avoid foods that interfere with your body's natural hormone function. Limit added sugar to less than 25 grams per day to prevent insulin resistance. Choose organic produce when you have the choice to avoid interfering with your endocrine system through pesticides. Skip any processed foods with trans fats or any undisclosed hydrogenated oils at work, which can interfere with your cellular receptors and disrupt your hormone levels.
Add these food principles gradually in a way that makes sense for you. Consider adding protein to your breakfast and meals if you don't already include it in your diet. Include fatty fish in your meals twice a week. Devise ways to do this that build habits, rather than making you feel bad for not doing it perfectly. Your hormones love this food approach.
Read the full article: 10 Essential Ways to Achieve Hormonal Balance
