17 Amazing Foods to Increase Estrogen Naturally

Estrogen | Functions | Phytoestrogens | Increase Naturally | Foods

When estrogen levels are out of balance (e.g., during perimenopause), it can harm health, mood, and sexual desire.

Do you want to know how to increase estrogen naturally or which foods contain estrogen? Then you’ve come to the right place!

What Are Foods That Increase Estrogen?

To understand when foods can help boost estrogen levels, we must examine why proper estrogen levels are essential for health at any age.

There are different estrogens. Phytoestrogens are found in plants, so they are also called dietary estrogens.

On the other hand, true exogenous estrogens can only be used by your doctor if you suffer from severe estrogen deficiency.

Your body produces endogenous estrogens depending on your current life stage (Davidge-Pitts et al. 2022¹):

• Estrone (E1) predominantly after menopause
• Estradiol (E2) predominantly during reproductive age
• Estriol (E3) during pregnancy

Estrogen’s Functions

The steroid hormone estrogen is essential for the function of the female reproductive organs and the development of female sexual characteristics.

For this reason, it is also known as the primary female sex hormone. Nevertheless, estrogen is also naturally present in male bodies, where it provides sexual functioning (Pentikäinen et al. 2000²).

In the female body, however, the steroid hormone’s roles extend far beyond sexuality (Delgado et al. 2022³):

• Breast: Estrogen is responsible for the development of mammary gland tissue. Moreover, it develops the mammary gland ducts during puberty and pregnancy, providing breast milk.
• Uterus: The hormone thickens the uterine lining during the follicular phase of the menstrual cycle in preparation for pregnancy.
• Sex organs: Estrogen is responsible for the growth of the internal and external female sex organs.
• Brain: Estrogen plays a role in higher cognitive functions and synaptic health far beyond its effects on reproduction (Hara et al. 2015⁴).
• Heart: The steroid hormone helps regulate blood lipid levels, which counteracts the risk of coronary heart disease.
• Bone: During puberty, estrogen supports bone development, and after menopause, it helps prevent osteoporosis.
• Metabolism: Estrogen regulates appetite, body fat distribution, blood glucose, insulin, and other metabolic functions (Mauvais-Jarvis et al. 2013⁵).

In addition, the sex hormone is essential in the breakdown, buildup, and especially fat distribution in all human bodies (Frank et al. 2019⁶).

Why Increase Estrogen Levels Naturally?

Low estrogen levels can negatively impact bone health, mood, libido, sleep, concentration, energy, and body fat, among other things (Davidge-Pitts et al. 2022⁷).

The onset of menopause, in particular, demonstrates how low estrogen levels can cause unpleasant symptoms.

Estrogen vs. Phytoestrogens in Food

Foods cannot directly increase your estrogen levels. Animal foods such as milk or butter contain natural estrogens, but the amounts are so minimal that they are in the nanogram range.

Phytoestrogens from plants can exert an estrogenic effect on the body when estrogen levels are low. These naturally occurring plant compounds can therefore help increase estrogen.

Phytoestrogens have a structure that is very similar to estradiol, the most potent estrogen in the body. Therefore, they can bind to the same receptors as estrogen in the body and thus cause almost the same changes (Desmawati et al. 2019⁸).

Because phytoestrogens can also exert anti-estrogenic effects, many people worry that they may harm health.

In this context, the devil is in the details. Researchers attribute a unique effect to phytoestrogens (Poluzzi et al. 2014⁹):

• At high estrogen levels, they exert an antiestrogenic effect
• At low estrogen levels, they act as a weak estrogen

For this reason, according to research, the health benefits of phytoestrogen-rich foods outweigh the potential risks so that you can consume them safely in manageable amounts.

The health benefits of phytoestrogens include (Dixon 2004¹⁰; Desmawati et al. 2019¹¹):

• Weight loss
• Memory function
• Fertility
• Immune system
• Skin
• Heart
• Bones
• Hormone-dependent tumors

Plants contain several families of natural products with weak estrogenic effects on mammals, such as humans. These phytoestrogens include (Dixon 2004¹²; Sirtori et al. 2005¹³):

• Flavonoids and isoflavonoids
• Stilbenes
• Coumestans
• Lignans

Let’s take a closer look at foods containing these phytoestrogens (phenols) and how they can help you increase estrogen naturally.

How to Increase Estrogen Naturally

There are several ways you can naturally regulate your estrogen at low levels. While foods or beverages are obvious factors, crucial lifestyle factors are often underestimated.

Foods That Boost Estrogen

Here are the top 10 foods with phytoestrogens that will help you get your estrogen levels going in the right direction when they are low.

1. Broccoli

Cruciferous vegetables are consistently cited as a healthy food for women, and rightly so, in various situations.

At high estrogen levels, their phytoestrogens compete with endogenous estrogen for receptors. They exert their weak estrogenic effects at low estrogen levels by binding to free receptors (Poluzzi et al. 2014¹⁴).

Therefore, cruciferous vegetables such as broccoli help regulate estrogen levels naturally. They help with high estrogen levels (e.g., reproductive years) and low estrogen levels (e.g., menopause).

This remarkable effect of phytoestrogens is particularly noticeable in broccoli, as it is that vegetable that contains the most lignans (Rodríguez-García et al. 2019¹⁵).

In addition, researchers suggest that broccoli consumption may positively affect estrogen metabolism after menopause, making it an effective and safe dietary strategy to prevent breast cancer (Fowke et al. 2000¹⁶).

2. Brussels Sprouts

After broccoli, brussels sprouts are those cruciferous vegetables that contain the most lignans (Rodríguez-García et al. 2019¹⁷).

Furthermore, you can also find coumestans in them (Poluzzi et al. 2014¹⁸).

They are the sulfur-rich food with the highest concentration of active compounds that can protect against cardiovascular and brain diseases (Zhang et al. 2011¹⁹; Sun et al. 2017²⁰).

These facts make brussels sprouts one of the most exciting foods that can help increase estrogen.

3. Cabbage

Finishing off the cruciferous family is the versatile cabbage itself.

Whether in sauerkraut, red cabbage, or white cabbage, lignans and coumestans can exert estrogen-like effects (Rodríguez-García et al. 2019²¹; Poluzzi et al. 2014²²; Ju et al. 2000²³).

4. Fennel

Fennel is an essential natural source of flavonoids (Ghazanfarpour et al. 2017²⁴).

In a recent animal study, scientists successfully increased estrogen levels through a fennel-enriched diet (Abbas et al. 2020²⁵).

In addition, a systematic meta-analysis of studies attributes fennel with the ability to alleviate the following complaints of estrogen deficiency (Khadivzadeh et al. 2018²⁶):

• Vasomotor symptoms such as hot flashes and sweats
• Pain during sexual intercourse and decreased libido
• Vaginal itching and dryness
• Sleep problems

5. Garlic

Because of its versatility, garlic should not be missing from any pantry. This fact is as actual for health reasons as it is for culinary ones.

Studies in rats have shown several times that the phytoestrogens in garlic can increase estrogen release in females and thus alleviate osteoporosis (Mukherjee et al. 2004²⁷; Mukherjee et al. 2006²⁸).

Accordingly, a study of menopausal women found that the equivalent of 2 grams of raw garlic per day can substantially reduce estrogen deficiency (Mozaffari-Khosravi²⁹).

6. Sesame Seeds

Sesame seeds are the richest natural source of lignans (Rodríguez-García et al. 2019³⁰).

Accordingly, they could help postmenopausal women significantly increase estrogen levels in as little as five weeks (Wu et al. 2006³¹).

In addition, researchers suggest that the active compounds in sesame seeds may improve bone health (El Wakf et al. 2014³²).

Like flax seed oil, sesame seed oil is not heat resistant. It would be best if you did not use it for frying.

Buy it on Amazon: Sesame Seeds (100% organic)

7. Flax Seeds

Like sesame, flax seeds are packed with lignans (Rodríguez-García et al. 2019³³).

Flax seeds can reduce low estrogen and menopausal symptoms, such as hot flashes and vaginal dryness (Franco et al. 2016³⁴).

On top of that, the lignans found in flaxseeds may play an essential role in reducing breast cancer risk, especially after menopause (Calado et al. 2018³⁵).

Flax seeds are rich in omega-3 fatty acids. Therefore, they also help improve blood pressure, lipids, inflammation, and insulin resistance (Faintuch et al. 2007³⁶; Mandaşescu et al. 2005³⁷; Kawakami et al. 2015³⁸; Bloedon et al. 2004³⁹).

On the other hand, polyunsaturated fatty acids are also why flax seed oil can oxidize even at low temperatures. Please don’t use it for cooking.

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Tip: If you grind flaxseed freshly (e.g., in a pepper mill), the bioavailability of the lignans increases significantly (Kujisten et al. 200540).

8. Miso

Soy is the richest source of isoflavones among foods (Bacciottini et al. 2007⁴¹).

However, in 2013, about 93 percent of soy in the United States was already genetically modified. Hence, even ahead of corn, soy is the absolute leader in genetically modified foods (USDA 2014⁴²).

But this is not the only reason soy should be treated cautiously. The legume contains a variety of anti-nutrients such as lectins or phytic acid, which damage the gut and prevent the absorption of other nutrients (Gibson et al. 2010⁴³).

Fortunately, fermentation is a method to reduce health concerns while boosting the benefits.

Among probiotic versions of soy, miso stands out. It is a thick paste of soybeans fermented with salt and a starter culture.

Miso paste is used to make sauces, pickled vegetables, or soups. Miso soup is now a household name in this country as well, as it is a healthy option in Asian restaurants.

Through miso, you can benefit from the estrogenic effects of isoflavones while minimizing the health risks of soy (Morito et al. 2010⁴⁴).

Buy it on Amazon: Miso Paste (100% organic)

9. Tempeh

Tempeh is another food made from fermented soybeans.

It is similar to tofu but uses whole soybean and ferments it. As a result, you ingest fewer harmful substances, higher protein levels, and specific vitamins and minerals.

So you can benefit more healthily from soy isoflavones, which can help especially against hormone-related hot flashes during menopause (Messina 2014⁴⁵).

A recent study showed that tempeh consumption could improve cognition (Handajani et al. 2020⁴⁶).

Buy it on Amazon: Tempeh (100% organic)

10. Strawberries

The dessert among the best foods that can boost estrogen comes last, befitting its status.

While most people overestimate phytoestrogens in berries, strawberries stand out with 6.2 mg of lignans per 100 g (Rodríguez-García et al. 2019⁴⁷).

They, too, can help you naturally boost estrogen levels. At the same time, with 5.4 g of carbohydrates per 100 g, they are also even more suitable for low-carbohydrate diets than their peers.

Drinks That Increase Estrogen Levels Naturally

While coffee and green tea contain small amounts of phytoestrogens (Kuhnle et al. 2008⁴⁸), traditional alternative medicine knows numerous herbs that can help boost estrogen when used as tea.

Moreover, one of the following estrogen-regulating drinks will amaze you because it contains alcohol.

1. Red Clover Tea

This plant is rich in phytoestrogens. Therefore, its tea can help if estrogen levels are too low (Beck et al. 2005⁴⁹).

For example, red clover could help reduce menopausal hot flashes because of its isoflavones (Lambert et al. 2017⁵⁰).

Buy it on Amazon: Red Clover Tea (100% organic)

2. Fenugreek Tea

If you want to boost estrogen naturally, fenugreek is a no-brainer.

In a study conducted on 80 women, the plant’s extract significantly increased both free estrogen in the body and sexual desire (Rao et al. 2015⁵¹).

Buy it on Amazon: Fenugreek Tea (100% organic)

3. Dong Quai Tea

Dong Quai has been used in China for centuries to reduce hot flashes, as well as relieve other symptoms of PMS and menopause (Kelley et al. 2010⁵²).

Studies suggest that the tea exerts estrogen-like effects (Lau et al. 2005⁵³).

Buy it on Amazon: Dong Quai Tea (100% organic)

4. Valerian Root Tea

This herb is known for its calming effects.

On the other hand, few people know that valerian root has been able to reduce hot flashes in studies of the highest quality.

Researchers suggest that healthcare providers consider valerian root an effective remedy for menopausal women suffering from hot flashes (Jenabi et al. 2018⁵⁴).

Buy it on Amazon: Valerian Root Tea (100% organic)

5. Chasteberry Tea

Chasteberry contains apigenin. According to scientists, this phytoestrogen can exert a positive estrogenic effect (Rani et al. 2013⁵⁵).

Studies suggest chaste tree berries may help relieve breast pain and increase libido in menopausal women (Carmichael 2008⁵⁶; Heirati et al. 2021⁵⁷).

Buy it on Amazon: Chasteberry Tea (100% organic)

6. Ginko Biloba Tea

According to studies, ginkgo biloba could be an alternative to hormone replacement therapies for postmenopausal women due to estrogenic activities (Oh et al. 2004⁵⁸).

Buy it on Amazon: Ginko Biloba Tea (100% organic)

7. Red Wine

Is an alcoholic beverage that is healthy and helps with low estrogen levels possible?

Yes, as long as you don’t overdo it. According to studies, 90 ml a day for women and 180 ml a day of red wine for men is the health ideal because of the alcohol content (Corrao et al. 2000⁵⁹).

Resveratrol, found in red wine, is a phytoestrogen that can exert estrogenic effects (Qasem 2020⁶⁰).

It is the essential stilbene (Sirtori et al. 2005⁶¹)

Since it originates from the grape skin, it is found only in red wine. In white wine, the skin is removed before fermentation.

As a phytoestrogen, resveratrol can protect the cardiovascular system and has anti-inflammatory and anticancer properties.

In addition, resveratrol is known to increase life expectancy (Biagi et al. 2015⁶²).

This fact may be related to red wine’s health benefits, such as reducing blood clumping, inflammation, and hypertension (Sato et al. 2002⁶³; Karatzi et al. 2005⁶⁴).

I recommend a dry, low-carb wine from Pinot Noir or Sangiovese grapes, like in the remarkably delicate Chianti below.

Buy it on Amazon: Chianti Classico Riserva

Other Ways to Increase Estrogen Naturally

Eating more proper foods is not the only way to increase estrogen levels naturally. In today’s consumer society, we often forget that less can often be more or healthier.

The following lifestyle factors are crucial for sustainable well-being. The first step is to avoid foods that upset your hormone balance.

Ketogenic Diet

Sugar reduction is why keto is the best diet for low estrogen.

Not only for low-carb diets but also for estrogen deficiency, PMS, and menopausal symptoms, sugar is precisely what no one should eat.

The 1:1 mixture of fructose and glucose interferes with the regulation of estrogen in the blood (CFRI 2007⁶⁵; Daka et al. 2013⁶⁶):

• Fructose, since the liver metabolizes it into harmful fat
• Glucose, since it increases insulin levels and excess, is likewise converted to fat

This way, the following symptoms are favored, especially in menopausal women (Weinberg et al. 2006⁶⁷):

• Increased abdominal fat
• Poor blood lipid levels
• Increased blood pressure
• Abnormal glucose metabolism

Fructose promotes hunger hormones and inhibits satiety hormones, making cravings for even more carbohydrates (Teff et al. 2004⁶⁸).

The resulting glucose intake promotes inflammation in the body (Buyken et al. 2014⁶⁹).

On the other hand, ketogenic foods increase insulin sensitivity, resulting in better blood glucose and lipid levels (Boden et al. 2005⁷⁰).

In addition, the release of satiety hormones increases proportionally to the fatty acids ingested (Pironi et al. 1993⁷¹).

For example, fatty fish offers bioavailable protein and anti-inflammatory omega-3 fatty acids, which increase muscle protein synthesis and basal metabolic rate (Hulbert et al. 1999⁷²).

Ketogenic diets initiate body fat breakdown and glucose production from fat metabolites, consuming extra calories (Sinha et al. 2005⁷³).

Moreover, sex hormones are produced from fat. While a low-fat diet reduced estrogen production, a high-fat diet improved sexual function in women (Rose et al. 1987⁷⁴; Esposito et al. 2007⁷⁵).

Tip: Cruciferous vegetables are ideal sides for ketogenic meals, when you dress them up with grass-fed butter.

Appropriate Exercise

Both too much and too little exercise can lower estrogen levels.

Few people realize that too much or too intense exercise can throw a woman’s hormone balance.

On the one hand, this can cause too many stress hormones and, on the other hand, too few fertility hormones, negatively affecting estrogen production (Meczekalski et al. 2014⁷⁶).

This doesn’t mean you have to give up exercise. Significantly when estrogen levels drop due to menopause, appropriate activity can counteract belly fat (Kossman et al. 2011⁷⁷).

However, 2-3 very intense weekly sessions are a healthy upper limit.

Quit Smoking

Among other health markers, smoking lowers estrogen levels in men and women (Windham et al. 2005⁷⁸).

Because normal estrogen levels are instrumental in bone health, female smokers have low bone density and a higher likelihood of fractures, especially after menopause (Denison et al. 2008⁷⁹).

Intermittent Fasting

Intermittent fasting boosts metabolism and reduces inflammation, contributing to weight gain and insulin resistance (Drenick et al. 1964⁸⁰; Faris et al. 2012⁸¹).

For example, women over 60 could reduce body fat through intermittent fasting without losing muscle (Domaszewski et al. 2020⁸²).

In a study of uncontrolled eating behaviors, intermittent fasting reduced cravings and depression after only two months (Hoddy et al. 2015⁸³).

Furthermore, sleep is essential for preventing mood swings and hot flashes (Triantafillou et al. 2019⁸⁴; Freeman et al. 2015⁸⁵).

Women whose hormones are out of balance experience sleep problems. As indicated by a study conducted on 14 women, intermittent fasting can help improve sleep quality drastically (Michalsen et al. 2003⁸⁶).

This improvement in sleep hygiene may help reduce symptoms of estrogen deficiency, such as sleep disturbances, mood swings, hot flashes, and night sweats.

Proper Foods Help Boost Estrogen Naturally

A variety of foods contain phytoestrogens. Plants do not hold actual estrogen. However, these active compounds can have an effect similar to estrogen.

Since most phytoestrogens have estrogenic effects when estrogen is low and anti-estrogenic effects when experiencing estrogen dominance, their benefits outweigh the health risks.

To increase your phytoestrogen intake, reach for the foods in this article the next time you shop or order one of the delicious teas listed above now!

Foods to Increase Estrogen Naturally FAQ

How can I improve my estrogen levels?

You can naturally boost estrogen by eating foods that contain phytoestrogens, such as broccoli, flaxseed, or cabbage sprouts.

What foods raise estrogen levels?

Cruciferous vegetables, flaxseeds, and specific herbal teas supply you with phytoestrogens – dietary estrogen.

How do you fix low estrogen?

The first and most effective thing to fix low estrogen is quitting sugar.

Studies ▾

#1-7

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#15-19

¹⁵Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules. 2019 Mar 6;24(5). doi: 10.3390/molecules24050917. Review. PubMed PMID: 30845651; PubMed Central PMCID: PMC6429205.

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¹⁷Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules. 2019 Mar 6;24(5). doi: 10.3390/molecules24050917. Review. PubMed PMID: 30845651; PubMed Central PMCID: PMC6429205.

¹⁸Poluzzi E, Piccinni C, Raschi E, Rampa A, Recanatini M, De Ponti F. Phytoestrogens in postmenopause: the state of the art from a chemical, pharmacological and regulatory perspective. Curr Med Chem. 2014;21(4):417-36. doi: 10.2174/09298673113206660297. Review. PubMed PMID: 24164197; PubMed Central PMCID: PMC3963458.

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#20-24

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²¹Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules. 2019 Mar 6;24(5). doi: 10.3390/molecules24050917. Review. PubMed PMID: 30845651; PubMed Central PMCID: PMC6429205.

²²Poluzzi E, Piccinni C, Raschi E, Rampa A, Recanatini M, De Ponti F. Phytoestrogens in postmenopause: the state of the art from a chemical, pharmacological and regulatory perspective. Curr Med Chem. 2014;21(4):417-36. doi: 10.2174/09298673113206660297. Review. PubMed PMID: 24164197; PubMed Central PMCID: PMC3963458.

²³Ju YH, Carlson KE, Sun J, Pathak D, Katzenellenbogen BS, Katzenellenbogen JA, Helferich WG. Estrogenic effects of extracts from cabbage, fermented cabbage, and acidified brussels sprouts on growth and gene expression of estrogen-dependent human breast cancer (MCF-7) cells. J Agric Food Chem. 2000 Oct;48(10):4628-34. doi: 10.1021/jf000164z. PubMed PMID: 11052710.

²⁴Ghazanfarpour M, Amini E, Khadivzadeh T, Babakhanian M, Nouri B, Rakhshandeh H, Afiat M. The Effect of Short-term Treatment with Fennel on Bone Density in Postmenopausal Women: A Randomized Controlled Trial. J Menopausal Med. 2017 Aug;23(2):124-130. doi: 10.6118/jmm.2017.23.2.124. Epub 2017 Aug 31. PubMed PMID: 28951861; PubMed Central PMCID: PMC5606910.

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²⁶Khadivzadeh T, Najafi MN, Kargarfard L, Ghazanfarpour M, Dizavandi FR, Khorsand I. Effect of Fennel on the Health Status of Menopausal Women: A Systematic and Meta-analysis. J Menopausal Med. 2018 Apr;24(1):67-74. doi: 10.6118/jmm.2018.24.1.67. Epub 2018 Apr 30. PubMed PMID: 29765930; PubMed Central PMCID: PMC5949311.

²⁷Mukherjee M, Das AS, Mitra S, Mitra C. Prevention of bone loss by oil extract of garlic (Allium sativum Linn.) in an ovariectomized rat model of osteoporosis. Phytother Res. 2004 May;18(5):389-94. doi: 10.1002/ptr.1448. PubMed PMID: 15173999.

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²⁹Mozaffari-Khosravi H, Hesabgar HA, Owlia MB, Hadinedoushan H, Barzegar K, Fllahzadeh MH. The effect of garlic tablet on pro-inflammatory cytokines in postmenopausal osteoporotic women: a randomized controlled clinical trial. J Diet Suppl. 2012 Dec;9(4):262-71. doi: 10.3109/19390211.2012.726703. Epub 2012 Oct 8. PubMed PMID: 23039014.

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³⁰Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules. 2019 Mar 6;24(5). doi: 10.3390/molecules24050917. Review. PubMed PMID: 30845651; PubMed Central PMCID: PMC6429205.

³¹Wu WH, Kang YP, Wang NH, Jou HJ, Wang TA. Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women. J Nutr. 2006 May;136(5):1270-5. doi: 10.1093/jn/136.5.1270. PubMed PMID: 16614415.

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³³Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules. 2019 Mar 6;24(5). doi: 10.3390/molecules24050917. Review. PubMed PMID: 30845651; PubMed Central PMCID: PMC6429205.

³⁴Franco OH, Chowdhury R, Troup J, Voortman T, Kunutsor S, Kavousi M, Oliver-Williams C, Muka T. Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis. JAMA. 2016 Jun 21;315(23):2554-63. doi: 10.1001/jama.2016.8012. Review. PubMed PMID: 27327802.

³⁵Calado A, Neves PM, Santos T, Ravasco P. The Effect of Flaxseed in Breast Cancer: A Literature Review. Front Nutr. 2018;5:4. doi: 10.3389/fnut.2018.00004. eCollection 2018. Review. PubMed PMID: 29468163; PubMed Central PMCID: PMC5808339.

³⁶Faintuch J, Horie LM, Barbeiro HV, Barbeiro DF, Soriano FG, Ishida RK, Cecconello I. Systemic inflammation in morbidly obese subjects: response to oral supplementation with alpha-linolenic acid. Obes Surg. 2007 Mar;17(3):341-7. doi: 10.1007/s11695-007-9062-x. PubMed PMID: 17546842.

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³⁷Mandaşescu S, Mocanu V, Dăscaliţa AM, Haliga R, Nestian I, Stitt PA, Luca V. Flaxseed supplementation in hyperlipidemic patients. Rev Med Chir Soc Med Nat Iasi. 2005 Jul-Sep;109(3):502-6. PubMed PMID: 16607740.

³⁸Kawakami Y, Yamanaka-Okumura H, Naniwa-Kuroki Y, Sakuma M, Taketani Y, Takeda E. Flaxseed oil intake reduces serum small dense low-density lipoprotein concentrations in Japanese men: a randomized, double blind, crossover study. Nutr J. 2015 Apr 21;14:39. doi: 10.1186/s12937-015-0023-2. PubMed PMID: 25896182; PubMed Central PMCID: PMC4409715.

³⁹Bloedon LT, Szapary PO. Flaxseed and cardiovascular risk. Nutr Rev. 2004 Jan;62(1):18-27. doi: 10.1111/j.1753-4887.2004.tb00002.x. Review. PubMed PMID: 14995053.

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⁴³Gibson RS, Bailey KB, Gibbs M, Ferguson EL. A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability. Food Nutr Bull. 2010 Jun;31(2 Suppl):S134-46. doi: 10.1177/15648265100312S206. Review. PubMed PMID: 20715598.

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⁴⁴Morito K, Hirose T, Kinjo J, Hirakawa T, Okawa M, Nohara T, Ogawa S, Inoue S, Muramatsu M, Masamune Y. Interaction of phytoestrogens with estrogen receptors alpha and beta. Biol Pharm Bull. 2001 Apr;24(4):351-6. doi: 10.1248/bpb.24.351. PubMed PMID: 11305594.

⁴⁵Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12). doi: 10.3390/nu8120754. Review. PubMed PMID: 27886135; PubMed Central PMCID: PMC5188409.

⁴⁶Handajani YS, Turana Y, Yogiara Y, Widjaja NT, Sani TP, Christianto GAM, Suwanto A. Tempeh Consumption and Cognitive Improvement in Mild Cognitive Impairment. Dement Geriatr Cogn Disord. 2020;49(5):497-502. doi: 10.1159/000510563. Epub 2020 Oct 20. PubMed PMID: 33080604.

⁴⁷Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules. 2019 Mar 6;24(5). doi: 10.3390/molecules24050917. Review. PubMed PMID: 30845651; PubMed Central PMCID: PMC6429205.

⁴⁸Kuhnle GG, Dell’Aquila C, Aspinall SM, Runswick SA, Mulligan AA, Bingham SA. Phytoestrogen content of beverages, nuts, seeds, and oils. J Agric Food Chem. 2008 Aug 27;56(16):7311-5. doi: 10.1021/jf801534g. Epub 2008 Aug 1. PubMed PMID: 18671400.

⁴⁹Beck V, Rohr U, Jungbauer A. Phytoestrogens derived from red clover: an alternative to estrogen replacement therapy?. J Steroid Biochem Mol Biol. 2005 Apr;94(5):499-518. doi: 10.1016/j.jsbmb.2004.12.038. Epub 2005 Mar 23. Review. PubMed PMID: 15876415.

⁵⁰Lambert MNT, Thorup AC, Hansen ESS, Jeppesen PB. Combined Red Clover isoflavones and probiotics potently reduce menopausal vasomotor symptoms. PLoS One. 2017;12(6):e0176590. doi: 10.1371/journal.pone.0176590. eCollection 2017. PubMed PMID: 28591133; PubMed Central PMCID: PMC5462345.

#51-57

⁵¹Rao A, Steels E, Beccaria G, Inder WJ, Vitetta L. Influence of a Specialized Trigonella foenum-graecum Seed Extract (Libifem), on Testosterone, Estradiol and Sexual Function in Healthy Menstruating Women, a Randomised Placebo Controlled Study. Phytother Res. 2015 Aug;29(8):1123-30. doi: 10.1002/ptr.5355. Epub 2015 Apr 24. PubMed PMID: 25914334.

⁵²Kelley KW, Carroll DG. Evaluating the evidence for over-the-counter alternatives for relief of hot flashes in menopausal women. J Am Pharm Assoc (2003). 2010 Sep-Oct;50(5):e106-15. doi: 10.1331/JAPhA.2010.09243. Review. PubMed PMID: 20833608.

⁵³Lau CB, Ho TC, Chan TW, Kim SC. Use of dong quai (Angelica sinensis) to treat peri- or postmenopausal symptoms in women with breast cancer: is it appropriate?. Menopause. 2005 Nov-Dec;12(6):734-40. doi: 10.1097/01.gme.0000184419.65943.01. Epub 2005 Nov 8. PubMed PMID: 16278617.

⁵⁴Jenabi E, Shobeiri F, Hazavehei SMM, Roshanaei G. The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial. Women Health. 2018 Mar;58(3):297-304. doi: 10.1080/03630242.2017.1296058. Epub 2017 Mar 17. PubMed PMID: 28278010.

⁵⁵Rani A, Sharma A. The genus Vitex: A review. Pharmacogn Rev. 2013 Jul;7(14):188-98. doi: 10.4103/0973-7847.120522. Review. PubMed PMID: 24347927; PubMed Central PMCID: PMC3841997.

⁵⁶Carmichael AR. Can Vitex Agnus Castus be Used for the Treatment of Mastalgia? What is the Current Evidence?. Evid Based Complement Alternat Med. 2008 Sep;5(3):247-50. doi: 10.1093/ecam/nem074. PubMed PMID: 18830450; PubMed Central PMCID: PMC2529385.

⁵⁷Heirati SFD, Ozgoli G, KabodMehri R, Mojab F, Sahranavard S, Nasiri M. The 4-month effect of Vitex agnus-castus plant on sexual function of women of reproductive age: A clinical trial. J Educ Health Promot. 2021;10:294. doi: 10.4103/jehp.jehp_63_21. eCollection 2021. PubMed PMID: 34667794; PubMed Central PMCID: PMC8459874.

#58-64

⁵⁸Oh SM, Chung KH. Estrogenic activities of Ginkgo biloba extracts. Life Sci. 2004 Jan 30;74(11):1325-35. doi: 10.1016/j.lfs.2003.06.045. PubMed PMID: 14706564.

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⁶¹Sirtori CR, Arnoldi A, Johnson SK. Phytoestrogens: end of a tale?. Ann Med. 2005;37(6):423-38. doi: 10.1080/07853890510044586. Review. PubMed PMID: 16203615.

⁶²Biagi M, Bertelli AA. Wine, alcohol and pills: What future for the French paradox?. Life Sci. 2015 Jun 15;131:19-22. doi: 10.1016/j.lfs.2015.02.024. Epub 2015 Apr 1. Review. PubMed PMID: 25841977.

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⁶⁴Karatzi KN, Papamichael CM, Karatzis EN, Papaioannou TG, Aznaouridis KA, Katsichti PP, Stamatelopoulos KS, Zampelas A, Lekakis JP, Mavrikakis ME. Red wine acutely induces favorable effects on wave reflections and central pressures in coronary artery disease patients. Am J Hypertens. 2005 Sep;18(9 Pt 1):1161-7. doi: 10.1016/j.amjhyper.2005.03.744. PubMed PMID: 16182104.

#65-71

⁶⁵Child & Family Research Institute. Too Much Sugar Turns Off Gene That Controls Effects Of Sex Steroids. Maryland: ScienceDaily, 2007. Retrieved 2022 Aug 28, from www.sciencedaily.com/releases/2007/11/071109171610.htm.

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⁸¹Faris MA, Kacimi S, Al-Kurd RA, Fararjeh MA, Bustanji YK, Mohammad MK, Salem ML. Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutr Res. 2012 Dec;32(12):947-55. doi: 10.1016/j.nutres.2012.06.021. Epub 2012 Oct 4. PubMed PMID: 23244540.

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