Top 10 Super Foods To Eat Daily For Hormonal Balance

Hello world

Myself Ranjita sharma, nutrition counsellor and diet consultant …. with 14 years of experience in Nutrition field..

Hormones are your body’s chemical messengers, they travel in your blood streams to tissues and organs .They work slowly ,over time and affect many processes including metabolism ,mood swings, infertility and many more …..

Reason For Hormonal Imbalance:

1. Long and persist unhealthy eating habits

2. Sedentary lifestyle

3. Mental stress

4. Lack of sleep….

10 Super Foods To Balance Female Hormones

1. Probiotics : Probiotics are micro organisms that have great health benefits ,they improve digestive health, reduce depression and promote heart health also are called as good bacteria because they help us to keep our gut healthy .

Sources: include fresh home-made curd, ,yoghurt,buttermilk ,apple cider vinegar ,Idli ,dhokla and home-made pickles in your daily diet.

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2. Healthy fats : Include coconut oil Or dry coconut ,fresh coconut as coconut oil is amazing for harmone health

Include Pure ghee in your daily diet as these are rich sources of fat soluble vitamin A,D,E,K and these nutrients are key building blocks for hormonal production

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3. Nuts and seeds: for balancing Omega3 fatty acids include flaxseeds,chiaseeds,almonds,walnuts,sunflower seeds,pumpkin seeds to maintain proper hormone functions.

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4. Vitamin B8 (Inositol) : included natural sources of vitamin B8 in your daily diet such as oranges,pear,melon,banana,pomegranate,pumpkin,carrot etc which will help u to improve your hormone function

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5. leafy vegetables : include all type of green leafy vegetables and vegetables from crusiferous family like cabbage broccoli which will help to maintain estrogen banance and also as they r rich in fiber which acts as a prebiotic and rich in calcium so it will also help with premenstrual syndrome

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6 . Complex carbohydrates : complex corbohidrate with low glycemic index Can help You to keep your sugar level steady which in turn Keeps insulin and Androgens levels at bay .Include complex carbs like oats ,nagli,bajra,jawar ,quinoa,sweet potato,and high fiber vegetables and fruits in your daily diet .

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7. Protein : Include enough quality of protein in your diet as it will help u to reduce estrogen levels . Sources of protein are all type of dals ,sprouts,milk and milk products,eggs,chicken,fish etc

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8 . Vitamin B12 : mainly found in animal origin foods like eggs,fish,chicken,meat,milk and milk products.Those who are vegetarian they can also include mushrooms and nutritional yeast in their diet so as to maintain vitamin B12 level .

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9. spices : Help in improving digestion,removing toxins from body,help to maintain sugar levels,aslo having anti inflammatory properties. So include some beneficial spices like turmeric,cinnamon,garlic ,ginger fennel seeds ,basil leaves as these can help the body to bring hormones into balance .

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10. Ayurvedic Herbs : some ayurvedic herbs like ashwagandha , shatavari , nirgundi , feneugeek , Arjuna etc can help to maintain hormonal balance .( Note – include only one herb at a time as per season and your body type and nature )

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Things to avoid :

* processed foods and all type of junk foods

* Refined sugar

* Excess caffeine

* Excess alcohol

*Overeating

* Avoid too many madications

* Be careful with contraceptive pills

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Other things to do :

* Exercise regularly

* Learn to manage the stress levels

* Take good quality sleep

* Maintain hygiene

* Maintain ideal body weight (IBW)

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Thanku