5 FOODS TO INCLUDE IN YOUR ANTI-ESTROGEN DIET

Despite the fact that estrogen is primarily a female hormone, men also need estrogen. Estradiol, the dominant form of estrogen that’s active in men, helps in regulating erectile function, libido, and in sperm production. This does not mean, however, that men should have extremely high levels of estrogen.

In men, elevated estrogen levels often occur in conjunction with low testosterone levels. High estrogen levels not only contribute to the further decrease of testosterone levels, it can also lead to decreased sperm production and impaired erectile function. If you’re taking low testosterone medications, try complementing it with an anti-estrogen diet.

#1 Mushrooms

Edible mushrooms are great sources of dietary fiber and protein, as well as vitamin B and selenium. The latter is a potent antioxidant that helps boost the immune system and prevents oxidative stress damage to tissues and cells.

Mushrooms are also a great source of phytochemicals that can inhibit aromatase activity. Aromatase is an enzyme which is primarily responsible for converting testosterone and other androgens into estrogen. When aromatase activity is suppressed, it will result in reduced testosterone to estrogen conversion.

Mushrooms, particularly Agaricus bisporous or white button mushrooms, have been tested in various scientific studies. These studies showed that white button mushrooms are effective as suppressors of aromatase activity.

White button mushrooms have also been found to inhibit estrogen production in breast tissue, making it a potent anti-breast cancer food. Agaricus bisporous has been found to be effective in reducing tumor weight and in decreasing tumor cell proliferation.

Aside from white button mushrooms, portobello, shiitake, cremini or crimini, and almond mushrooms have also been found to inhibit aromatase activity. For a delicious dish, you can simply sautée these mushrooms with onions which are also known to help lower estrogen levels.

#2 Grapes

Grapes, grape juice, red wine, and grape seed extract are all effective in inhibiting aromatase activity. That’s because grapes contain resveratrol and proanthocyanidins. These two phytochemicals are responsible for the estrogen-blocking properties of grapes.

Resveratrol is found on the skin of grapes and is the compound responsible for the various health benefits of red wine. Resveratrol can help lessen insulin resistance, which makes grapes great for diabetic people. It’s also known to protect the heart and blood vessels from various cardiovascular diseases.

In various animal studies, resveratrol has been shown to reduce the conversion of testosterone to estrogen in breast cells. In men, resveratrol may also help in protecting the cells that produce sperm. Resveratrol has also been found to enhance testicular sperm count, increase blood testosterone levels, and improve sperm motility.

Aside from the benefits of resveratrol on male sexual health, resveratrol can also reduce the risks of developing osteoporosis. Resveratrol is also good for long-term fat loss and for reducing high blood pressure.

In contrast to resveratrol, proanthocyanidin is found in the seeds of grapes. Proanthocyanidin, a polyphenol type of antioxidant, is the reason why grape seed extracts are gaining popularity for their therapeutic benefits. Proanthocyanidins are also great for naturally lowering estrogen levels.

#3 Cruciferous Vegetables

Cruciferous vegetables, especially broccoli, are often touted as superfoods, simply because they are extremely nutritious. These green veggies contain various phytochemicals and antioxidants that not only nourish the body but also protect it from various diseases.

In recent years, cruciferous vegetables have risen in popularity due to their cancer-fighting properties, in part because of their high glucosinolates content. Glucosinolates are responsible for the appetizing flavor of cruciferous vegetables as well as their anti-viral and antibacterial effects.

Glucosinolates also protect the body from carcinogens and help protect the DNA from oxidative stress damage. If you incorporate broccoli, cabbage, and cauliflower in your diet, you can expect to lower your risks of prostate cancer.

These vegetables contain indole-3-carbinol (I3C) which is known to block estrogen, which is why these cruciferous vegetables are often recommended for fighting breast cancer. Indole-3-carbinol can also help reduce circulating estrogen levels.

Other types of cruciferous vegetables that can also help you lower your estrogen levels include garden cress, Brussels sprouts, and bok choy. Kale, turnips, collard greens, and radish also work great for reducing estrogen levels.

#4 Mangosteen

Mangosteen (Garcinia mangostana), a tropical fruit, can help you lower your estrogen levels. Various parts of the plant such as the bark, rind, and fruit are used for diverse health conditions. Mangosteen juice is also consumed as a health drink.

The many uses of mangosteen vary from diarrhea, urinary tract infections, eczema and other skin conditions, osteoarthritis, tuberculosis, and cancer. Mangosteen may also boost the immune system and enhance mental health.

Mangosteen juice is gaining popularity as a health drink with potent antioxidant benefits. The antioxidant xanthones contained in mangosteen can help reduce lipid oxidation and protect the brain cells from oxidative damage caused by hydrogen peroxide.

Mangosteen also exhibits potent anti-inflammatory actions which can help protect you from diseases caused by chronic inflammation like diabetes, Alzheimer’s disease, stroke, and other cardiovascular diseases.

Mangosteen contains twelve various xanthones, all of which exhibit aromatase-inhibiting properties. Of these, mangostin and garcinone were found to be extremely potent in suppressing aromatase activity.

#5 Pomegranate

Pomegranates have an extremely high nutritional value, it can be considered as one of the healthiest fruits you can regularly add to your daily diet. It’s actually a berry, and although most people eat the arils or edible seeds, the skin is also edible.

Pomegranates are great natural sources of vitamins C and K, potassium, folate, protein, and dietary fiber. This sweet fruit also contains magnesium and iron. On top of the various nutrients you can get from pomegranates, you also get two powerful antioxidants called punicalagins and punicic acid.

Because of these two potent antioxidants, pomegranates are great for warding off prostate cancer and breast cancer. Extracts made from the pericarp of the pomegranates can suppress the binding of estradiol to estrogen receptors. Because of this action, pomegranates can help stop the growth and spread of breast cancer cells that are estrogen-positive.

Aside from helping suppress estrogen activity, pomegranates can also help relieve arthritis and joint pain because of the fruit’s anti-inflammatory properties. Pomegranates can also improve your triglyceride and lipid profile. This healthy fruit is also recommended for lowering blood pressure and for preventing cardiovascular diseases.

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