How well (or poorly) your body functions are determined by the nutrients you feed it. However, in contrast to situations where an excess of sugar triggers acne or a dairy sensitivity result in pain in the stomach, a deficiency of specific nutrients in your diet may be the cause of your hormonal imbalance.
Several things can lead to hormone abnormalities. Making dietary choices is one of the simplest methods to control and maintain them.
5 Essential Elements that Support Hormone Regulation
Amino acids make up hormones, and necessary fatty acids keep them stable. It should come as no surprise that your endocrine system is sensitive to the foods you eat and is receptive to it, given these important nutritional components.
For instance, for the liver to digest hormones, specific micronutrients must be present in the cells of the liver for detoxification to occur. You must consume enough dietary fiber to facilitate their passage out of the body through bowel movements, which is necessary for the large intestine to eliminate them.
Numerous nutrients can support hormone balance, maintain excellent health, and help you function at your best.
Here’s a breakdown of five of the most important:
1. Folate.
Although folate is a necessary nutrient for both men and women, its role in supporting reproductive hormones and a healthy pregnancy is often highlighted.
Although folic acid and folate are frequently used interchangeably, folate is the term for the vitamin B9 that is present in diet. A synthetic form of vitamin B9 added to food, or supplements is called folic acid.
There are many different foods that contain folate, most of which are probably already in your diet.
A fair quantity of folate can be found in leafy greens (think spinach, Brussels sprouts, mustard greens, and lettuce), grains (such as pasta and rice), eggs, fish, and fruits (such as oranges, papaya, bananas, and cantaloupe).
Supplements containing folate are also sold without a prescription. Make sure you obtain 5-methyltetrahydrofolate (5-MTHF), the bioactive and methylated form of folate, if you choose to supplement with it.
2. Lycopene.
This carotenoid, or fat-soluble pigment that is yellow, orange, or red, is this phytonutrient that can be found in fruits and vegetables that share similar colors, such as tomatoes, watermelon, guava, grapefruit, and mango.
Both men and women can benefit from lycopene’s numerous health advantages. Higher circulation levels of lycopene and its ingestion can both lower the risk of prostate cancer, according to a meta-analysis published in Medicine (1).
Additionally, animal research has suggested that lycopene may have anti-cancer effects against ovarian cancer (2).
3. Manganese.
In trace proportions, manganese is an element that the human body needs.
Manganese is not naturally produced by the human body, yet it is essential for many biological functions, such as the metabolism of amino acids, fats, cholesterol, and carbohydrates; the development of bones; the immune system; and many more.
Thyroid hormone levels and the neurotransmitter dopamine are also believed to be impacted, however there is evidence that these effects are dose-dependent and that more study is necessary (3).
Another nutrient you probably aren’t even aware you’re getting daily is manganese. Manganese can be found in varying amounts in a variety of foods, including grains, legumes, dairy products, nuts, starches (particularly potato skins), and some shellfish (mussels, clams, shrimp, etc.).
4. Selenium.
The thyroid gland cannot produce thyroid hormone unless certain minerals are present. Selenium is one of these micronutrients.
A trace element called selenium is necessary for DNA synthesis, reproduction, thyroid function, and other processes. Brazil nuts, pork, chicken, eggs, bread, cereals like rice, and a range of fish (shrimp, halibut, sardines, and tuna) are food sources of selenium.
5. Omega-3 Fatty Acids.
Omega-3 fatty acids are necessary elements that your body requires but cannot manufacture on its own; they must be obtained from diet, such as oily fish or flaxseed, or by taking a supplement. Omega-3s are essential for brain, bone, and heart function, but they also play a crucial role in hormonal health.
Omega-3s serve to control and reduce inflammation, thereby safeguarding the body’s ability to produce hormones. There is a link between inflammation and hormones: inflammation causes hormonal imbalance, which causes inflammation.
Omega-3s increase the sensitivity of receptor sites, which are proteins found on the surface of cells and where hormones must ground to convey their chemical instructions.
Omega-3s are hormonal precursors that are required for the creation of estrogen, progesterone, and testosterone. Inadequate Omega-3 intake is frequently associated with the development of hot flashes and other menopausal symptoms.
Related Post: 6 Easy Moves You Can Make at Home for Your Hormone Health
To Wrap Things Up
Maintaining a balanced diet rich in essential nutrients is crucial for hormone regulation and overall well-being. The five elements discussed—folate, lycopene, manganese, selenium, and omega-3 fatty acids—play significant roles in supporting the endocrine system and ensuring hormonal balance.
By incorporating a variety of nutrient-dense foods into your diet, you can enhance your body’s natural ability to produce and regulate hormones, leading to improved health and vitality.
Small dietary adjustments can make a substantial difference in how your body functions and feels. Prioritize these key nutrients and experience the benefits of optimal hormone health.
Sources |
Leave a Reply