Diet

10 Best Foods To Naturally Lower Estrogen Levels

Sex hormones are present in both the male and female bodies. While testosterone is the dominant sex hormone in the male body, there is very little estrogen in men.

The opposite is true for women. Even though often considered a female sex hormone, estrogen still has some roles to play in the male body.

As men age, testosterone levels naturally fall into decline, while estrogen levels rise, resulting in a hormonal imbalance.

When the level of estrogen production in men increases too high, it can cause several potential adverse effects.

Several studies have shown that too much estrogen in men can be harmful.

In fact, among men, the consumption of foods that causes an increase in estrogen has even been shown to reduce sperm concentration. Therefore, consuming estrogen blocking foods can help to restore hormone balance.

10 of the best foods to naturally lower estrogen levels include:

  • Cruciferous plants, including broccoli, kale

  • Flaxseeds

  • Sesame seeds

  • Pomegranates

  • Green tea

  • Oats

  • Red grapes

  • Mushrooms

  • Turnips

Men and low testosterone

Testosterone is a male sex hormone (androgen) that is mainly produced in men’s testicles.

The testicles primarily make testosterone in men. Women’s ovaries also produce testosterone, though in much smaller amounts.

Testosterone plays an essential role in men’s health. It is responsible for many bodily functions, including sperm production, sex drive, muscle mass, bone density, facial hair, fat distribution, and red blood cell count.

According to The American Urological Association, a testosterone level of at least 300 nanograms per deciliter (ng/dL) is normal for a man. A man with a testosterone level below 300 ng/dL should be diagnosed with low testosterone.

What are the signs of high estrogen in men?

A high level of estrogen in the male body can cause many symptoms to develop. A lot of these symptoms may be associated with other conditions, which do make it difficult for a man to determine what the cause may be.

Recognizing the signs associated with high estrogen in men is the first step to correcting the problem – but to be certain, some tests that can be used to detect the current level of estrogen hormones in the bloodstream.

Common signs and symptoms of high estrogen in the male body may include:

  • Problems with fertility

  • Hot flashes

  • Bone loss

  • Low sex drive

  • Increase in body fat cells

  • Loss of muscle mass

  • Mood changes

  • Growth of breast tissue (breasts become larger).

  • Symptoms commonly associated with erectile dysfunction.

Best estrogen blocking foods for men

While some foods have been found to contain chemicals that act similarly to estrogen in the human body, other foods might help to reduce estrogen in men who have high levels of this hormone in their bodies.

We take a look at some of the best estrogen blocking foods that men should consider adding to their diet for hormonal balance.

1) Broccoli

Broccoli is a type of cruciferous vegetable that contains several beneficial properties. Other cruciferous vegetables include:

  • Cauliflower

  • Cabbage

  • Brussels 

  • Sprouts 

  • Bok choy

  • Collard greens

  • Turnips

  • Rutabagas

This vegetable has been associated with many health advantages, with the most common being the fact that certain chemicals found in broccoli might be useful in fighting against depression naturally.

Broccoli is packed with many useful vitamins, minerals, amino acids, and other plant-based chemicals.

A single serving of broccoli gives you a dose of several vitamins, including A, C, E, K, B6, and more. The vegetable is also high in Calcium, Iron, Potassium, Manganese, and Selenium. Additional nutrients include protein, omega-3 fatty acids, and omega-6 fatty acids.

Apart from these nutrients, broccoli is a vegetable high in phytochemicals. These plant-based chemicals may help to block the production of estrogen in the male body. This can help to reduce the level of estrogen that is currently circulating in a man’s body.

Regular consumption of these phytochemicals can also help to bring estrogen levels back into balance in the long run.

2) Kale

Kale has been called one of the healthiest vegetables in the world – and for a good reason. Kale is considered a superfood and contains the majority of the nutrients that the human body needs to stay healthy and functional.

A single cup of kale contains almost three grams’ worth of protein, along with fiber, several important vitamins, and a specific type of omega-3 fatty acid known as Alpha-linolenic acid.

Other nutrients found in kale that gives the plant additional health properties include zeaxanthin and lutein. These have been shown to help fight against the development of both cataracts and macular degeneration, two particularly common eye-related conditions.

Kale is another vegetable that is also high in phytochemicals. These are the same chemicals that go to work to help fight against an increase in estrogen levels as the ones found in broccoli.

3) Flax Seeds

Flax seeds are not only delicious in a variety of foods but are also a rich source of several minerals, protein, isoflavones, and even fatty acids that the human body depends on for its survival. These seeds are relatively easy to find at most health stores, too, and they are not expensive.

A dose of flax seeds contains Alpha-linolenic acid, a specific type of omega-3 fatty acid that has several important functions to play in the body.

Additionally, the antioxidant activity of flax seeds, along with the added nutrients and plant-based chemicals, may help to protect the body from complications like cardiovascular disease, diabetes, and possibly even some forms of cancer.

A publication by the Oregon State University5 explains that flax seeds seem to be the richest source of enzymes that are called lignan precursors. A lignan is a type of polyphenol that is found in a variety of plants and can offer the body multiple health benefits.

One of these benefits might be to reduce the production of estrogen among men since lignans themselves can exert certain functions generally associated with estrogen hormones – but without elevating the level of these hormones in the body.

4) Sesame Seeds

Sesame seeds are also a great option when it comes to looking at how certain types of seeds may help men experience a reduction in estrogen.

Similar to flax seeds, sesame seeds also contain lignan precursors, which act similar to estrogens in the human body, but without causing a rise in estrogen hormones.

Apart from being a beneficial estrogen blocker for men who have high estrogen levels in their body, sesame seeds also offer additional health benefits. These seeds are high in fiber. A high fiber diet can contribute greatly to gastrointestinal health as well as to a generally healthy lifestyle.

Other potential benefits of sesame seeds include a possible reduction in triglycerides, as well as cholesterol.

Sesame seeds also offer high-quality plant-based protein. The combination of nutrients found in sesame seeds, along with the natural plant-based chemicals, are also beneficial for supporting bone health and could yield a reduction in blood pressure levels.

5) Pomegranates

While not the most popular fruit in existence, pomegranates actually contain several beneficial nutrients and naturally-occurring chemicals that are helpful to the well-being of the human body.

The antioxidant properties of pomegranates would usually be the first benefit that comes to mind when looking at what the fruit offers the body.

Antioxidants help to fight against free radicals in the human body. Free radicals have been linked to several adverse effects, including inflammation and cancers.

When it comes to estrogen, we need to turn our focus to the phytochemicals that are naturally present in pomegranates.

These are plant-based chemicals found in some of the other foods we have listed already, too – they have anti-estrogen properties. What this essentially means is that by eating more pomegranates, a man might be able to find that the level of estrogen in their blood starts to decline.

Men can choose to eat pomegranates as a fruit, but the benefits can also be obtained from high-quality juices. When looking for pomegranate juice, it is important to ensure that the juice actually contains pomegranate and is not just a flavoring to make it taste like this fruit.

6) Green Tea

Green tea is considered the healthiest drink throughout the world. There are a lot of scientific studies that focus on how the consumption of green tea may be beneficial for the human body.

Green tea contains several compounds that are great for improving human health – including a variety of polyphenols. The polyphenols that are found in green tea may directly impact the enzymes that are known to metabolize estrogen hormones in the human body.

This essentially means that the regular consumption of green tea may help to provide an improvement in the balance of estrogen within the body.
It is very easy to find green tea anywhere in the world today.

For those who do not enjoy the taste of green tea, a variety of flavored options are available. The easiest way to drink green tea is to buy green tea bags, which is simply placed in hot water and then steeped for a couple of minutes.

Green tea is not only great for balancing estrogen in the male body. According to one study6, the consumption of this tea may also be useful for reducing weight, and could also be useful for people with diabetes and atherosclerosis.

7) Whole grain oats

Oats are a type of whole grain that is unprocessed, which means the grain can maintain all of the most important parts that it is made from. These parts generally tend to include bran, germ, and endosperm.

The benefits of oats related to estrogen levels in the human body are actually quite similar to that of seeds, such as sesame seeds. Oats contain phytochemicals, including polyphenols and phytoestrogens.

The polyphenols found in oats may help a man to experience an estrogen-blocking effect. This would prevent their body from converting too many testosterone hormones into estrogen.

The other phytochemicals that are present in oats may help to produce similar effects as estrogen in the body, but without causing levels of the hormone actually to increase.

Apart from the fact that oats may help to balance estrogen levels in men with too much of these hormones in their body, there are other noteworthy benefits of this food as well.

Oats have been shown to cause a decrease in LDL cholesterol and total cholesterol. The food may also help with the regulation of blood sugar, and the fiber content helps a person feel fuller – which is great for weight loss.

8) Red Grapes

Red grapes are another estrogen-blocking food that men should consider consuming more if they find that their estrogen levels are higher than what they should be.

There are actually two different types of chemicals found in red grapes that assist with the blocking of a process in the body that produces estrogens. The first is resveratrol, which is contained in the skin of red grapes.

Resveratrol is actually considered an exceptionally powerful antioxidant, helping the body fight against oxidative stress.

The resveratrol content in red grapes may also assist in fighting against inflammation and provide a reduction in the risk of cancer, heart disease, and several other conditions.

Apart from resveratrol, red grapes also contain proanthocyanidin in their seeds. This is a chemical that has been found to have an inverse reaction on testosterone production among men – which may help to reduce levels of the hormone.

9) Mushrooms

Another great food that men should include in their diet if they are trying to reduce estrogen levels in their bodies is mushrooms.

While most often praised for the fact that the food is rich in vitamin D, certain types of mushrooms may also be helpful tools in preventing a spike in estrogen levels.

The specific types of mushrooms that men need to focus on if they are trying to reduce estrogen levels include:

  • Portobello mushrooms

  • Baby button mushrooms

  • Crimini mushrooms

  • Shiitake mushrooms

These mushrooms may help to stop the production of aromatase, a type of enzyme that causes certain hormones in the male body to be converted into estrogen.

10) Turnips

Last on our list is turnips, another type of cruciferous vegetable. This particular vegetable is an excellent source of fiber, an indigestible part of the plant that aids in improving the functioning of the digestive system.

Turnips are also rich in several vitamins, including K, C, E, A, and many B vitamins. The vegetable also contains calcium, copper, magnesium, potassium, and other minerals. Additionally, men also gain a dose of protein and omega-3 fatty acids when they consume turnips.

Apart from these beneficial nutrients, turnips are also high in phytochemicals that may assist in blocking the production of estrogens in the body.

What foods should you avoid?

Soy foods: Among women, there has been concern regarding breast cancer risk and soy products. In men, the consumption of soybeans may also cause problems with estrogen levels.

Refined sugar: sugars cause a significant spike in insulin levels. It also leads to a reduction in globulin. Both estrogen and testosterone rely on globulin.

Dairy: cow’s milk is brimming with female hormones, and so consuming dairy can further increase estrogen levels. This leads to increased production of DHT (Di-Hydro-Testosterone). DHT is an active form of testosterone and the increased production of it can irritate the prostate and an increased risk of prostate problems, such as prostate cancer.

Conclusion

While estrogen does seem to play some important roles in men, too much of the hormone can cause side-effects to develop. Men with high estrogen may suffer from erectile dysfunction and infertility, and find that their breast tissue starts to become larger.

Alongside dietary changes, supplements designed to lower estrogen levels can be beneficial. Estro-Clear has been specifically formulated to reduce estrogen levels and restore hormone balance.

This powerful supplement is a clinical strength, proven, all-natural formulation based on peer-reviewed and published clinical research.

Research conducted in 2003 at the AMC Cancer Research Center in Denver has suggested that calcium d-glucarate could be just as effective as one of the most common drugs used to treat estrogen dominance.

The study also noted that calcium-d-glucarate may be as effective in preventing cancer. In another study, calcium d-glucarate was able to reduce the number of estrogen receptor human cells by 48 percent. It’s also been shown to lower serum estrogen levels by 23 percent.

These studies are just one of the reasons we choose to include 985 mg of high quality, pure calcium-d-glucarate in our Estro clear formulation.

Another powerful ingredient we included in our Estro Clear formulation is Diindolylmethane, which has been well studied and shown to have potent effects on estrogen metabolism. 

The consumption of the foods that block estrogen, alongside estrogen lowering supplements and regular physical activity, such as weight-bearing exercise, can help reduce existing levels of estrogen in their bodies.

Sources

  1. Oxford Journal of Human Reproduction (2008). Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. [online] Available at: https://www.ncbi.nlm.nih.gov/pubmed/18650557/
  2. SELFNutritionData. Broccoli, raw Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
  3. Oregon State University. Lignans. [online] Available at: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans
  4. Proceedings of the Japan Academy (2012) Health-promoting effects of green tea. [online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/
  5. Journal of Cancer Research (2006) Grape seed extract is an aromatase inhibitor and a suppressor of aromatase expression. [online] Available at: https://www.ncbi.nlm.nih.gov/pubmed/16740737

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