Here are 4 types of nuts rich in natural estrogen recommended by scientific studies.
Flaxseeds: According to research from the American Journal of Clinical Nutrition (AJCN), flaxseeds are the highest source of lignans (a type of phytoestrogen) in nature, 800 times higher than other foods.
Ligranans in flaxseeds help balance hormones, reduce menopausal symptoms and beautify the skin. This seed also contains omega-3 that helps reduce inflammation and maintain a slim figure.
Flaxseeds help naturally increase estrogen, slowing down aging. Helps smooth skin, prevent wrinkles. Supports weight control.
How to use: Mix flaxseed powder with milk or smoothies. Sprinkle with salad, yogurt or congee.
Sesame seeds: According to research from the Japan Nutrition Research Center, sesame seeds are rich in Sesamin and Sesamol, two compounds that have strong estrogen activity.
Sesame seeds also contain calcium and magnesium to help improve bone and joint health, especially important for women over 30 years old when bone density begins to decline.
should supplement estrogen naturally, supporting female hormones. Prevent osteoporosis, help strengthen bones. Supports the burning of excess fat, helping the body to slim down.
How to use: Use sesame oil to mix salad. Add sesame seeds to cereals, congee or cakes.
Walnuts: According to research from The Endocrine Society, walnuts contain phytoestrogen and unsaturated fatty acids that help increase natural estrogen, balance hormones and reduce stress.
In addition, omega-3 in walnuts also helps increase skin elasticity, reduce inflammation, and prevent aging.
Benefits: Increase estrogen, stabilize hormones. Reduce stress, improve sleep quality. Prevent skin aging, help tone skin.
How to use: Eat walnuts directly as a snack. Add to cereals, smoothies or salads.
Almonds: Contains isoflavones, a type of phytoestrogen that can maintain natural estrogen levels in the body, helping to maintain youthful skin and a balanced figure.
Almonds are also rich in protein and fiber, which helps increase the feeling of fullness for a long time, effectively supporting weight loss.
Benefits: Supplement phytoestrogen, beautify the skin. Support weight control, reduce excess fat. Provides energy, helps the body stay healthy.
Can be eaten directly or combined with yogurt, salad.
Blend into almond butter to eat with banh mi.
Notes when eating these nuts:
Use the above nuts regularly and combine them with a healthy diet for best results.
Do not consume too much at one time, only eat about 20-30g of nuts per day to avoid excess calories.
Combine with exercise and a scientific lifestyle to maintain long-term health.
