Our bodies are designed to send nutrients from the food we eat to every cell to provide nourishment. Restoring the body with nourishing foods will also help promote hormonal harmony. Your body will have the proper nutrients and environment to make and metabolize hormones.
Many women are at risk for nutrient deficiencies when they rely on the standard American diet. This eating pattern is low in fruits and veggies and high in processed foods that contain added sugar, sodium, and trans fats that don’t support our hormonal harmony. In addition, exposure to toxins can deplete the body of essential nutrients.
So, what nutrients should we seek out to support our hormones? Here are six nutrients to promote hormonal balance.
Protein
Protein is an essential macronutrient for hormonal balance because it provides your body with amino acids needed to make certain hormones like thyroid and estrogen. To get enough protein, eat two to three servings of clean animal (meat, fish, dairy, eggs) or plant (legumes such as beans and peas) proteins daily. A general serving size is 3 ounces of meat or fish, two eggs, and ¾ cup cooked legumes. Choosing clean, organic, free-range, pasture-raised, and grass-fed sources is essential.
Omega-3 fatty acids
Good fats help improve overall hormonal communication and have skin and heart benefits. The best source of omega-3 fatty acids is fish, such as Alaskan salmon. Other sources include flaxseed, walnuts, eggs from free-range hens, and grass-fed beef. If you have trouble getting these through foods, you can receive EFAs through high-quality supplements.
Vitamin C
Vitamin C helps support healthy levels of progesterone and adrenal hormones. Optimizing progesterone levels results in a brighter mood, better sleep, and regular periods, and supporting adrenal hormones helps with energy, resilience, and sleep. Good sources of vitamin C include oranges, strawberries, and broccoli.
Vitamin D
Sun exposure is the primary driver of natural vitamin D production in the body. Vitamin D is a pro-hormone and is essential for healthy hormones overall. Vitamin D deficiency impacts 50 percent of the global population, with nearly 1 billion people of different ages and ethnicities affected. To avoid being a part of this statistic, get your 25-hydroxy vitamin D levels tested. After getting tested, you may want to take supplements with vitamin D3, which has been shown to support healthy estrogen production. The dosage of vitamin D3 depends on your needs, so be sure to discuss this with your healthcare provider.
Folate
Folate plays a role in serotonin production and adrenal function. Serotonin is a neurotransmitter that acts like a hormone to help you feel happy, calm, and focused. The adrenal glands make hormones such as cortisol and adrenaline that help us respond appropriately to stress. Our average levels of folate tend to dip during winter months when foods rich in folate, such as dark-green leafy vegetables, are less abundant. In addition to dark-green leafy vegetables, sunflower seeds, whole grains, and liver also contain folate.
Vitamin B-12
Vitamin B-12 plays several roles in hormonal balance. Methyl-B12 (or methylcobalamin) helps with methylation, which supports healthy estrogen metabolism. High-quality protein is the best source of Vitamin B-12. If you have a philosophical reason or aversion to eating meat, consider supplementing with Vitamin B-12. If you eat dairy and eggs, you’ll receive some Vitamin B-12 and protein from them.
Consuming nutritionally rich whole foods that are in season helps us obtain the nutrients above, plus other essential vitamins and minerals, probiotics, and fiber that help support a healthy gut and hormonal balance.
The Organic Esti offers natural skin care products that are safe and free from chemicals and toxins that can harm your skin and health. Our products are formulated to contain critical nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote and protect a healthy skin microbiome. If you’re unsure where to start, take my Skin Personality Quiz.
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