Right now I’m about 8% body fat and I’m going down to 6%. I’m on a calorie deficit and all I can think about is food and eating. Food is on my mind 24/7.
Once I finally have my first meal at 4pm, I get to taste bits of paradise. My food tastes like holy vineyards harvested to perfection, my strong black coffee sinks in like a pouring fountain in heaven. Sometimes what I look forward to on days like that is eating.
Now lets look at the greatest foods that lower estrogen.
8 Greatest Foods That Lower Estrogen
- Cruciferous vegetables – broccoli, cauliflower, cabbage, and kale
- Grapes and berries – red and green grapes and blackberries
- Onions and garlic
Cruciferous vegetables are probably the greatest at lowering estrogen out of all the foods that lower estrogen.
- They have Indole-3-Carbinol (I3C), a natural aromatase inhibitor.
- They have DIM, another natural aromatase inhibitor.
- They’re high in phytochemicals, which inhibit aromatase as well.
- They have glucosinolate, another natural aromatase inhibitor.
- They’re anti-inflammatory and inflammation is linked to low testosterone (study).
“Some glucosinolate hydrolysis products may alter the metabolism or activity of hormones like estrogen in ways that inhibit the development of hormone-sensitive cancers.” – study.
“High intakes of cruciferous vegetables can shift estrogen metabolism into less potent forms and increase 2OHE1:16aOHE1 ratios.” – study.
Study here says – phytochemicals can induce cell proliferation or inhibit aromatase in the same concentration range.
Study says – I3C-induced estrogen 2-hydroxylation results in decreased concentrations of several metabolites known to activate the estrogen receptor. This effect may lower estrogen levels.
DIM converts estrogens to their less potent forms (study).
The greatest cruciferous vegetables are..
Broccoli – Rich in vitamin C and vitamin K. Also has a good amount of vitamin A, folate, and manganese.
Cauliflower – Rich in vitamin C and has a good amount of vitamin K, vitamin B6, and folate.
Cabbage – Rich in vitamin C, vitamin K, and has a good amount of folate.
Kale – Rich in vitamin A, vitamin C, vitamin K, and a good amount of manganese.
Make sure cruciferous vegetables are on your list of foods that lower estrogen.
Grapes and Berries
Grapes and berries, all kinds, inhibit aromatase, are strong antioxidants, and lower cortisol. They taste great too.
The skin of red grapes has a component, resveratrol, which inhibits aromatase. The seeds of red grapes have another component, proanthocyanidin, which inhibits aromatase as well.
“Both melatonin and resveratrol were found to be aromatase inhibitors in this co-culture system, albeit at different concentrations.”
“A melatonin concentration of 20 nM and resveratrol concentration of 20 μM have an aromatase inhibitory effect as potent as 20 nM letrozole, which is a clinically used anti-aromatase drug in breast cancer treatment.” – study.
“Resveratrol inhibited the aromatase activity with an IC(50) value of 25 microM. Kinetic analysis indicated that both competitive and noncompetitive inhibition might be involved.”
“Pharmacological dosage of resveratrol inhibited aromatase at both the enzyme and mRNA levels.” – study.
Grape seed extract is an aromatase inhibitor and a suppressor of aromatase expression (study).
Now on to berries – berries have a component in them called calcium-d-glucarate. The component flushes out estrogens from your system and detoxifies your cells and organs of toxins and chemicals that have estrogenic effects.
An experiment done on rats given 10% of the diet as calcium-D-glucarate found out that they had 23% lower estrogen levels compared to control group.
One more study says – calcium d glucarate is effective at blocking estrogen receptors.
Red and green grapes – Rich in vitamin C and vitamin K and a good amount of copper.
Blackberries – Rich in vitamin C, vitamin K, manganese, and a good amount of copper and vitamin E.
Grapes and berries are a great addition to foods that lower estrogen. They have a lot of antioxidants as well and as you know, antioxidants lower oxide stress and increase testosterone.
Onions and Garlic
These 2 vegetables give your breath a smell that the ladies can’t resist. Forget the ladies though, onions and garlic are anti-estrogenic, have some antioxidant activity, and go with almost any food.
They’re anti-estrogenic because of a component in them called quercetin.
Quercetin inhibits aromatase activity (study).
“Quercetin was found to inhibit human aromatase activity in placental microsomes.”
“The sharp decline in quercetin-induced aromatase activity at 100 μM could be explained by cell toxicity, as indicated by the 40% decrease in cell viability based on MTT reduction activity.” – study.
In one experiment rats that drank onion juice for 3 weeks tripled their testosterone levels. A 314% increase.
Onions – Rich in vitamin C and a good amount of vitamin B6 and manganese.
Garlic – Rich in vitamin C, vitamin B6, calcium, phosphorus, selenium and manganese. Also have a good amount of choline, copper, zinc, potassium, magnesium, iron, and thiamin. Superfood status.
There you have it – the 8 greatest foods that lower estrogen levels.