Sulforaphane is being widely studied for its efficacy in treating cancer and other illnesses. It also helps with fatty liver disease and increases liver detoxification pathways, which are critical to metabolizing estrogen.

Broccoli also provides potassium, calcium and magnesium. These are some important minerals that improve muscle functionality and strengthen bones. Apples are a rich source of quercetin, an antioxidant that reduces inflammation in the body. This fruit helps in fighting high blood pressure, reduces the risk of cancer, and keeps viral infections at bay.

It is the perfect fruit for weight loss since it provides dense nutrition while being low in calories and rich in fibre.

Adding flaxseed to your daily diet can do wonders for your health. It is very rich in antioxidants, fibre and healthy fats. Flaxseed has been a long-standing staple in a healthy diet because it is packed with a huge amount of nutrients and essential fatty acids.

In fact, milled flaxseed is multi-functional and tastes great. These are two majorly amazing perks that make this food easy to incorporate to your diet!

Most people are aware of the fact that green tea provides numerous health benefits. Along with that, it also boosts metabolism in the body. Green tea accommodates theanine, a compound that reduces the release of cortisol which is a stress hormone.

It also has antioxidants that reduce inflammation and lower the risk of disease. Blueberries are not only sweet in taste, but they also have high antioxidant activity! Eat three or four cups of blueberries per week to improve your health. Blueberries actually have numerous health benefits such as improving heart health, preventing urinary tract infections, and improving vision.

Pumpkin seeds are a great source of magnesium. Magnesium is the anti-stress mineral that works alongside vitamin C and vitamin B5 to support the adrenal glands and lower stress levels. Unfortunately, stress depletes our magnesium levels. Hence, it is important to consume pumpkin seeds regularly to maintain magnesium levels.

Eggs contain a healthy dose of choline, a vitamin that helps us produce the neurotransmitter acetylcholine, which is essential for the functioning of the nervous system, brain health, memory and development.

Eggs are highly rich in omega 3 fatty acids, the anti-inflammatory fats that provide assistance to the brain. When the mind and nervous system is healthy, a person is able to cope with stress better.

People must aim to buy organic, pasture-raised eggs instead of conventional. If you have a hormonal imbalance, adding these foods to your diet can help you improve your health! Dietician Gauri Anand is a Dietician and Lifestyle coach. She is a Clinical Nutritionist with a masters degree in food and nutrition.

She is working as a diabetic educator, specializing in Diabetes Mellitus. Read More. Home Healthy Eating Superfoods These 9 dietician recommended foods will help you combat hormonal imbalance. Hormonal imbalance can significantly impact overall health.

A dietician recommends foods that can help maintain hormonal balance and hence, improve health. Try these healthy salmon recipes to get your fill. Add half an avocado to breakfast or lunch to help you stay full for hours, or use avocado in these healthy avocado recipes.

Barmmer agrees, noting, "It's important to avoid endocrine-disrupting chemicals, and it is well documented that glyphosate, for example, is an endocrine disruptor. But Azzaro notes that the benefits of eating fruits and vegetables far outweigh not eating them if you can't afford to eat organic.

Minimize exposure if you can, but know that all fruits and vegetables are rich in vitamins, minerals and antioxidants. Consider shopping organic from the "Dirty Dozen" list , which is ranking of the most contaminated produce from the Environmental Working Group. Think fruits, vegetables and whole grains.

Fiber, as well as lignans, which are abundant in flaxseed, "facilitate binding and removal of unbound active estrogens," says Barmmer.

Focus on making half your plate nonstarchy vegetables at most meals and a fourth of your plate starchy vegetables like potatoes or whole grains. Including some starch at dinner may help to regulate the hormones melatonin and cortisol too, Smith says: "In fact, some carbs can really help to mitigate elevated cortisol levels.

Probiotics are the good bacteria that reside in the gut, while prebiotics are fibrous foods those bacteria nosh on to flourish. The gut is the largest endocrine organ in the body and synthesizes and secretes more than 20 hormones that play a role in appetite, satiety and metabolism.

Smith recommends eating prebiotic foods like raw garlic and oats, asparagus, dandelion, almonds, apples, bananas, Jerusalem artichokes and chicory. Incorporate probiotics like kimchi and yogurt too, she adds.

Eat less processed foods, fried foods, sugar and artificial sweeteners—and drink less alcohol —to avoid hormone imbalances. Alcohol interferes with several hormonal processes, from blood sugar control to estrogen metabolism. Booze is associated with an increased risk for breast cancer , as well as other cancers.

Stick to no more than one drink a day if you're a woman and no more than two drinks per day if you're a man. In addition to a healthy diet, getting adequate sleep , keeping stress levels low and exercising regularly are all crucial for hormone balance.

Sleep deprivation is linked to low testosterone in men, and lack of sleep interferes with leptin and ghrelin hence, why you tend to crave carbs and all the snacks when you're tired. Chronic stress leads to elevated levels of cortisol, which suppresses the digestive and immune systems and can cause high blood pressure.

Cortisol also leads to carb cravings. Exercise, meditation, sleep and eating chocolate we like that recommendation boost levels of norepinephrine and serotonin.

Norepinephrine boosts energy, and serotonin is the "feel good" hormone. Hormones impact growth and development, metabolism, digestion, fertility, stress, mood, energy, appetite, weight and more. Eating a diet high in fruits, vegetables, whole grains, healthy fats and protein keeps hormones balanced.

Not eating enough total calories, healthy fats or fiber can disrupt hormones and may lead to conditions like obesity, diabetes, infertility and cancer. Lack of sleep, stress, alcohol and processed foods can also throw off hormones directly or indirectly by influencing the gut microbiome, which keeps hormones balanced.

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We all need them to breath, eat, drink, grow and use energy. Both men and women experience hormonal shifts throughout the day - insulin is released when we eat, adrenaline when we need to be more alert and melatonin in the evening to help us unwind and promote sleep.

For women, hormones which are essential for the reproductive system are constantly ebbing and flowing. This is an innate mechanism which is needed to make pregnancy possible.

It's also something we should consider when making diet and lifestyle choices. Our hormones are sensitive to change, and can fall out of balance due to factors such as poor diet, lack of exercise, stress and poor sleep.

Symptoms of hormone imbalance include mood swings, heavy or painful periods, fatigue, bloating, PMS symptoms, hair loss, brain fog, weight gain and more. The good news is that there are proactive lifestyle choices we can make to promote hormonal balance - one of the most important being our diet and what we choose to eat.

It is clear to see the interconnection between hormones, nutritional requirements and women's health. What we eat and our lifestyle can help us to promote an optimal hormonal balance as well as overall wellness.

Here are some of the best hormone balancing superfoods and nutrients for women's health. Berries are a rich source of Iron and Folate, so they're a really good choice for women who are planning a family, pregnant or breastfeeding.

They're also packed with Vitamin C, which is essential for the regulation of progesterone - a hormone which plays a role in menstruation, pregnancy and the menopause.

Our Berry Beauty blend harnesses the goodness of 8 superfoods and is a great source of Zinc, Copper and Vitamin C - providing your daily dose of Vitamin C in just one teaspoon. It's also our chosen blend for healthy hair, skin and nails - helping to minimise the visible signs of ageing.

Here are some of our favourite Berry Beauty recipes. Studies have found that plant polyphenols can help to regulate secretion of the stress hormone cortisol, thanks to their high antioxidant activity.

Interestingly, the sex hormone oestrogen is actually known to have antioxidant properties itself. It has been shown to up-regulate antioxidant enzymes, improving their effectiveness and maximising their healthful benefits in the body.

The best sources of antioxidants are fruit and vegetables, but you can also find them in tea, red wine and even dark chocolate!

Every cell in your body needs fat for their membranes to work properly, allowing hormones to enter cells and work their magic. So, without adequate levels of healthy fats in the diet, your hormones are likely to suffer. One organ which also needs fat to function is the brain.

Replenishing your brains fat stores with dietary sources of healthy fats is a great way to support hormonal balance whilst boosting brain health too.

Omega 3 fatty acids are especially important for hormone health, partly due to their anti-inflammatory properties but also because they are building blocks for hormone production.

Examples of plant-based healthy fats include flax seeds, chia seeds, walnuts, avocados, olive oil and coconut oil. Our Berry Beauty blend contains whole chia seeds, helping to boost your intake of healthy fats as well as many other essential nutrients. Women typically have a lower lean muscle mass compared with men and this also declines as we age.

Getting enough protein is one way we can maintain lean muscle mass and strength, as well as mitigate the impact of ageing on the body. Protein, Vitamin D and Calcium are also essential to prevent Osteoporosis in women in later life.

They each help to increase bone density and reduce the risk of fractures, which postmenopausal women are at a higher risk of due to a lack of the hormone oestrogen. Adequate protein intake also helps to balance blood sugar levels, which in turn promotes hormone homeostasis.

Our Green Plant Protein and Cacao Plant Protein superfood blends are also a convenient way to top up your protein intake. They each provide 20g plant-based protein and a complete amino acid profile in every serving. Brazil nuts are nutrient-dense and naturally high in selenium, a mineral needed to maintain thyroid function, says Bhatia.

Selenium is directly involved in the production of thyroid hormones, Bhatia adds, which help control metabolism. You only need about two per day to get what your body needs, says Bhatia.

Just one Brazil nut contains about 95 micrograms of selenium, and the recommended daily intake for most adults is 55 micrograms of selenium. In addition to adding these healthy foods to your diet, Bhatia recommends avoiding or minimizing added sugars , alcohol, caffeine and processed foods.

How you're eating matters, too, says Bhatia: "Eating at a consistent schedule can help keep our blood sugar stable, and blood sugar stability helps to manage hormones more effectively.

Also note that while a nutritious diet does support hormone health, it has limitations, says Bhatia. Treatment for a hormonal imbalance depends on the underlying cause, but it often involves medication, per the Cleveland Clinic.

Trying to add more nutritious foods to your diet won't do harm. But if you have concerns about your hormone levels or symptoms of a hormonal imbalance, consult your health care provider or an endocrinologist.

Caroline Kee is a health reporter at TODAY based in New York City. IE 11 is not supported. For an optimal experience visit our site on another browser. SKIP TO CONTENT. Today Logo. Share this —. More News Life Books Trending Recipes Read With Jenna Astrology Inspirational Holidays Relationships TODAY Table Help Newsletters Start TODAY Halloween Shop TODAY Awards Citi Music Series Listen All Day.

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On The Show Shop Wellness Parents Food Life TODAY Plaza. By Caroline Kee. Strawberries are sweet, versatile, and rich in vitamin C. They also contain a lot of the antioxidant anthocyanin , which gives them their red color.

Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of LDL bad cholesterol and raising HDL good cholesterol. Learn about the health benefits of strawberries.

Artichokes are a great source of dietary fiber, minerals, and antioxidants. They are especially rich in an antioxidant known as chlorogenic acid, which may help reduce the risk of certain cancers, type 2 diabetes, and heart disease.

That said, the antioxidant content of artichokes can vary depending on how they are prepared. Learn about the health benefits of artichokes. Goji berries are often marketed as a superfood because they are rich in vitamins and minerals. Goji berries also contain unique antioxidants known as Lycium barbarum polysaccharides, which have been linked to a reduced risk of heart disease and cancer.

Moreover, there is limited research on the effects of goji berries on humans. Though these support their health benefits, more human-based research is needed. Learn about the health benefits of goji berries.

Raspberries are a great source of dietary fiber, vitamin C, and manganese. A review of five studies also concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers.

Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease. That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed.

Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C.

This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color. Learn about the health benefits of kale.

Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content. It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers.

That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular.

Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth.

That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed.

Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants. These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.

Learn more about the health benefits of beats. Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants.