The Best Foods for a Healthy Endocrine System
The endocrine system is responsible for producing hormones and releasing them into the bloodstream. Hormones are essential for the body to function perfectly, as they help regulate processes such as sleep, blood pressure, and sexual desire. Any imbalance has consequences on health and well-being. Therefore, knowing the best foods for a healthy endocrine system and including them in the regular diet is very important.
Menstrual cycle regularity also depends on a healthy endocrine system. In fact, problems with it are one of the causes of irregular menstruation. Hormonal imbalances can cause premenstrual syndrome or adverse symptoms during perimenopause. It can also affect reproductive health.
At DYTAS as menstrual cup manufacturers, we care about these key issues for women’s health and well-being. We show you the best foods to protect the endocrine system and maintain balanced hormone production.
The Best Foods for a Healthy Endocrine System
Let’s see what they are. However, it is not about consuming these excessively to the detriment of other nutritionally beneficial foods. Remember that for an endocrine system to function perfectly, maintaining a healthy body weight is important. Therefore, following a healthy and balanced diet, with the necessary amounts to maintain appropriate calorie and nutrient intake for your activity and condition, is essential.
1.- Broccoli
Producing too much estrogen increases the risk of serious gynecological pathologies. Among them are endometriosis, menorrhagia, and even some gynecological cancers (breast, ovarian, and endometrial cancer). So, reducing estrogen production and increasing testosterone helps regulate this issue. It’s also important for libido.
Potassium has the ability to help lower estrogen levels and raise testosterone. It is also rich in antioxidants, provides many beneficial nutrients, and is a food high in fiber and low in calories. It protects the endocrine system and helps prevent obesity, which is not good for it.
You might be surprised, but one of the best ways to take advantage of broccoli’s nutrients is eating it raw. You can put it in salads in florets, grated, or sliced with a mandoline. It also retains nutrients well when steamed or lightly stir-fried with other vegetables in a wok with a little oil. The method that loses the most nutrients is boiling.
2.- Banana
Also very rich in potassium is the banana. But that’s not the only reason it is one of the best foods for a healthy endocrine system. It is rich in antioxidants and provides tryptophan that metabolizes in the body into serotonin, the so-called hormone of well-being, which supports endocrine system health.
Bananas provide energy in a healthy way, making them great for post-workout recovery. If you do exercises that help regulate hormones and eat a small banana after training, you are contributing to your hormonal balance.
3.- Walnuts
You may have read or heard before that it is recommended to eat five walnuts a day for their brain and cardiovascular benefits. This nut is also one of the best foods for a healthy endocrine system. It helps fight stress and contains melatonin.
Melatonin is the sleep hormone. That’s why it helps with sleep. Most of the body’s hormonal processes occur during sleep, so foods that help you sleep well also support a healthy endocrine system.
You can eat walnuts shelled and raw as a healthy snack. You can also add them to yogurt or eat them with fruit for dessert, or add them to your salads. These are easy ways to make your diet beneficial to your endocrine system.
4.- Kale
Kale is very rich in vitamins B and C, among other nutrients. These are beneficial for the endocrine system as they help with optimal hormone secretion. 65 grams of this food provide all the vitamin C an adult woman needs in a day.
You can eat it raw in salads, choosing the tender leaves. It can also be blended into juices for drinking or used as a dressing for salads. You can include it in toasts with avocado or cheese or stir-fry it lightly with other vegetables or even chicken or fish cubes.
5.- Mackerel
Mackerel is a much healthier blue fish than tuna or salmon and also much cheaper. It has a lower risk of mercury contamination, is very rich in essential omega-3 and omega-6 fatty acids, and helps maintain optimal hormone and neurotransmitter production. Unless you follow a vegan diet, it’s a good idea to include it in your meals once or twice a week.
To preserve its essential fatty acids and enjoy its benefits, avoid cooking it at temperatures above 160°C. That’s why low-temperature oven cooking is ideal. Its fillets go well with citrus fruits like lemon, orange, and even tangerine, which can be roasted or served as a dressing once out of the oven. This also softens the strong flavor and adds vitamin C to the dish.
Sources:
https://kidshealth.org/en/teens/endocrine.html
https://en.wikipedia.org/wiki/Endocrine_system