Hormones serve as chemical messengers that coordinate different functions within the body. There are several glands, organs, and tissues, which make up the endocrine system, that produce and release hormones. These hormones are vital for metabolism, growth, development, mood, and reproduction. 

What Do Hormones Do?

These chemical messengers affect and manage hundreds of bodily processes, many of which involve a chain reaction of several hormones. A hormone acts on a part of the body if it fits, e.g. the cells in the target tissue have receptors that can receive messages from that hormone. A hormone is like a key and the cells in the target tissues act as the lock. If the hormone fits the receptor on the cell wall, it will act appropriately and work, delivering a message that causes the target site to carry out a specific action.

The body uses hormones for two types of communication. The first type is between two endocrine glands, where one gland releases a hormone, stimulating another gland to change the levels of hormones that it is releasing. For example, this communication exists between the pituitary gland and the thyroid gland. The pituitary gland releases thyroid-stimulating hormone (TSH), which cues the thyroid to release its hormones that affect different bodily processes. The second type of communication is between the endocrine gland and a target organ. For example, the pancreas releases insulin, which acts on the muscles and liver to help produce glucose. 

Several studies support the fact that promoting a healthy microbiome can have a positive impact on hormonal balance. Consuming probiotics and a plant-rich diet may improve the body’s regulation of ghrelin, cortisol, and insulin. Read on to learn about foods that may help restore hormone balance. 

Flaxseeds

Flaxseeds contain lignans, which are a type of phytoestrogen that can mimic estrogen in the body. Researchers have studied them for their potential ability to reduce estrogen levels, particularly in regards to menopause and menstrual cycle irregularities. Flaxseeds are naturally rich in fiber, which may further support hormone balance by promoting a healthier microbiome. 

Leafy Greens

Swiss chard, kale, spinach, arugula, and other leafy greens contain a variety of vitamins, minerals, and antioxidants that support hormonal health. The antioxidants in leafy greens work to reduce inflammation and assist the body with hormone production. The iron content may also help prevent anemia, while the magnesium content may help the body regulate cortisol. That ultimately leads to a more balanced stress response. 

Berries

Not only are berries low in sugar, but they also contain a lot of antioxidants, which can help fight inflammation, a factor that contributes to hormonal imbalance. Strawberries, blueberries, raspberries, and blackberries may cause a slower and lower rise in blood sugar and insulin levels. Additionally, the fiber in berries helps maintain stable hormone levels by promoting optimal gut health. 

Avocados

Praised for their monounsaturated fats, avocados are always welcomed in your diet. Those monounsaturated fats play a crucial role in hormone production, as they serve as the building blocks for hormone synthesis. Avocados are also rich in fiber and magnesium, two nutrients that may help regulate estrogen and cortisol, respectively.

Quinoa

Technically a seed but grouped with whole grains, quinoa is a great source of complete protein, meaning it means all essential amino acids that the body does not make on its own. Those essential amino acids are necessary for bodily functions, including hormone production. Additionally, the complex carbohydrates in quinoa help slow digestion and nutrient absorption, contributing to more stable blood sugar levels. That ultimately helps balance the body’s insulin response. 

Lentils

Similar to other legumes, lentils are rich in fiber, which works to support balanced insulin levels and a healthy microbiome. Like quinoa, lentils are a great source of plant protein and have a low glycemic index, helping you maintain steady blood sugar. The B-vitamins and magnesium in lentils also support hormone production and function. 

Seaweed

Kelp and nori are a couple examples of seaweed that you can eat and they have the potential to influence estradiol levels in the blood. They may also increase the excretion of hormone-related substances in the urine, which can help balance all estrogen types. By potentially regulating estrogen levels and positively impacting gut bacteria, seaweed may be a great option for hormone health. 

Broccoli

Cruciferous vegetables such as broccoli and cauliflower are naturally rich in indole-3-carbinol. This compound supports the liver in metabolizing estrogen. Broccoli is also a great source of dietary fiber, which aids the regulation of insulin and other hormones.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.