Are you eating for healthy hormones? 4 foods to start with.

Nourishing your hormones doesn’t have to be complicated

Supporting your hormones with food can be simple, enjoyable, and sustainable. Small, intentional changes, like incorporating key hormone-balancing foods, can make a huge impact on your energy, cycle health, and mood.

These four superfoods are great for hormonal balance and menstrual cycle health. Try adding them into your meals and feel the difference!

1. Avocado: The hormone-supporting healthy fat.

Avocados are packed with monounsaturated fats, which are essential for hormone production. Since oestrogen, progesterone, and testosterone are made from cholesterol, consuming healthy fats provides the building blocks your body needs.

How Avocados Support Hormonal Health:

✔ Supports hormone production – Provides essential fats for creating steroid hormones.
✔ Stabilises blood sugar – Helps prevent insulin resistance and PCOS symptoms.
✔ Reduces inflammation – Supports adrenal health and combats oxidative stress.

Ways to Eat More Avocado:

✔ Guacamole with lime & sea salt.
✔ Sliced on sourdough toast.
✔ Blended into smoothies for creaminess.
✔ Mixed into salads or nourish bowls.
✔ Mashed into avocado cacao mousse.

2. Cruciferous vegetables: The detoxification powerhouses.

Cruciferous vegetables like broccoli, kale, cauliflower, cabbage, and Brussels sprouts contain indole-3-carbinol (I3C) and sulforaphane, compounds that support liver detoxification—a key process for hormone balance.

How Cruciferous Vegetables Support Hormonal Health:

✔ Enhance oestrogen metabolism – Prevent oestrogen dominance & PMS symptoms.
✔ Support liver detoxification – Assist in eliminating excess hormones.
✔ Regulate gut health – Feed beneficial bacteria for optimal digestion.

Ways to Eat More Cruciferous Vegetables:

✔ Roasted Brussels sprouts with balsamic glaze.
✔ Steamed broccoli with tahini dressing.
✔ Stir-fried bok choy with garlic & sesame oil.
✔ Blended into green smoothies (try frozen cauliflower!).
✔ Massaged kale salad with citrus dressing.

3. Salmon: The omega-3 essential.

Wild-caught salmon is a hormone-balancing superfood, loaded with omega-3 fatty acids (EPA & DHA). Omega-3s reduce inflammation, improve cell membrane function, and support thyroid & reproductive health.

How Salmon Supports Hormonal Health:

✔ Reduces inflammation – Supports hormone signalling & cycle regulation.
✔ Boosts vitamin D – Essential for reproductive hormone production.
✔ Regulates insulin & thyroid function – Improves metabolism & energy balance.

Ways to Eat More Salmon:

✔ Sushi rolls or sashimi.
✔ Grilled salmon with lemon & herbs.
✔ Pan-seared salmon in coconut curry.
✔ Baked salmon with miso glaze.
✔ Salmon & avocado nourish bowl.

📝 Pro Tip: Choose wild-caught salmon to minimise exposure to toxins.

4. Seeds: Tiny but powerful hormone boosters.

Seeds are nutrient-dense superfoods, packed with essential fatty acids, minerals, and antioxidants that nourish hormone-producing glands.

How Seeds Support Hormonal Health:

✔ Regulate oestrogen & progesterone – Lignans in flax & sesame seeds modulate hormone levels.
✔ Stabilise blood sugar – Fibre-rich seeds prevent insulin resistance.
✔ Reduce inflammation – Omega-3s in flax & chia support adrenal health.

Best Seeds for Hormone Balance:

✔ Flaxseeds – Support oestrogen balance & cycle regularity.
✔ Chia seeds – Provide anti-inflammatory omega-3s.
✔ Pumpkin seeds – Rich in magnesium for stress regulation.
✔ Sunflower seeds – High in vitamin E to nourish adrenal glands.
✔ Sesame seeds – Support calcium balance & hormone signalling.
✔ Hemp seeds – Provide balanced omega-3 & omega-6 for hormone production.

Ways to Eat More Seeds:

✔ Sprinkle onto salads & soups.
✔ Blend into smoothies or porridge.
✔ Use as tahini (sesame seed butter) in dips & dressings.
✔ Bake into muffins or homemade granola.
✔ Mix into overnight oats or yoghurt.

Start small, feel the difference.

Eating for hormone balance doesn’t have to be overwhelming. Start by incorporating one new hormone-supportive food per week and notice how your body responds.

📩 Need personalised support for hormone health? Don’t navigate your symptoms alone—I’m here to help! Book a free clarity call today, and let’s create a nutrition plan tailored to your cycle.

🌿 Your hormones thrive when you nourish them. Let’s start today!