What to eat if you have endocrine hormone imbalance? Top 10 prepared food recommendations
The endocrine system is an important regulatory network in the human body. Hormone imbalance may lead to menstrual disorders, skin problems, mood swings, etc. Among the health topics hotly debated across the Internet recently, discussions related to endocrine regulation have become increasingly popular. This article combines the hot data of the past 10 days to sort out a scientific diet plan for you.
1. Popularity list of topics related to endocrine disorders on the entire network (last 10 days)
| Ranking | keywords | peak search volume | Main platform |
|---|---|---|---|
| 1 | estrogenic foods | 285,000 | Xiaohongshu/Douyin |
| 2 | polycystic ovary diet | 193,000 | Zhihu/Bilibili |
| 3 | Thyroid conditioning recipes | 157,000 | Baidu/WeChat |
| 4 | Menopausal Hormone Balance | 121,000 | Weibo/Kuaishou |
| 5 | male testosterone boost | 98,000 | Hupu/Tieba |
2. Comparison table of core nutrients for hormone regulation
| Hormone type | key nutrients | recommended daily amount | deficiency symptoms |
|---|---|---|---|
| estrogen | Isoflavones, Vitamin E | Soy isoflavones 50mg | hot flashes, osteoporosis |
| Insulin | Chromium, Magnesium, Zinc | Chromium 35μg | Large fluctuations in blood sugar |
| Thyroxine | Iodine, selenium, tyrosine | Iodine 150μg | Fatigue, afraid of cold |
| cortisol | Vitamin C, B complex | VC100mg | anxiety, insomnia |
3. List of top 10 recommended foods
1.flaxseed: Contains lignans, which can regulate estrogen in both directions. It is recommended to grind and consume 10-15g per day.
2.Cruciferous vegetables: Broccoli, kale, etc. contain indole-3-carbinol, which helps estrogen metabolism.
3.deep sea fish: Salmon and sardines are rich in Omega-3, which can reduce the interference of inflammatory factors.
4.brazil nuts: Each pill contains 68-91μg of selenium to support thyroid function.
5.fermented food: Natto and yogurt indirectly regulate hormone levels through intestinal flora.
6.animal liver: High-quality source of vitamin D and B12, recommended consumption of 100g per week.
7.pomegranate: Contains natural phytoestrogens, especially suitable for menopausal women.
8.oyster: Champion in zinc content, containing 71mg of zinc per 100g, increasing testosterone secretion.
9.Buckwheat: Rutin improves insulin sensitivity with a GI value of only 54.
10.Hericium: Contains polysaccharides and nerve growth factors to regulate the hypothalamic-pituitary axis.
4. Diet taboo reminder
1. Refined sugars: No more than 25g of added sugar per day. High-sugar diets can stimulate insulin resistance.
2. Trans fat: Margarine, non-dairy creamer, etc. can interfere with hormone receptor function.
3. Excessive caffeine: No more than 2 cups of coffee per day to avoid stimulating the adrenal glands to overwork.
4. Alcoholic drinks: It will reduce the liver’s ability to metabolize estrogen. It is recommended that the pure alcohol intake be less than 100g per week.
5. Recently popular dietary therapy programs
According to the latest sharing by Douyin health blogger "Nutritionist Gu Zhongyi": Beat 30g of black beans + 10g of flaxseeds + 15g of walnuts into soy milk, drink it continuously for 3 months, and go to bed before 23:00, the hormone levels of patients with polycystic ovary syndrome can be improved by 61%.
Note: Individual differences are large. It is recommended to adjust the diet plan under the guidance of a doctor. Severe endocrine diseases require drug treatment.
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