Women cannot have proper hormonal balance without adequate amounts of fats, including saturated fat. Healthy fat is the raw material that we need to produce and maintain proper hormone function.Quite simply, what you eat is either helping your hormonal production or hurting you by causing unpredictable imbalances. So what are good fat choices and how do they affect your hormone balance?
Some of my favorite foods packed with healthy fats include: coconut oil, avocados, egg yolks, and seeds.
Coconut oil is amazing. It is nutritionally dense and boasts other health benefits as well. Coconut oil contains anti-microbial and anti-fungal properties, making it excellent for immune system stimulation. It can help your body’s defense against viruses and bacteria, as well as yeast, fungus and Candida (a problem for many people). Coconut oil also has the ability to affect hormones, and has also been shown to stimulate the thyroid while balancing blood sugar. As a result, it increases metabolism – meaning the simple act of increasing your dietary fat intake via coconut oil can help you to reach your weight goals. Coconut oil is also an amazing natural remedy for PMS as it provides the necessary building blocks for hormone production.
Using coconut oil (Artisana or Nutiva, which has a fair trade option!) is one of the easiest things to do thanks to its versatility. Throw a tablespoon into your smoothies and coffee, sauté or roast your vegetables in it, bake with it, or top your favorite dishes with a spoonful. You can start with ½ or 1 teaspoon coconut oil a day and slowly work up to one or two tablespoons from there. Note: If you have too much, too fast, it can cause some digestive discomfort. Just start slow with the ½ or 1 teaspoon and you won't have any issues!
EGGS, ESPECIALY THE YOLKS (IF YOU EAT EGGS)
They're rich in countless vitamins and minerals including: A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium, and choline — and all of these are needed for a healthy reproductive system, hormonal balance, and healthy skin. The choline and iodine in egg yolks are also crucial for making healthy thyroid hormones.
Avocados are another excellent addition to your hormone-balancing diet. They're full of fiber, potassium, magnesium, vitamin E, B-vitamins, and Folic acid — all essential for maintaining hormonal balance in the body. They are also low in sugar and high in fiber, making them a great choice for regulating the production of insulin in your body. This is important because insulin is one of the “major” hormones, which means it’s impossible for your body to balance its “minor” hormones (estrogen, progesterone and testosterone among them) until your insulin metabolism is balanced first. Organic is best).
Eating pumpkin, flax, sesame, and sunflower seeds consistently as part of a healthy diet supports hormone balance. They provide the body with omega-3 fatty acids, trace minerals, and nutrients needed for hormone production. The healthy benefits of seeds can be even more beneficial if you practice what is known as "seed cycling," a process of eating a specific combination of seeds at certain times in your cycle. Get the seed cycle rotation here.
Simple food choices can create balance and health. I highly recommend making good fats apart of your daily choices in moderation. What good fats are your favorite?
Taste the Joy,
Jennifer Klotz, MS, RD, LDN
As a holistic nutritionist and a Registered Dietitian with a Master’s of Nutrition and Wellness, Jennifer is dedicated to helping people live a healthy life by looking at the whole picture (their stress levels, sleep, physical activity, work environment, relationships and nutrition collectively). We love her passion for healing the body through nutrition (and the new recipes she’s always passing around!). She provides educational awareness regarding the knowledge and understanding of food sensitivities and nutritional issues, and offers guidance and the tools needed to help everyone lead a healthier, more balanced life!