What to eat to supplement estradiol: 10 days of hot topics on the Internet and scientific dietary guidelines
Estradiol is one of the important estrogens in women and is essential for maintaining reproductive health, bone density and skin elasticity. The topic of "natural supplementation of estradiol" that has been hotly discussed across the Internet recently has attracted widespread attention. The following is a compilation and structured analysis of hot content in the past 10 days (as of November 2023).
1. Hot topic trends across the Internet
| Ranking | keywords | peak search volume | Main platform |
|---|---|---|---|
| 1 | Phytoestrogens Foods | 120,000+ in a single day | Xiaohongshu/Douyin |
| 2 | Symptoms of low estradiol | 85,000+ | Baidu/Zhihu |
| 3 | Soy milk supplements estrogen | 62,000+ | Weibo/Bilibili |
| 4 | Estradiol and menopause | 57,000+ | WeChat/Toutiao |
2. List of foods that scientifically supplement estradiol
According to the latest research from the Chinese Nutrition Society and the international journal "Nutrients", the following foods are rich in phytoestrogens or promote the synthesis of estradiol:
| food category | represents food | active ingredients | recommended daily amount |
|---|---|---|---|
| Soy products | Soy milk/tofu/natto | soy isoflavones | 30-50g dry beans |
| Seeds | Flaxseed/Sesame | Lignans | 10-15g |
| Cruciferous vegetables | broccoli/cabbage | Indole-3-carbinol | 200-300g |
| fruit | Apple/Pomegranate | Quercetin/Anthocyanin | 1-2 pieces |
3. Hot Controversies and Expert Interpretations
1."Drink soy milk as water" misunderstanding: Recently, a Douyin blogger claimed that drinking 2000ml of soy milk daily can replace hormone treatment, causing controversy. A gynecologist from Peking Union Medical College Hospital pointed out:Excessive intake may cause interference with thyroid function, it is recommended to control it within 400ml/day.
2.Flaxseed raw vs cooked: Xiaohongshu user’s actual measurement found that the absorption rate of ground flaxseed increased by 3 times, but high-temperature roasting will destroy 30% of the active ingredients. RecommendedLow temperature cold pressed flaxseed oil.
Recipe recommendations for four or three days (high estradiol type)
| Meals | first day | the next day | The third day |
|---|---|---|---|
| breakfast | Black soy milk + flaxseed flour steamed buns | Chia seed oatmeal + walnuts | Natto bibimbap + miso soup |
| Lunch | Spinach with Sesame Sauce + Braised Tofu with Soy Sauce | Salmon + Sautéed Kale | Curried Chickpeas + Brown Rice |
| dinner | Pomegranate juice + steamed pumpkin | Arugula Salad + Soy Milk Hot Pot | Stir-fried shrimps with broccoli + purple sweet potato |
5. Things to note
1.individual differences: Research from Harvard University shows that about 30% of the population has a low absorption rate of phytoestrogens. It is recommended to evaluate the effect through serum testing (E2 indicator).
2.Taboo groups: Breast cancer patients and endometriosis patients should consume it under the guidance of a doctor to avoid stimulating hormone-sensitive tissues.
3.synergistic nutrients: Vitamin D3 and magnesium can improve the utilization of estradiol. It is recommended to use it with sun exposure or supplements (blood calcium levels need to be checked).
The recent popular variety show "The Road to Health" specifically mentioned: "Natural food supplements are the basis, but those with severe deficiencies still need medical intervention." Only by choosing a method that suits you can you scientifically balance hormone levels in your body.
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