8 Hormone-Supporting Foods That Every Woman Should Add to Her Diet
Haylee (Daughter)
Last week on Instagram, I posted a picture breakdown (I’ll post it below) of my plate and what I was eating for lunch. It wasn’t by any means the best meal I’ve ever had in my life, but it sure was delicious! Not to mention, it was quick and easy, it was all stuff I already had on hand, and, most importantly, it fueled and nourished my body.
I build plates like this a lot, especially on days when I’m extra busy or my toddler decides she’s on a food strike and only wants to eat goldfish crackers and strawberries – her two favorite foods of all time!
I pick foods I love by themselves, but I also try to build each food off of one another – pairing it with something that can be eaten together or I think might mesh well together, like hard boiled eggs and kimchi. Both foods I love individually, but they taste even better paired together! I’m also working on healing my body from within and trying to get stronger overall , which means I’m focusing on protein throughout the day.
Here’s what’s on this plate and why I chose it:
1) Eggs
Eggs are considered one of the best foods for hormone health. These high-quality protein, healthy fats pack 6g of protein in one egg and are loaded with Vitamins A, D, E, and B12. They are rich in choline which supports brain and liver function, and they support hormone function through their dietary cholesterol. Not to mention, these eggs are from our friend’s chickens. I know what the chickens are eating, what their living conditions are, and I don’t have to go to the store to get them!
2) Sardines
Sardines are one of the most nutrient dense, specifically for women. They are packed with Omega-3 fatty acids which are key in reducing inflammation and assist in hormone production. Sardines are also rich in Vitamin D and calcium – supporting overall bone health – and Vitamin B12 and iron – supporting energy and preventing fatigue.
3) Carrot Ribbon Salad
Carrot Ribbon Salad is one of those sides that I eat constantly in the spring when carrots are in season. It’s simple, delicious, and is basically a food version of skin care! The beta-carotene in carrots converts to Vitamin A during digestion which your skin loves and your immune system. Carrots are also high in fiber, aiding in digestion, and because the carrots are raw, they can bind to excessive estrogen in your digestive tract, removing it from the body.
4) Stone Ground Mustard
Mustard seeds might be small, but they are surprisingly nutritious. They contain selenium and magnesium which supports liver detoxification and glucosinolates – a compound that allows your liver to metabolize extra estrogen. Not to mention, most mustards don’t contain high amounts of sugar or extra calories!
5) Sauerkraut
Overall health starts in the gut, so ensuring that your microbiome is balanced is super important. Sauerkraut being a fermented food, helps with just that! Its natural fermentation creates a plethora of probiotics perfect for your gut and is high in Vitamins C and K, supporting digestion and overall absorption of nutrients.
6) Pickles
While best if they’re naturally fermented, pickles are a great low calorie snack. They are a great source of electrolytes which aids in supporting adrenal function, especially when super stressed!
7) Tomatoes
Tomatoes are great for heart and skin health. They are filled with a powerful antioxidant called Lycopene, which helps reduce stress, and they are a great source of Vitamin C and potassium.
8) Castelvetrano Olives
These mild and buttery olives are so great! They are one of the more nutritionally better olives – rich in Vitamin E and polyphenols, both powerful antioxidants. They also contain small amounts of iron and copper – great for energy production and high in monounsaturated fats which help support heart and metabolic health.
When it comes to supporting your health as a woman, small daily choices can have a meaningful impact over time. Foods like sardines, eggs, fermented vegetables, olives, and fresh produce provide a powerful combination of healthy fats, protein, fiber, and beneficial bacteria that work together to nourish the body. These nutrients help support balanced blood sugar, healthy digestion, and the body’s natural hormone processes. By incorporating simple, whole foods like these into your regular routine, you’re giving your body the tools it needs to function well, maintain steady energy, and support overall hormonal wellness.