Cutting right to the chase: happy hormones are rooted in proper nutrition. And here at beeya, that motto encompasses our ethos. In fact, we couldn’t be more passionate about how food impacts your overall well-being. With that in mind, today we’re sharing a few ingredients we’re currently loving! These are foods we eat in frequent rotation—thanks to their nutritional value, taste, and versatility. Scroll for empowerment and of course, recipe inspo!
How much does your diet impact your hormones?
Quite a bit. In many ways, what you eat can make or break your hormonal health. Said differently: your body's cells depend on quality fuel! Nutrient-rich foods are like premium gasoline. These ingredients propel optimal function. On the flip side, constant poor choices are the equivalent of pouring sand into the engine, slowing down the entire system.
Fortunately, a nutrient-rich, well-balanced diet—that includes whole foods, high-quality proteins, and a variety of produce—isn’t rocket science! And the benefits are plenty. You’ll reap the rewards of blood sugar balance, minimized inflammation, and adequate hormone production.
5 foods we can’t get enough of
Time to power your cells to peak performance. Best of all, your digestion will thank you, too!
From mighty pumpkin seeds to dark chocolate, these are our kind of superfoods.
Pumpkin seeds: Tiny hormone heroes
Pumpkin seeds—also known as pepitas—are a powerhouse of nutrients. Rich in zinc, magnesium, and omega-3 fatty acids, these tiny seeds support reproductive health and regulate cortisol levels.
Organic or not?
While conventionally grown pumpkin seeds are safe, opting for organic ensures you're avoiding pesticides. Pumpkin seeds have a thin outer shell, making them more susceptible to pesticide residues.
Micronutrient profile:
- Zinc: Supports immune function and aids in wound healing.
- Magnesium: Regulates cortisol levels and promotes relaxation.
- Omega-3 fatty acids: Essential for hormone production.
Recipe inspiration:
Sprinkle toasted pumpkin seeds over a hormone-friendly salad, grain bowl, Greek yogurt parfait, or toss them to your morning smoothie.
Kiwi: Bursting with vitamin C and fiber
This small, fuzzy fruit is a house favorite. Kiwi is loaded with vitamin C, which is crucial for adrenal health and the synthesis of reproductive hormones.
Organic or not?
Kiwi's thin skin means it's susceptible to pesticide residues, making organic a wise choice to reduce potential exposure. Simply remove the skin if you’re eating conventional kiwis.
Micronutrient profile:
- Vitamin C: Boosts collagen production and supports adrenal function.
- Vitamin K: Essential for bone health.
- Fiber: Aids in digestion and blood sugar control.
Recipe inspiration:
Make this blue spirulina yogurt bowl or enjoy slices of kiwi drizzled with tahini, chia seeds, and cinnamon.
Kimchi: Fermented bliss for gut and hormonal health
This traditional Korean dish is a fermented delight with a punchy flavor. Packed with probiotics, kimchi supports a healthy gut, which, in turn, positively influences hormonal balance.
Organic or not?
Opting for organic cabbage, a primary ingredient in kimchi, is best (to avoid pesticide residues).
Micronutrient profile:
- Probiotics: Promote gut health and aid in nutrient absorption.
- Vitamins A and C: Contribute to skin health and immune function.
Recipe inspiration:
Add kimchi to rice bowls, spring rolls, sandwiches, or scrambled eggs for a flavorful kick while enhancing your gut health.
Dark chocolate: For the love of magnesium
Good news for chocolate lovers! The dark variety is rich in antioxidants, magnesium, and mood-boosting compounds. Yes, dark chocolate can positively impact hormones and reduce stress.
Organic or not?
Choosing organic dark chocolate ensures you're enjoying the treat without unwanted pesticides or additives.
Micronutrient profile:
- Flavonoids: Have antioxidant properties that benefit heart health.
- Serotonin precursors: Enhance mood and reduce stress.
Recipe inspiration:
Satisfy your sweetooth with a few squares of dark chocolate. Otherwise, incorporate high-quality cocoa into a hormone-friendly breakfast (like this chocolate baked oatmeal) or desserts, like these chocolate avocado truffles, mint pistachio chocolate bark, and flourless dark chocolate brownies.
Broccoli sprouts: Tiny but mighty powerhouses
These micro greens are rich in sulforaphane, a compound with potent anti-inflammatory and anti-cancer properties. Sulforaphane supports the body's detoxification processes, promoting hormonal balance.
Organic or not?
Broccoli sprouts are low on the pesticide residue scale, but choosing organic can still be beneficial for overall health.
Micronutrient profile:
- Sulforaphane: Supports detoxification and reduces inflammation.
- Vitamin K: Essential for bone health.
Recipe inspiration:
Toss broccoli sprouts onto avocado toast, pack them into sandwiches, or blend them into a green smoothie.
Ultimately, incorporating these ingredients into your daily eats is two-fold: delicious and effective for supporting a variety of health goals. Whether you're enjoying the earthy crunch of pumpkin seeds or savoring the sweetness of dark chocolate, these foods are a nourishing boost for your hormones. We hope you love them as much as we do!