Hormones are a never-ending headache for most women which can cause frustration and the feeling of defeat. Progesterone, a vital hormone, plays an important role in regulating the menstrual cycle, supporting pregnancy, and contributing to various bodily functions. While synthetic forms of progesterone are available, many individuals are turning to natural sources to support hormonal health. These are a few of the best natural progesterone foods that can be easily incorporated into your diet. Making it so much easier to keep your body and your hormones happy.
Signs of low progesterone levels.
Each person is unique and we might not all have the same signs and symptoms, but having a collection of these symptoms might be a very good indication that your progesterone levels are low. A few of these signs were quite common in my life until I changed my diet.
- Irregular menstrual cycles: If your menstrual cycles vary significantly in length or if you experience frequent changes in the duration and flow of your periods, it could be a sign of hormonal imbalance, including low progesterone.
- Heavy menstrual bleeding: If you consistently experience excessively heavy periods that interfere with your daily activities, it’s worth considering a hormonal imbalance as a potential cause.
- Premenstrual syndrome (PMS): Increased severity of PMS symptoms, such as mood swings, irritability, bloating, and breast tenderness, can be linked to low progesterone levels.
- Low libido: If you’ve noticed a significant decrease in sexual desire or difficulty becoming aroused, it could be associated with hormonal fluctuations, including inadequate progesterone levels.
- Sleep disturbances: Low progesterone levels may lead to sleep disturbances, including difficulty falling asleep or staying asleep throughout the night.
- Mood Swings and Anxiety: Low progesterone levels can potentially contribute to mood swings, increased anxiety, or feelings of emotional instability, especially during the second half of the menstrual cycle.
- Weight gain and fluid retention: Some individuals with low progesterone levels may experience weight gain, particularly in the abdominal area, and fluid retention.
- Headaches or migraines: If you notice a pattern of headaches correlating with your menstrual cycle, it may be related to hormonal changes.
- Hot flashes: While often associated with menopause, hot flashes can occur in younger women with hormonal imbalances, including low progesterone.
The best natural progesterone foods.
These foods are fantastic at naturally boosting your progesterone levels and filling up on them will give your body the boost it needs. Most of these best natural progesterone foods are easy to add to your diet throughout the day as a snack or even in a meal. They helped my hormonal levels so much, I just had to share.
Nuts and Seeds.
Nuts and seeds are an easy on-the-go snack you can grab that will greatly benefit your hormonal levels. They are rich in nutrients, such as vitamin E and Zinc, both of which play vital roles in hormone balance. Vitamin E acts as a potent antioxidant, helping to protect cells from oxidative stress and supporting reproductive health.
Zinc on the other hand is a key mineral involved in the enzymatic processes required for hormone production, especially progesterone.
Ways to add nuts and seeds to your diet:
- Sprinkle on yogurt: Add a delightful crunch to your morning yogurt by sprinkling a handful of chopped nuts as a topping.
- Blend into smoothies: Adding them to your smoothies gives a twist on taste and a boost in nutrition.
- Nut butter spreads: Spread it on whole-grain toast, rice cakes, or apple slices for a tasty and nutritious snack.
- Bake into granola: Prepare homemade granola by combining oats, honey, and a mix of nuts and seeds.
- Stir into oatmeal: Boost the nutritional content of your morning oatmeal by stirring in a combination of seeds like flaxseeds or chia seeds and chopped nuts like pecans or hazelnuts.
- Add to trail mix: Create a personalized trail mix by combining your favorite nuts and seeds with dried fruits and dark chocolate.
Who doesn’t love chocolate? I was very excited to find out that having dark chocolate would help boost my progesterone levels. I added it to pretty much everything from there on out! Dark chocolate contains magnesium, a mineral crucial for various physiological functions, including hormone regulation.
Magnesium is involved in the synthesis of progesterone and helps balance hormonal fluctuations. As an added bonus, dark chocolate is also rich in antioxidants. While it’s essential to consume dark chocolate in moderation due to its calorie content, choosing varieties with at least 70% cocoa ensures a higher concentration of beneficial ingredients.
Ways to add dark chocolate to your diet:
- Enjoy as a standalone treat: Indulge in a small piece of dark chocolate as a standalone treat to satisfy sweet cravings without excessive calorie intake.
- Pair with fresh fruit: Combine the richness of dark chocolate with the natural sweetness of fresh fruits like strawberries, bananas, or oranges for a delicious and balanced dessert.
- Melt into hot chocolate: Stir melted dark chocolate into your morning coffee, hot cocoa, or even tea for a decadent and comforting twist.
- Add into trail mix: Make a unique trail mix by combining dark chocolate chunks or cocoa nibs with nuts, seeds, and dried fruits.
- Blend into smoothies: Add a square of dark chocolate or a tablespoon of cocoa powder to your smoothies for a velvety texture and a hint of indulgent flavor.
- Make chocolate-dipped snacks: Dip fruits like strawberries, apricots, or dried figs into melted dark chocolate for an interesting dessert option.
Not only is chicken one of the best natural progesterone foods, it’s also great for weight loss and keeping a healthy, balanced diet. Chicken is an excellent source of lean protein which is important in maintaining good hormonal balance. Chicken also provides essential nutrients like zinc and vitamin B6, which play roles in the metabolism of hormones, potentially influencing progesterone levels. To maximize the health benefits, opt for lean cuts of chicken, such as skinless breasts, and prepare them using healthy cooking methods like grilling, baking, or roasting.
Ways to add chicken to your diet:
Here are a few of my favorite ways to add chicken into my diet and keep things interesting.
- Grilled chicken breast: Seasoning a chicken breast breast and grilling it is an easy and healthy way to prepare your chicken.
- Chicken salad: Toss grilled or roasted chicken pieces into a salad with fresh greens, vegetables, and a light dressing.
- Stir-fried chicken: Create a quick and healthy stir-fry by sautéing chicken strips with colorful vegetables and your favorite sauce.
- Chicken wraps or tacos: Fill whole-grain wraps or corn tortillas with shredded chicken, lettuce, tomatoes, and salsa for a tasty meal.
- Chicken soup: Prepare a nourishing chicken soup with vegetables, herbs, and whole grains for a comforting meal.
- Chicken and quinoa bowl: Combine grilled chicken with quinoa, roasted vegetables, and a drizzle of dressing.
When I hear salmon, I think sushi. Salmon is an excellent source of omega-3 fatty acids. These fatty acids play an important role in regulating hormones. Omega-3’s are known for their anti-inflammatory properties, and research suggests they may positively impact reproductive health. Salmon also provides vitamin D, which is essential for hormone production.
Ways to add salmon to your diet:
- Grilled salmon fillets: Season salmon fillets with herbs, spices, or a simple marinade and grill them for a flavorful and healthy main dish.
- Salmon salad: Add smoked salmon into a refreshing salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing.
- Salmon bowl: Build a bowl with cooked quinoa or brown rice, steamed vegetables, and grilled salmon for a well-balanced meal.
- Salmon and avocado toast: Spread mashed avocado on whole-grain toast and top it with smoked salmon.
- Salmon sushi rolls: Make homemade sushi rolls with raw or smoked salmon, avocado, and cucumber.
I love avocado on pretty much anything. Not only are they delicious, but they are a great progesterone-boosting food. Avocado is a fantastic source of monounsaturated fats, which are essential for hormone production. These healthy fats play an important role in hormonal balance. Avocados are rich in various nutrients, such as vitamin E, potassium, and folate, which are good for maintaining a healthy endocrine system.
Ways to add avocado to your diet:
- Avocado toast: Spread mashed avocado on whole-grain toast and sprinkle with your favorite toppings.
- Guacamole: Mash ripe avocados and mix them with diced tomatoes, onions, cilantro, lime juice, and a pinch of salt for a classic guacamole dip.
- Salads: Add sliced or diced avocado to salads for a creamy texture and a boost of healthy fats.
- Stuffed avocado: Hollow out an avocado half and fill it with tuna, chicken, or egg salad for a quick and satisfying lunch or snack.
- Avocado and egg breakfast: Top a slice of whole-grain bread with sliced avocado and a poached or fried egg for a filling breakfast.
- Avocado wraps or rolls: Wrap sliced avocado in rice paper with vegetables, shrimp, or crab for a light and refreshing appetizer or snack.
I love oats as a breakfast or snack option. Oats are rich in essential nutrients such as zinc as well as a complex carbohydrate with a low glycemic index, providing a steady release of energy and helping to balance blood sugar levels. Stable blood sugar levels are essential for maintaining hormonal balance, which can positively impact progesterone production.
Ways to add oats to your diet:
- Oat breakfast: Start your day with a warm bowl of oatmeal topped with fruits, nuts, and a drizzle of honey or maple syrup.
- Granola: Enjoy homemade or store-bought granola with oats, nuts, seeds, and dried fruits as a topping for yogurt or a standalone snack.
- Oat-based snacks: Choose oat-based snacks like granola bars or oatcakes as a convenient and portable option.
- Oat milk: Consider oat milk as a dairy-free alternative in your coffee, tea, or as a substitute for regular milk in recipes.
Sweet potatoes are rich in beta-carotene, a precursor to vitamin A. Adequate vitamin A levels are important for the proper functioning of the endocrine system. Sweet potatoes also provide a healthy dose of fiber, aiding in digestion and blood sugar regulation. The complex carbohydrates found in sweet potatoes contribute to sustained energy levels, helping to maintain hormonal balance.
Ways to add sweet potato to your diet:
- Roasted sweet potato wedges: Toss sweet potato wedges with olive oil and your favorite spices, then roast until golden.
- Sweet potato soup: Blend cooked sweet potatoes with broth, spices, and herbs to create a nourishing soup.
- Stuffed sweet potatoes: Bake sweet potatoes and fill them with a variety of toppings such as black beans, avocado, and salsa for a wholesome meal.
- Sweet potato and quinoa salad: Toss roasted sweet potato cubes with cooked quinoa, leafy greens, and a vinaigrette for a nutritious and filling salad.
While these best natural progesterone foods may offer potential benefits for hormonal health, it’s essential to approach dietary changes with a holistic mindset. A balanced diet, regular exercise, and stress management are all integral components of maintaining good health. By embracing the power of natural progesterone foods, you can take a delicious and nutritious step towards supporting hormonal harmony and promoting hormonal health.
Your Wellness Warrior!