Nutrient-Dense Foods for Hormone Balance and Optimal Health

A key to achieving hormone balance and optimal health is through eating the right foods. Some tips for healthy eating include eating low glycemic load foods to maintain stable blood sugar, eating fiber-rich, nutrient-dense whole foods, limiting sugar, refined carbohydrates, refined oils, and processed foods, and adopting an organic lifestyle whenever possible. As part of a well-balanced, whole food diet, eat a variety of nutrition dense foods using the following ingredients. Read symptoms and long-term implications of hormone imbalance.


Plant nutrients that help balance estrogen and are helpful in relieving menopausal symptoms, protecting our heart and bones, and reducing breast cancer risk.

Fatty Fish

Fatty fish are rich in two of the three most important omega 3 essential fatty acids: EPA and DHA. Omega 3 fats protect against heart disease, stroke, and depression and help reduce inflammation.

Cruciferous Vegetables

Cruciferous vegetables are part of the Brassica genus of plants and are rich in folate, vitamins C, E, and K, and fiber. They are also good sources of phytonutrients that may help lower inflammation.


Berries contain antioxidants, such as anthocyanins, ellagic acid, and resveratrol. Berries including blueberries, blackberries, raspberries, and strawberries, are nutrient-dense foods that are low in carbohydrates and high in nutrients.

Leafy Greens

Leafy green vegetables are rich sources of vitamins, minerals, antioxidants, and fiber. Leafy green vegetables include kale, spinach, collard greens, cabbage and lettuce. They guard against cancer and inflammation and regulate blood sugar.


Garlic is a plant in the Allium family, closely related to onions, shallots, and leeks. Garlic has been most commonly used for conditions related to the heart and blood system. Allicin in garlic is thought to give garlic immune boosting properties.


Ginger is a plant that contains gingerol with powerful anti-inflammatory and antioxidant benefits. The rhizome or underground part of the stem is used in food and medicine.


Nuts including almond, walnut, and brazil nuts are rich sources of vitamin E, magnesium,  selenium and essential fatty acids. They are generally low in carbohydrates and high in antioxidants.


Seeds, especially flaxseeds and sesame seeds, are rich sources of fiber and lignans, a type of phytoestrogens. They help lower cholesterol and blood pressure and control blood sugar and weight.

Healthy Fats

Monounsaturated fats in avocado and olive oil are healthy fats that help protect our heart, reduce inflammation, and control blood sugar and weight.