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InnerCareNatural Health - Naturopath & Nutritionist
A vibrant plate of superfoods  aimed at enhancing hormonal health, as featured in the blog on 10 Super-Foods for Your Hormonal Balance

There are lots of natural ways to ease the discomfort of hormonal imbalances; a balanced diet is the key!

Cruciferous Vegetables

Cruciferous vegetables are a member of the Brassicaceae family, also known as the mustard family. This group includes broccoli, cauliflower, cabbage and Brussels sprouts. These vegetables contain a wide variety of phytonutrients (plant nutrients) and provide powerful antioxidants.
One of the most beneficial phytonutrients found in cruciferous vegetables is indole-5-carbinol. Indole-5-carbinol has been shown to improve hormonal metabolism by assisting the body in detoxifying excess estrogen hormone and preventing it from being stored in your body’s fat cells.
Include some of these veggies in your diet every day. You can steam or saute them lightly until they’re just tender; overcooking will destroy the nutrients.

Green Tea

Green tea is not only a great source of antioxidants that help to protect your cells from damage, but the drink can also help to reduce inflammation, regulate blood sugar levels, and boost your brain function. In addition, green tea is a natural way to boost your metabolism, helping you to lose weight faster.
Especially when it comes to hormones, consuming green tea regularly works wonders! It helps stimulate the production of hormones like estrogen in women and testosterone in men. Green tea is also an all-around stress reliever helping you stay calm under pressure!

Dark Chocolate

Dark chocolate can help balance hormones, improve your mood, and reduce stress. It contains the antioxidants epicatechin and catechin, which improve insulin sensitivity and can help regulate blood sugar levels. Choose dark chocolate with at least 70% cacao, as it will lower the likelihood of a sugar spike. Remember that moderation is key—it's still possible to have too much of a good thing.
When you're feeling stressed out, eating dark chocolate releases endorphins that relieve anxiety and make you feel happy—an effect similar to that of exercise! If you're looking for something to sweeten up your day or want to improve your heart health (since dark chocolate lowers blood pressure), consider adding some small pieces of dark chocolate into your diet.


Avocado is a versatile and tasty fruit that also contains monosaturated fats to help the body absorb nutrients, as well as an excellent source of fibre which is important for regular bowel movements. It also helps remove inflammation and bloating in the digestive tract.
Avocado is a great source of vitamins A, B, C and E, which all help to balance hormones and improve fertility. Try mashing avocado into a salad dressing or making guacamole with avocado and onions!

Wild Salmon

Certain foods have the ability to positively impact your hormonal balance. Wild-caught salmon is a great source of omega-3 fatty acids, vitamin D, and protein. These nutrients work to improve your body's hormonal health by fighting off hormone deficiency, balancing hormones, and curbing PMS symptoms.
Wild caught salmon is rich in vitamin D which can help fight and prevent vitamin D deficiency. Vitamin D deficiency is linked to a reduction in testosterone levels which can lead to low energy and mood swings in men and women.
Salmon is also an excellent source of omega-3 fatty acids which are known for helping reduce symptoms associated with PMS such as painful cramps and mood swings. Omega-3 fatty acids also have a positive effect on hormone balance because they decrease inflammation throughout the body. This reduces cortisol production which leads to reduced stress levels.
Finally, wild caught salmon provides you with about 26 grams of protein per serving making it a beneficial food for both losing weight or gaining muscle!

Pumpkin Seeds

Pumpkin seeds are a good source of selenium, a mineral that helps to regulate the thyroid hormones. This helps your thyroid gland to work properly and thus also regulates the metabolism.
Pumpkin seeds are high in zinc, which can help to improve mood and reduce anxiety. The body uses zinc to create neurotransmitters that transmit signals between nerve cells in the brain and then other parts of the body. These neurotransmitters help balance our hormones, so we don’t get anxious or depressed when they’re acting properly.
Another key benefit is pumpkin seeds are rich in magnesium, which is linked to lower levels of depression. Magnesium binds to GABA receptors that help you feel calm and relaxed by blocking certain nerve impulses. In addition, magnesium helps with sleep quality since it relaxes muscles and nerves throughout the body.


Turmeric contains curcumin, a bioactive compound in turmeric that helps give it its therapeutic properties. Curcumin is a powerful anti-inflammatory, making it an excellent choice for relieving chronic inflammation and providing pain relief. It also acts as a potent liver detoxifier and natural blood thinner. This means that you will have better chances of preventing inflammatory conditions like heart disease, arthritis, osteoporosis, thyroid problems, premenstrual syndrome (PMS), menstrual cramps and even some types of cancer.
If you are experiencing symptoms of perimenopause or menopause then this root might be your savior as well! Turmeric can help alleviate hot flashes due to its potent anti-inflammatory properties. It also has the ability to balance out estrogen levels by decreasing estrogen dominance while boosting progesterone levels at the same time! This can be extremely helpful when going through menopausal symptoms such as irregular cycles or significant weight gain in your abdomen area.


Flaxseeds are very rich in omega-3 fatty acids, which work as an anti-inflammatory. They also contain alpha-linolenic acid (ALA). When ALA is converted by the liver into EPA and DHA, it may help to normalize high blood pressure, fluid retention, and swelling.
Flaxseeds are also a great source of fiber. They have both soluble and insoluble fiber which help to balance cholesterol levels by lowering LDL cholesterol (the bad kind) while raising HDL cholesterol (the good kind). Flaxseed contains soluble fiber known as mucilage. The gel-forming property of mucilage can help to soothe digestive issues like irritable bowel syndrome and gastroenteritis.
Flaxseeds are high in lignans. Lignans are phytoestrogens which can help maintain healthy estrogen levels in pre-, peri-, and postmenopausal women when combined with a healthy diet and exercise program.

Maca Root

Maca Root is another food that's beneficial for both men and women. Maca has been shown to improve energy, libido and even fertility, making it one of the most widely used super foods. Maca can be taken in powder form, as a supplement or capsule. It tastes like butterscotch and can be added to smoothies, oatmeal or yogurt.
Maca may help decrease PMS symptoms. It may also help balance hormones naturally in menopausal women thanks to its adaptogenic properties which means it works with your body to regulate systems such as hormone balance and stress levels.

Pomegranate Juice

Pomegranate juice is rich in antioxidants, which have been shown to reduce inflammation and regulate blood flow. The effect of pomegranate on the endocrine system has been demonstrated by a study where women with PMS consumed 300ml of pomegranate juice daily for the final two weeks of their menstrual cycle. They experienced significant reductions in PMS symptoms when compared to those who consumed a placebo drink.
If you find drinking 300 ml per day too much, you can also get the benefits of pomegranates by incorporating them into your diet as part of your meals or snacks.

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If you are seeking a professionally qualified naturopath in Brisbane, book your appointment now.

Inna Kurlyandchik | BHSc (Naturopathy), Grad Cert Nutr, PhD candidate

08 November 2022

10 Super-Foods for Your Hormonal Balance

There are many factors that can affect your hormonal balance, including stress, poor diet, lack of sleep, and genetic factors. The symptoms of these imbalances can range from mild to severe, but some of the most common ones include mood swings (anger, anxiety and depression), acne breakouts, hot flashes and night sweats, and unexplained weight gain.
Believe it or not, there are lots of natural ways to ease the discomfort of hormonal imbalances. Some examples include exercising, avoiding stimulants like caffeine and alcohol, reducing stress levels and practicing meditation or yoga. A balanced diet is also key. Check out these 10 super-foods we recommend adding to your diet to help balance your hormones:

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