I was recently tempted by a multivitamin promising to support my hormone health. Did I need this $20 little plastic vial of pills? Vitamin B6, a key ingredient, helps regulate hormones. Luckily, we can get this from common pantry foods, helpfully listed by the NHS:
- pork
- poultry, such as chicken or turkey
- some fish
- peanuts
- soya beans
- wheatgerm
- oats
- bananas
- milk
- some fortified breakfast cereals
For a vitamin B6 boost in the morning, try this breakfast bowl:
Creamy banana porridge with crunch
Add one cup of water, half a cup of oats and a mashed banana to a pot to make the porridge. Bring the mixture to a boil, then reduce to a simmer, stirring gently until the liquid is absorbed. The banana cooks into the oats, adding a sweet, creamy texture.
Top with Original Special K, sliced sour apple and a healthy dose of peanut butter. This crunchy layer will add a delicious sweetness to your porridge, with the benefits of hormone-regulating vitamin B6. You can substitute the Special K for any fortified cereal (cherries, if that’s your thing).
If creating a vitamin B6 heavy breakfast bowl doesn’t suit you, try to hit your target at dinner.
Chicken satay with grilled cabbage, brown rice, and soya beans
Combine peanut butter, lime juice, soy sauce, and honey to make the sauce. Roast the chicken and the cabbage in the oven while the rice cooks in bone broth on the stove. Add shredded kale and soya beans into a bowl with a tablespoon of mirin and soy sauce. Massage. Plate up and enjoy.
Minerals like magnesium and zinc also play a role in regulating and rebalancing hormones. Digestible facts:
- Magnesium helps regulate hormones, blood pressure, and blood sugar
- Zinc helps rebalance estrogen, progesterone, and cortisol
It is essential for female health to keep sex hormones balanced. Zinc helps with this by regulating estrogen, progesterone and cortisol. Regulated sex hormones help support healthy menstrual cycles and fertility, not to mention libido. All good things we want to nurture.
Seafood, poultry, pork and red meat are high in zinc. If you are not vegetarian, add one of these animal products to a daily meal. If you are a vegetarian, good news. Vege proteins such as beans, nuts, whole grains, eggs and some dairy products also contain zinc, but not as much as meat. The NHI Office of Dietary Supplements has helpfully published a table where you can review the amount of zinc in certain foods. An added benefit of these zinc-filled foods is that they contain protein, making them filling and good for muscle mass and bone health.
Magnesium is essential for regulating hormones and even assists in producing reproductive hormones. Luckily, magnesium is present in peanuts, whole grains, milk, yoghurt, and dark leafy greens. For a nourishing bowl of zinc and magnesium, try the recipe below one night this week. It’s warm, something we all need to help us survive the bleak February weather.
Brothy beans with crunchy toppings
Soften butter in a cast iron pan and add garlic, sliced onion, parsley and dill. Once the onion has carmelized, add butter beans into the mix, stirring the flavours through the beans. Add a cup of vegetable stock and let the mixture simmer. Add handfuls of dark, leafy green ( my favourite is cavolo nero) and let them wilt. For the toppings, dollop Greek yoghurt over the beans and sprinkle with peanuts and pumpkin seeds. Serve with brown rice. Voila! Here lies a vegetarian-friendly bowl of zinc and magnesium. Not a vegetarian? This goes nicely with tender lamb or roasted chicken.
Also, selenium, iodine, iron and calcium are essential in cultivating hormone health. Here are a few digestible takeaways:
You can find calcium in dairy products, so unless you are lactose intolerant, add milk or cream to your coffee. For a healthier weeknight dessert, try fruit and Greek yoghurt with tahini drizzled over (It goes perfectly, I promise) for a nutty, rich finish.
You can find iron easily in red meat. If you are not a vegetarian, try a steak once a week. It serves as a lovely Sunday dinner with a glass of red wine…why not?
Most seafoods are high in iron, but if you are seafood-free, you can also find iron in dairy products and eggs. These sources of iron are also high in protein, which is a bonus. Who knew adulting meant thinking about sources of protein?
Seafood, a superfood really, also often contains high levels of selenium. Instead of KFC on Deliveroo-night try a poke bowl with yellowfin tuna and brown rice. It’s fresh, flavourful and hormone-friendly. Have you ever tried sardines on toast? This makes a perfect snack.
Sardines on crackers
Toast wholegrain bread and top with sliced avocado. Add sardines, diced red onion, capers and sundried tomatoes. Finish with EVOO, sunflower seeds and a squeeze of citrus. It’s delicious and feels very sophisticated: a win-win.
You may already be thinking, this is a lot to add to the grocery list, but luckily these foods are everyday kitchen staples and shouldn’t add a massive cost onto your weekly shop. Who knew that with a bit of research, browsing Morrisons online can be the same as shopping for multi-vitimins. Instead of splashing your cash in the pharmacy, dip into some tasty recipes which contain an element of: Vitamin B6, Magnesium, Zinc, Selenium, Iodine and Iron.
Remember, food is just one part of the equation. A healthy diet works in conjunction with exercise and sleep to nurture hormone health. Stay active, but rest and get a good night’s sleep (if you can).
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For more on eating for women’s health, click here