The Anti-Estrogen Diet For Men: What Is It And How Will It Benefit Me?

As men age their testosterone levels usually begin to decrease. Elevated levels of the hormone estrogen are often found in men who are experiencing low testosterone. The anti-estrogen diet for men offers a good way to remedy this excess.

Heightened levels of estrogen not only cause a decrease in men’s testosterone, but can also increase the risk of heart disease and certain forms of cancer in both women and men. A study conducted in 2009 showed that certain types of foods that contain phytochemicals can help in the reduction of estrogen in the bloodstream [1]. Plants are made up of a complex mix of nutrients, including phytochemicals that help in the reduction of estrogen but also other types of phytochemicals that act as phytoestrogens. Phytoestrogens are thought to mimic the symptoms of estrogen overload and are currently being studied for their health benefits such as, bone and cardiovascular health and cancer fighting properties.

Let’s take a closer look at the foods often featured in the anti-estrogen diet for men.

Whole Grains

Made up of cereals including wheat, barley, oats, corn and rice, whole grains contain anti-estrogen polyphenols alongside other phytoestrogen nutrients. Maintaining the endosperm, bran and germ, whole grains are unrefined and provide the body with a lot more nutrition than processed grains.

Cruciferous Vegetables

Eating cruciferous vegetables remains as one of the best ways to block estrogen. Containing a high density of phytochemicals, cruciferous vegetables work to stop estrogen production. They can be cooked in numerous ways and some can even be eaten raw, including cauliflower and broccoli.

Here’s a list of cruciferous vegetables that you should consider including in your diet:

  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Collard Greens
  • Kale
  • Turnips

Seeds

Seeds such as sesame and flax contain anti-estrogen polyphenols. Flax seeds are thought to contain the highest concentration of polyphenols according to Oregon State University [2]. Flax seeds are also rich in lignans, which act as phytoestrogens. Due to their complex nutritional profile, flaxseeds may aid in the reduction of estrogen in some people, while for others they may not help or may even imitate estrogen overload symptoms.

Green Tea

Green Tea has a range of health benefits, including being a good source of phytochemicals. In fact Harvard Health Publications states that as well as reducing estrogen, green tea can help with hypertension and cholesterol reduction [3].

Pomegranates

Pomegranates are a very healthy fruit source high in antioxidants [INSERT HYPERLINK].

Ofter overlooked as a fruit, the humble pomegranate possesses high levels of estrogen-blocking phytochemicals. A study conducted in 2012 found that after 2 weeks of drinking pure pomegranate juice, participants’ salivary testosterone levels increased by an average of 24% [4].

Olive Oil

If olive oil doesn’t feature in your diet you may be missing a trick. A 2009 study demonstrated that olive oil helps to convert cholesterol into testosterone inside the testicular leydig cells [5]. Olive oil also happens to be very high in a compound known as lutreopin. A 2011 study showed that lutreopin inhibited the aromatase enzyme in the body [6]. This is beneficial as aromatase is known to convert testosterone into estrogen.

Dark Berries

Dark berries such as blackcurrants, blueberries and elderberries have roughly 50% more flavonoids and antioxidants [INSERT HYPERLINK] in them than other types of berry.

Some of these flavonoids and antioxidants possess anti-estrogenic qualities, such as quercetin and reservatrol.

Dark berries are also very high in a fibre known as Calcium-D- Glucarate, which binds to estrogen molecules inside your intestines. Through this process the Calcium-D- Glucarate helps in the removal of estrogen molecules, preventing them from being reabsorbed into the body.

So there we have it, if you’re interested in improving your overall health perhaps you should consider switching to the anti-estrogen diet for men.

References

[1] http://online.liebertpub.com/doi/abs/10.1089/jmf.1998.1.67?journalCode=jmf&

[2] http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans#intro

[3] http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

[4] http://www.endocrine-abstracts.org/ea/0028/ea0028p313.htm

[5] https://link.springer.com/article/10.1007%2Fs11745-008- 3277-z

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074486/