Insulin is a hormone that comes in when we eat an aperitif. Its function is to unlock the door of cells so that glucose can get into them from the blood and supply us with the energy we require. Cortisol is a second hormone that is released when we’re in danger. It helps us stay awake and alert during stressful moments.

These are only two of the countless vital things hormones accomplish for us. Of course, they aren’t one of our primary hormones either. The human body is believed to contain at least 50 hormones. Each of them plays a vital function to play. They help maintain harmony and balance. Without them, your body is not functioning optimally and may even be ill-prone.

Foods play an essential function in controlling the production of hormones. They are the essential raw materials for the production of hormones. Chethana Nagesh, a dietitian at Sathwaa Nutrition in Bengaluru, says, “Including nutritious fats and protein-rich foods can aid in the health of the hormone system. Hormones are chemical substances created by the body’s endocrine glands. They can be found in either a protein or fat form.”

The hormones derived from fat are known as steroids. Estrogen testosterone, testosterone, and cortisol (stress hormone) are some examples of hormones derived from steroids. The other kind is the peptide and protein hormones of amino acids. Examples include somatotropin, insulin (growth hormone), and the Thyroid Stimulating hormone (TSH).

Foods that balance hormones

According to Nagesh, flaxseeds, pumpkin sesame, sunflower, and Chia seeds contain healthy fats that can regulate estrogen levels and boost overall health. She also says that avocados are high in folate, healthy fats, and other nutrients, making them ideal for a diet focused on fertility. They also help us feel fuller for a more extended period.

Consuming nourishing fats may aid in maintaining hormonal balance but can also assist in managing hormonal-related health issues. A 2022 study released in Frontiers in Nutrition suggests that when women suffering from PCOS have more omega-3 acids in their diets thi, it could have an impact on their metabolism (how the body utilizes and utilizes energy) and the body’s composition (the quantity of muscle and fat in our bodies). This suggests that it may help with weight loss and overall wellness.

Smriti Mishra, founder and consultant for Fitgenix, Mumbai, says that you can obtain omega-3 fatty acids through sources like chia seeds, flaxseeds, walnuts, and fatty fish.

To support the production of hormones based on protein or peptides, experts believe that consuming protein-rich foods such as eggs, pulses, legumes, seeds, and nuts could be beneficial.

Minerals and vitamins

Just like the hormone system needs fats and proteins, It also requires minerals and vitamins. Together, they create specific chemical reactions essential for the production of hormones. Mishra states that vitamins D and B, in particular, are vital for proper hormone function.

The research study released in Frontiers of Endocrinology shows that vitamin D plays a vital role in women’s reproductive health. Insufficient levels of this vitamin are linked to various health issues for women, including endometriosis and PCOD. It is also essential to maintain fertility.

As per Mishra, sunlight exposure, as well as dairy products that are fortified along with fatty fish as well as eggs, are excellent food sources for vitamin D. In addition, whole grains, leaves of green meat, and poultry, as well as fish, are all ways to obtain vitamin B.

In the realm of minerals, magnesium and zinc are vital to maintaining the health of your hormones. Although magnesium can positively impact insulin sensitivity and aid in reducing PMS symptoms. (PMS) and zinc is thought to play a part in releasing hormones such as testosterone, insulin, and estrogen. Testosterone.


For zinc intake, food items such as lentils, pumpkin seeds, and chickpeas are fantastic additions to your diet. In terms of magnesium, foods such as cashews, almonds, sunflower seeds, pumpkin seeds, green leafy vegetables, and whole wheat can all contribute to the intake.

Let’s not overlook iodine, as it is integral to creating thyroid hormones. It is absorbed from eggs, seafood, and iodized salt.

Prebiotics are also among the methods to maintain hormone health since they function like hormonal regulators. Nagesh recommends eating prebiotics such as almonds, garlic, bananas, and apples, with probiotics found in kimchi, yogurt, and fermented food items such as dosa and idli.