Hormones play a crucial role in regulating everything from metabolism and energy production to mood, sleep, and appetite. When they’re out of balance, you might notice fatigue, weight fluctuations, mood changes, or difficulty concentrating.

Nutrition is one of the most effective ways to support healthy hormone function. Certain foods provide the key nutrients your body needs to produce and metabolize hormones efficiently, including protein for stable blood sugar, healthy fats for hormone synthesis, and fiber for detoxification and gut support.

In this article, we’ll take you through 10 functional foods that can help support hormone balance, optimize your metabolism, and support overall vitality.

1. Low Mercury, Fatty Fish

Fatty fish like salmon, mackerel, anchovies, sardines, and herring (the SMASH fish — plus trout!) are rich in omega-3 fatty acids that support inflammation regulation, cardiovascular health, and hormone function. They’re also a lean, high-quality protein that helps you feel full and satisfied after meals.

Tip: Aim for fatty fish at least twice a week. Leftovers can easily be incorporated into salads and bowls. For a meal prep option, try making a batch of sold salmon salad that can be served as a sandwich, wrap, on salad, or with whole grain crackers and fruit.

2. Ground Flaxseed

Flaxseeds are rich in omega-3s, fiber, minerals, and B vitamins. They support cardiovascular health, gut health, and stable blood sugar, all of which are essential for hormone balance and steady energy. Make sure to eat them ground, so you can actually break down and absorb the nutrients!

Tip: Sprinkle flaxseed onto yogurt, oatmeal, or salads, or blend into smoothies and baked goods for an easy nutrient boost.

3. Cruciferous Vegetables

Broccoli, Brussels sprouts, cauliflower, and bok choy are rich in fiber, vitamins, minerals, and phytonutrients that help support detoxification pathways and estrogen metabolism.

Tip: Fresh or frozen both work great. Add frozen cauliflower to smoothies (you won’t taste it!), mix broccoli into pasta or eggs, or roast Brussels sprouts or bok choy for a simple side dish.

4. Dark Chocolate

High-quality dark chocolate (70–90% cacao, with minimal added sugar) is packed with antioxidants, flavonoids, fiber, and minerals that support cardiovascular, brain, and gut health.

Tip: Enjoy a few dark chocolate chips with nuts or fruit, or add cacao powder to smoothies, yogurt, baked goods, or hot beverages.

5. Walnuts

Walnuts are high in omega-3s, antioxidants, and fiber, making them a nutrient-dense snack that supports heart, brain, and gut health while reducing inflammation.

Tip: Add to oatmeal, yogurt, and salads, or blend into smoothies and baked goods. Pair a handful with fruit for a balanced snack.

6. Green Tea

Green tea is a great source of antioxidants and L-theanine, an amino acid that promotes relaxation and stress reduction. It supports brain and heart health, improves insulin sensitivity, and helps balance blood sugar.

Tips: Try green tea instead of coffee (or instead of the second cup of coffee) for a lower-caffeine hot beverage option. Swap your second cup of coffee for green tea or matcha for a gentler caffeine boost. Enjoy matcha (condensed powdered form of green tea) for more of a latte-style of beverage.

7. Brazil Nuts

Brazil nuts are rich in selenium, a trace mineral essential for thyroid health, hormone production, and antioxidant defense. They also provide vitamin E and healthy fats that support heart, bone, and brain health. Because they’re a concentrated source of selenium, you only need 1-3 Brazil nuts per day -  more than that can actually lead to excessive selenium intake over time.

Tip: Enjoy a couple Brazil nuts with dark chocolate or fruit for a balanced snack, blend into smoothies or baked goods, or make homemade Brazil nut milk for a nutrient-rich, plant-based alternative.

8. Berries

Blueberries, blackberries, raspberries, and strawberries are packed with antioxidants, fiber, and vitamins that support blood sugar balance, brain health, and cardiovascular function. 

Tip: Aim to eat a variety of different types of berries, whether fresh or frozen. They are easy to add to smoothies, oatmeal, baked goods, on top of yogurt, as a snack with nuts/seeds. Try making a homemade berry syrup by warming up frozen blueberries with ground cinnamon or ginger. 

9. Legumes

Beans, lentils, peas, and chickpeas are rich in plant-based protein, fiber, iron, and other minerals. They are a low glycemic carb option, meaning they don’t cause a significant spike in blood sugar, and they support gut health, cardiovascular health, and weight management. 

Tip: Add to soups, salads, pastas, or tacos. Try making homemade hummus or bean dip for an easy, protein-packed snack or sandwich spread.

10. Ginger

Ginger is a functional food known for its anti-inflammatory and digestive benefits. It supports gut motility, reduces bloating, and promotes overall metabolic health.

Tip: Sip on ginger tea, add fresh or ground ginger to smoothies, curries, oatmeal, or stir-fries for a flavor and health boost.

Remember - variety is key! While these 10 functional foods are nutrient-packed and supportive of hormone balance, metabolism, and overall health, incorporating a wide variety of whole foods ensures your body gets the full spectrum of vitamins, minerals, and antioxidants it needs to thrive.

Looking for more ideas on staple, healthy ingredients to keep on hand? Check out this article if you’re a Wilmington local: Where to Buy Functional Pantry Staples in Wilmington, NC.