Progesterone is a natural steroid hormone that is found in much higher concentration in women than men. In women it present harmoniously with estrogen’s and other steroid hormones which are involved in physiological function, including the menstrual cycle, preparing the uterine lining for implantation by a fertilized egg, building new bone tissues, countering the tendency of estrogens to cause excess growth in the lining of the uterus, which can lead to endometriosis.
9 Ways to boost your Progesterone

Roles of Progesterone in Our Body

  • Inhibits breast tissue overgrowth
  • Maintains the uterine lining and prevents excess tissue build-up
  • Balances blood sugar levels
  • Increases metabolism
  • Acts as a natural diuretic
  • Normalizes blood clotting
  • Promotes normal sleep patterns
  • Stimulates production of new bone
  • Improves the action of thyroid hormones
  • Reduces anxiety and depression
  • Improves libido

Symptoms of low progesterone levels in your body

Low progesterone levels can lead to infertility or miscarriages. A healthy cycle is also the hallmark of a healthy body. The main symptoms of low progesterone levels in the body area as follows.

  • Short or irregular cycles
  • Brown spotting
  • Cyclical breast tenderness
  • Anxiety
  • Menstrual migraines
  • Breakthrough bleeding

Boost your progesterone levels by these 9 foods

Vitamin C
Vitamin C acts as a wonderful antioxidant, it is also known as ascorbic acid. Antioxidants can fight against free radicals and protect our body from cell damage. Ascorbic acid is taken by ovaries before ovulation, which the help in ovulation. Vitamin C is present in Camu Camu (Peruvian berry), kiwi, citrus fruits, Brussels sprouts, sweet potatoes, etc.

Zinc is an essential mineral that involved in multiple organ functions in the body. Zinc can involve in progesterone production, it increases your levels of FSH (follicle stimulating hormone) and helps in the release of FSH which causes ovulation. Zinc is present in foods such as oysters, shrimp, shellfish, red meat, cashews, and prawns.

Magnesium is one of the fourth abundant minerals in our body.  Magnesium will not only for calcium absorption but also helps to regulate pituitary glands and hormone levels. Magnesium is present in foods such as cashews, kale, brown rice, lentils, cocoa, black beans and leafy greens.

Vitamin E
Vitamin E improve luteal blood flow and increase the progesterone levels in many women. Include foods such as sunflower seeds almonds, hazelnuts, avocado, and broccoli t get good amounts of vitamin E naturally.

Vitamin B6
Vitamin B6 can increase the levels of progesterone in the blood naturally. Taking vitamin B6 dose of 200-800 mg/day will reduce blood estrogens, increase progesterone and result in improves PMS symptoms.  Includes foods such as russet potatoes, almonds, bananas, walnuts, beans, prunes, and tuna in your diet to get Vitamin B6.

Good cholesterol
Good cholesterol is present in foods such as coconut oil, eggs, olives, olive oil, yogurt and coconut butter. Good cholesterol is very important for our body to make pregnenolone.  (pregnenolone is a precursor for other hormones like estrogens and testosterone)
Sulfur is present in foods such as broccoli, kale Swiss chard, collard greens, cauliflower, and cabbage. Having sulfur rich foods is one of a great way to reduce estrogen dominance.
L-Arginine helps increase your progesterone levels in the body. L-arginine is an amino acid found in high-protein foods, which helps to make nitric acid. The nitric acids relax blood vessels and increase circulation. Now, the corpus luteum and other organs will also improve blood flow to help them produce more progesterone. L-arginine is present in foods like Lentils, chickpeas, salmon, turkey, pumpkin, seeds, and walnuts and dairy.
Fiber is important for good hormonal balance; Include foods like flax seeds, quinoa, millets, amaranth, teff, gluten-free oats in your diet.

Along with these, you should also change your lifestyle like practicing yoga, meditations, deep breathing techniques, daily walk, gentle exercise, calming activities like painting or gardening, etc.