Estrogens are hormones found in women and men. Production of this hormone fluctuates naturally, and its effects are most noticeable in women, who have much higher levels of estrogen. Certain foods can also increase or inhibit estrogen levels in the body. These include foods that contain natural estrogen-like hormones and others that contain synthetic (artificial) hormones.
Estrogen
Estrogen is a family of steroid hormones that are primarily produced by a woman's ovaries. Natural plant estrogen and synthetic hormones also enter the body through food and our environments. Estrogen plays an important role in regulating the menstrual cycle and the reproductive organs as well as in the health of the heart, blood vessels, blood pressure, bones, breasts, skin, hair, muscles and the brain.
Effects
Decreased production of estrogen, such as during and after menopause, can cause the loss of bone density, an increased risk of heart disease, body temperature fluctuations and other effects. According to medical research published in the "Journal of the American Medical Association," prolonged exposure to excess levels of estrogen can also cause adverse effects such a fibroids and breast and uterine cancers.
Phytoestrogens
Phytoestrogens are naturally occurring plant hormones that are converted into estrogen in the body. They occur in foods from both plant and animal food sources as grazing animals naturally consume some estrogen-rich plants. According to the "Journal of Nutrition," there are two main types of phytoestrogens, isoflavones and lignans. Isoflavones are primarily found in dairy products, man-made grains and in soy products. Lignans are the estrogens-like hormones in fruits, vegetables, nuts and seeds that help counter the action of more harmful types of estrogens.
Xenoestrogens
Xenoestrogens are also found in some food sources. Research from "Occupational and Environmental Health" shows that this type of "foreign" hormone can cause excess estrogen in the body. Xenoestrogens enter the food chain from synthetic hormones, pesticides, food processing, pharmaceuticals, cosmetics and plastics. Unlike phytoestrogens and the estrogen produced by the body, xenoestrogens are not quickly flushed from the body but remain circulating or stored for prolonged periods. According to a study published in "Environmental Health Perspectives," xenoestrogens are 100 to 1,000 times more potent to the body than any naturally made estrogen.
Estrogen Increasing Foods
Foods that contain phytoestrogens naturally help raise estrogen levels for healthy reproductive and body health and to decrease symptoms of menopause. Food that contain natural estrogen include alfalfa, apples, baker's yeast, barley, beets, chickpeas, cucumbers, dates, eggs, fennel, flaxseed, garlic, licorice, oats, olive oil, papaya, parsley, peas, pumpkin, rice, sesame seeds, soybean products, tomatoes, wheat and yams. Coffee and beer also increase levels of estrogen in the body.
Estrogen Inhibiting Foods
According to the "Journal of Nutrition," in conditions and diseases such as breast cancer, uterine cancer, ovarian cysts, PMS, fibroids and endometriosis, a physician might recommend foods that naturally lower estrogen in the body. These include berries, broccoli, buckwheat, cabbage, citrus fruits, corn, figs, grapes, green beans, melons, onions, pears, pineapple, white rice and white flour.
References
- Journal of the American Medical Association: Menopausal Estrogen and Estrogen-Progestin Replacement Therapy and Breast Cancer Risk
- Occupational and Environmental Health: Endocrine disruptors: update on xenoestrogens
- Environmental Health Perspective: Medical hypothesis: xenoestrogens as preventable causes of breast cancer
- The Journal of Nutrition: Dietary Isoflavones: Biological Effects and Relevance to Human Health
