Estrogen found in food is called phytoestrogen. Phytoestrogen acts like estrogen, according to Cornell University. Estrogen is a hormone that plays a role in female reproduction, and is involved in heart and bone health in women. The Dietary Fiber Food website says foods high phytoestrogens contain a number of health benefits, including reducing the risk for breast cancer, prostate cancer and heart disease.
Fruits
Fruits are high in the phytoestrogen called lignan. Lignan has both estrogenic and anti-estrogenic activity, according to the Dietary Fiber Food website. Lignan is also an antioxidant. High intakes of lignan is associated with reduced risk for ovarian cancer, breast cancer, prostate cancer and heart disease, according to the Dietary Fiber Foods website. Fruits with estrogen include apples, cherries, dates, papaya, plums and pomegranate.
Vegetables
Estrogen can also be found in some vegetables. Sources include alfalfa, kale, broccoli, beets, carrots, cucumbers, eggplant, fennel, peppers, red clover sprouts, potatoes and tomatoes. Kale and broccoli are both high in the phytoestrogen lignan, according to the Dietary Fiber Food website. Alfalfa and red clover sprouts contain the highest amounts of coumestans, another class of phytoestrogens, according to Cornell University.
Legumes
Legumes contain high amounts of the phytoestrogen isoflavone. Isoflavone is one of the most studied estrogen compounds, according to RD411. This particular hormone is linked to heart health, relief of menopausal symptoms and strong bones. Legumes with estrogen include chickpeas, black-eyed peas, red beans, split peas, peas, and soybeans. Soyfoods contain the highest amount of isoflavones, says Cornell University.
Whole Grains
Whole-grain sources of estrogen include barley, oats, rice and wheat. Whole grains contain high amounts of lignans, says Cornell University. Whole-grains are also good sources of dietary fiber, vitamins, minerals, antioxidants and protein.
Seeds
Flaxseeds contain the highest amount of lignans, according to the Dietary Fiber Foods website. Other seeds with estrogen include anise seeds, sesame seeds and sunflower seeds.
