Estrogen is a human hormone needed for childbearing. It has also been shown to be beneficial in bone and heart health. Food estrogen, also known as phytoestrogen, acts like human estrogen in the body, according to Cornell University. These phytoestrogens have a number of health benefits including protection against breast and prostate cancer, cardiovascular disease, osteoporosis and menopausal symptoms. Phytoestrogens can be found in a wide variety of plant-based foods.
Soy Foods
Soy foods contain high amounts of the phytoestrogen known as isoflavones. Soy isoflavones have been shown to improve bone health by inhibiting bone resorption and stimulating bone formation, according to the Linus Pauling Institute. Soy isoflavones may also help with menopausal symptoms, although the evidence is limited, according to the Linus Pauling Institute. Soy foods high in estrogen include soybeans, soybean sprouts, tofu and tempeh.
Fruits and Vegetables
Fruits and vegetables also contain estrogen. Lignan is the dominant phytoestrogen found in fruits and vegetables. Lignans have both estrogenic an anti-estrogenic effects, meaning they act like estrogen in some tissues and block estrogen in other tissues. It also has some antioxidant activity, according to the Dietary Fiber Food website. Fruits and vegetables with estrogen include alfalfa, apples, beets, cherries, carrots, cucumbers, dates, eggplant, fennel, papaya, peppers, plums, pomegranate, kale, potatoes, tomatoes and rhubarb.
Seeds
Other sources of estrogen include seeds. Flax seeds contain the highest amount of the phytoestrogen lignan, according to the Dietary Fiber Food website. Other seeds with estrogen include anise seeds, sunflower seeds and sesame seeds.
Legumes
Legumes contain a number of phytoestrogens, including isoflavones, coumestans and lignans, according to a study published in a 2003 issue of the "Journal of Agricultural and Food Chemistry." In addition, legumes exhibit high levels of estrogenic activity, according to the study authors. Estrogen containing legumes include black-eyed peas, chickpeas, split peas, red beans, red clover and peas.
Whole Grains
Whole grains also contain estrogen. Lignan being the most prevalent phytoestrogen. Whole grain sources of estrogen include barley, oats and wheat, according to Holistic Online.
References
- Cornell University: Phytoestrogens and Breast Cancer
- Dietary Fiber Food: Phystoestrogens and Its Food Sources
- Dietary Fiber Food: Lignans: Foods High in Lignans
- "Journal of Agricultural and Food Chemistry"; Evaluation of the Estrogenic Effects of Legume Extracts Containing Phytoestrogens; S, Bou; 2003
- Linus Pauling Institute: Soy Isoflavones
