Many foods contain estrogen-like compounds known as phytoestrogens. These phytoestrogens are weaker than the natural estrogens found in your body, but they may help to protect you from breast cancer, prostate cancer and cardiovascular disease according to the Dietary Fiber Food website. Interest in natural sources of phytoestrogens has increased due to evidence of their benefit on the body, however some studies suggest that these estrogenic compounds have anything but a positive impact.
Nuts and Seeds
Flax seeds contain a higher amount of plant estrogen than any other food, according to the Dietary Fiber Food. The type of estrogen in flax seed is called lignan. In addition to having estrogen-like qualities, lignan also acts like an antioxidant. Antioxidants protect cells from free radical damage. High levels of lignans in the body have been associated with reduced rates of breast and prostate cancer, says Dietary Fiber Food. Other seeds and nuts with high levels of estrogen include sesame seeds, sunflower seeds, chestnuts, almonds, pistachio, walnuts and cashews.
Fruits and Vegetables
Some fruits and vegetables also contain high amounts of estrogen, including mung bean sprouts, alfalfa sprouts, dried apricots, blueberries, dates, green beans, winter squash, collards, broccoli, dried prunes, peaches and raspberries. Fruits and vegetables primarily contain the estrogen compound lignan as well. Lignans are formed through bacterial breakdown in the gut, according to the Center for Bioenvironmental Research at Tulane, and the Xavier University e.hormone website.
Legumes
Soy is second to flax seed in estrogen content, and specifically as regards isoflavones. There has been some concern about soy estrogen and breast cancer. Currently the data is unclear, according to Cornell University. Some studies indicate soy decreases breast cancer cells, while others suggest that it may increases breast cancer cells. Breast cancer survivors may want to limit their intake of soy products until more research is conducted, explains Cornell. Most soy products, including soy milk, tofu, soybeans, edamame, tempeh and soy yogurt contain high amounts of the estrogen.
Other legumes high in estrogens include hummus, peanuts and lentils.
Cereal Grains
The phytoestrogen lignan is found in the bran of some cereal grains, according to Cornell University. Cereal grains with high levels of estrogen include oats, hops, wheat, rice, millet and tapioca.
Sprouts
Sprouts contain high amounts of the estrogen hormone coumestan, according to Cornell University. Coumestan is a flavonoid like the isoflavone found in soy foods. Sprouts with high levels of estrogen include mung bean sprouts, alfalfa sprouts, red clover and soy bean sprouts.
