Some of the more pronounced flavonoids that actively produce the effects of estrogen are three compounds that contain phenol: coumestans, isoflavones, and prenylated flavonoids. These compounds can be found in a number of plants. Although these plants are referred to as phytoestrogens, they cannot be considered phytonutrients, since their absence is not going to cause a dietary deficiency. Thus, they tend to be classified as phytochemicals.
What Foods Contain Estrogen?
The foods that contained the most phytoestrogen are nuts and oil seeds. Other important foods that are a common constituent of the Western diet are cereals and bread. However, phytoestrogen is common in soy products, vegetables and fruit, as well as in processed foods containing these products. Legumes --- peas and various kinds of beans --- are also great sources of phytoestrogen. In fact, Canadian researchers report, certain alcohol and non-alcoholic beverages contained some phytoestrogen.
Isoflavones
The amount of isoflavones found in the soybean is quite high which, with its good concentration of phytoestrogen, makes the soybean an ideal food to study. The effects of estrogen found in the isoflavones are weaker than the estrogen naturally produced by your body. This is still enough to protect against osteoporosis, and may protect you against some forms of cancer.
Phytoestrogen Supplements
If you are unsure whether you are getting sufficient phytoestrogens directly from your food you can always supplement your diet with products such as red clover --- if your doctor approves. This contains the four most beneficial isoflavones with the most active estrogen: biochanin, formononetin, daidzein and genistein. A number of studies have focused on red clover, so its efficacy is well-documented. Another natural food supplement containing isoflavones is black cohosh.
Soybeans Contain the Most Concentrated Isoflavones
Soybeans, as well as other soy products, contain good sources of the estrogen-containing isoflavones. A wide variety of processed food also contains soy extracts in one form or another. Soybean is most widely available in Western countries as a polyunsaturated oil which, because of its high percentage of healthier polyunsaturated fatty acids, is better for you than other oils. In the United States and Europe, you are most likely to find soybean oil as a major constituent of generic vegetable oil.
Specific Foods Containing Isoflavones
Soybean is also sold as a meat substitute, either unflavored and minced for adding to casseroles, or flavored and incorporated as a ready meal in a packet that you mix with water to reconstitute. This is called textured vegetable protein. Green soybeans are readily available in most Asian supermarkets. You can also buy tofu, tempeh and soy milk, as well as miso, soy desserts and soy flour to use when cooking.
Mainstream supermarkets generally carry a wide variety of soy products. Look for those that contains soy products, and use these products containing soy as the basis for your phytoestrogen diet. By adding nuts, fruits and vegetables, you should have no problem getting estrogen.
References
- WordIQ: Phytoestrogens -- Definition.
- Juicing for Health: What is Phytochemical?
- "Forum of Nutrition"; Health effects of phytoestrogens; F. Branca, S. Lorenzetti; 2005
- Wellsphere: Natural Plant Phytoestrogens Can Ease Symptoms of Low Estrogen in the Body
- All Soy Products: Soy Foods --- It's more than tofu
