Found in plants, phytoestrogens are chemicals that act like human estrogen. Phytoestrogens have a number of health benefits, including protection against cardiovascular disease, osteoporosis, breast cancer and prostate cancer. Phytoestrogens may also provide relief from menopausal symptoms. More than 300 foods contain phytoestrogens, according to Cornell University.
Flaxseed
Flaxseed is rich in phytoestrogen. There are four major phytoestrogen groups: flavones, isoflavones, lignans and coumestans. Flaxseed has high lignan content. Lignans have both estrogenic and anti-estrogenic properties. Lignans from flaxseed may offer protection against cardiovascular disease, according to a 2008 study published in the "British Journal of Nutrition." The study investigated the effects on cholesterol levels of high lignan intake from flaxseed in 55 people with hypercholesterolemia. Those who supplemented with flaxseed lowered both total cholesterol and LDL cholesterol levels. Flaxseed may also offer protection against prostate and breast cancer, according to the American Cancer Society, but more research is needed before formal recommendations can be made. To increase phytoestrogen intake in your diet, add flaxseed to hot cereal or sprinkle it on salad. Flaxseed can also be added to baked goods such as breads and muffins.
Soy Foods
Soy foods also contain high amounts of phytoestrogen, primarily isoflavones. Soy foods include tofu, soy milk, edamame, soybeans, tempeh and soy yogurt. Soy isoflavones have both estrogenic and anti-estrogenic properties. There has been much controversy regarding the intake of soy phytoestrogen and breast cancer. Cornell University reports that studies have been inconclusive as to whether soy can offer protection against breast cancer or whether it can increase risk of breast cancer. Cornell University recommends women follow a healthy diet, including legumes, to limit their risk. Intake of soy isoflavones may offer protection against prostate cancer, according to the Linus Pauling Institute, but more research is necessary before formal recommendations can be made. Snack on edamame or add soybeans to your salad to increase phytoestrogen intake. You can also try using tofu in place of meat in a stir-fry. Soy milk makes a healthy alternative to cow's milk.
Sprouts
Sprouts, including alfalfa and clover, also contain phytoestrogen. Coumestans are the major phytoestrogen group found in sprouts, according to Cornell University. Coumestans are also the least studied of all the phytoesterogen groups. However, coumestans may have the strongest estrogen-like features, according to Cornell. Use sprouts in salads or sandwiches to increase your phytoestrogen intake.
Sesame Seeds
Sesame seeds are also rich in phytoestrogen, primarily lignan. Add sesame seeds to hot cereal or sprinkle some on salad. You can also try tahini, a sesame seed paste, in place of nut butters on bread or crackers.
References
- Dietary Fiber Food: Phytoestrogen and Its Food Sources
- Cornell University: Phytoestrogens and Breast Cancer
- "British Journal of Nutrition"; Dietary Flaxseed Lignan Extract Lowers Plasma Cholesterol and Glucose Concentrations in Hypercholesterolaemic Subjects; W. Zhang; 2007
- Dietary Fiber Food: Lignans: Foods High In Lignans
- Linus Pauling Institute: Soy Isoflavones
- American Cancer Society: Flaxseed
