Phytoestrogens, a weaker form of the estrogen naturally found in your body, exist in all types of plant foods to some degree. A diet rich in phytoestrogens might offer benefits for a wide range of health conditions.
Actions of Phytoestrogens
The cells in your body have receptors that respond to particular types of stimuli. When it comes to phytoestrogens, they can bind to estrogen receptors and produce actions similar to that of regular estrogen. This explains why consuming of foods particularly high in phytoestrogens can help relieve the symptoms of menopause, which result from reduced estrogen production in the body. In other instances, having these phytoestrogens rather than regular estrogen bind to receptors can prevent negative effects of estrogen, such as fueling the growth of hormonal cancers.
Types of Phytoestrogens
Phytoestrogens come in two forms: isoflavones and lignans. Soy products represent the richest sources of isoflavones. Flax seed is the richest source of lignans. Basically all plant foods contain phytoestrogens but some sources, such as the ones mentioned here, have the most significant amounts.
Benefits
Eating phytoestrogen-rich foods, particularly soy and flax seed, might reduce symptoms of menopause explains the Jean Hailes Foundation for Women's Health. Susan S. Weed, author, lecturer and herbal expert, notes research has shown women with the lowest amount of phytoestrogen byproducts in their urine were four times more likely to get breast cancer than women with the highest concentrations.
The "Journal of Clinical Endocrinology and Metabolism" published an article on a review of studies of phytoestrogens' health benefits, which noted that they might help reduce the risk of female cancers, osteoporosis and cardiovascular disease. The article explains these benefits appear to be the strongest in cultures that consume a lot of soy, one of the richest sources of phytoestrogens.
Optimizing Absorption
Weed explains that you need adequate amounts of the healthy intestinal bacteria to properly convert phytoestrogens into compounds your body can use. She recommends regularly consuming foods like yogurt, fermented foods like sauerkraut and miso and pickled vegetables. You can also take a probiotic supplement. Taking a supplement might offer particular benefit during courses of antibiotics -- however, talk to your doctor before supplementing.
Food vs Supplements
Taking concentrated sources of phtyoestrogens, like soy isoflavone supplements might do more harm than good. Weed explains that foods contain other substances in addition to phytoestrogens that help our bodies break them down more safely and mitigate their effects on our bodies. She explains that soy isoflavones in isolation have been shown to trigger the growth of breast cancer cells in laboratory studies. When it comes to phytoestrogens, you should aim to get them from whole foods rather than supplements. This is particularly important if you have a history of or an increased risk of estrogen-dependent disorders.
