Edible plants contain nutritional and non-nutritional value that is beneficial to humans, according to a study in the journal "Pure and Applied Chemistry." These non-nutrient substances are known as phytoestrogens. Phytoestrogens mimic your body's natural estrogen and include lignans, isoflavonoids and coumestans. These phytoestrogens bind to your estrogen receptors, or to the enzymes that make the hormone, suggest the study. Although all plant foods carry some degree of phytoestrogens, some are more potent than others.
Flaxseed
The Linus Pauling Institute states flaxseed has the highest concentration of lignans, a type of phytoestrogen, than any other plant source. The journal "Pure and Applied Chemistry" gives the amount of phytoestrogen in flaxseed as over 350,000mcg per 100g of flaxseed. Flaxseed can be taken as a supplement or found in flax breads and muffins, flaxseed oil and omega-3 enriched eggs from chickens fed flaxseed. Another seed of note is the sesame seed, which contains almost 1,000mcg.
Vegetables
Numerous vegetables contain phytoestrogens of notable content. In some plants, phytoestrogens are highest when the plant is under stress from attack by fungus or other diseases. Peeled pumpkin has about 3,870mcg per 100g of pumpkin, broccoli 440mcg, unpeeled zucchini 817mcg, curly kale 800mcg, and Brussels sprouts and cabbage 300mcg.
Berries
Berries, such as strawberries, contain phytoestrogens. The Linus Pauling Institute measures the amount of lignans in strawberries as about 200mcg per 1/2 cup. Other berries high in phytoestrogens are ligonberries, also known as dry cranberries, regular cranberries, blueberries, black currants and red currants.
Nuts and Legumes
Phytoestrogens are also known for their effect on certain cancers, such as ovarian and endometrial cancers. A variety of nuts and legumes contain relevant quantities of phytoestrogens, according to "Pure and Applied Chemistry." Nuts include peanuts, close to 400mcg, and sunflower seeds, over 600mcg. Legumes listed are soybeans at around 100,000mcg, chickpeas 400mcg, kidney beans 500mcg and kudzu leaf over 2,500mcg.
