Many foods are available that contain non-nutrient components beneficial to increasing estrogen in humans. A review in "The Journal of Clinical Endocrinology & Metabolism" states that phytoestrogens mimic naturally produced estrogens in your body and may reduce the risk of prostrate and breast cancer, and cardiovascular disease. Several types of phytoestrogens exist, including lignans, coumestans and isoflavones. There are many food choices for those experiencing low estrogen production.
Flaxseed Products
Some phytoestrogens may have long-term, positive health effects on the body, states the journal "Pure and Applied Chemistry." Findings suggest phytoestrogens, by influencing estrogen production, cause a decrease in certain diseases such as atherosclerosis and cancer. The journal states that flaxseed has the highest concentration of lignans in the world. Available in most health food stores, flax may be added to cereals, taken as supplements or used in baking. It is found in flax breads and in omega-3 eggs from flaxseed-fed chickens.
Soy Products
A study in the journal "Clinical Endocrinology and Metabolism" finds that postmenopausal women are at a higher risk of developing coronary artery disease due to a decrease in estrogen and a consequent increase in cholesterol. Soy products are high in isoflavones, thus stimulating estrogen production. The study shows that consumption of soy and soy products, may also decrease serum cholesterol. The study attributes this decrease in cholesterol to phytoestrogens in soy products consumed by the participants. Soy products include soy yogurt, soy milk, tofu, soy nuts, soy nut butter or "meats" made from soy with beef, pork or poultry flavoring added.
Grain and Cereal Products
Grains and cereals contribute fiber to the diet. They also pass along phytoestrogens, mainly lignans, according to "Pure and Applied Chemistry." The lignans are found in the outer hulls of the cereals and grains, where the bulk of the fiber is found. Processing of the grain removes the fiber and the phytoestrogens. Cereals and grains that have not been processed remain high in fiber and lignans, boosting your estrogen production. These include whole grain wheat, oat, rye and triticale, oat bran, rye bran, wheat bran and triticale bran.
Beans and Sprouts
Cornell University states that the least studied phytoestrogen is coumestan. It cites a study on rats using coumestan phytoestrogen that shows little effect on breast tumors. However, coumestans appear to have a strong interface with receptors of estrogen suggesting that they have estrogen boosting abilities. It lists pinto beans, split peas, Lima beans, alfalfa and clover sprouts as food sources high in coumestan phytoestrogen. Cornell also notes that other benefits of phytoestrogens may exist for bone health and some symptoms associated with menopause.
References
- "The Journal of Clinical Endocrinology & Metabolism"; Phytoestrogens; Alice L. Murkies, et al.; 1998
- "Pure and Applied Chemistry"; Naturally Occurring Oestrogens in Food; W. Mazur, et al.; 1998
- "Clinical Endocrinology and Metabolism"; The Effects of Soy-Derived Phytoestrogens on Serum Lipids and Lipoproteins in Moderately Hypercholesterolemic Postmenopausal Women; Antonella Dewell, et al.; 2002
- Cornel University: Phytoestrogens and Breast Cancer
