Phytoestrogens are plant-based nutrients that act like estrogen in your body, according to the Linus Pauling Institute Micronutrient Information Center. Soy isoflavones and lignans are the main sources of phytoestrogens in the typical American diet, and they are in soy products and other plant-based foods. Most foods with phytoestrogens are also good sources of other beneficial nutrients, and increasing your intake may improve your overall diet.
Soybeans
Edamame are green soybeans with a sweet flavor, and a half-cup provides 12 mg total isoflavones. Boiled soybeans have 47 mg isoflavones per half-cup, and dry roasted soybeans, or soy nuts, have 37 mg per oz., according to the Linus Pauling Institute Micronutrient Information Center. Soybeans are high in dietary fiber, protein and calcium, according to the University of Michigan. Eat shelled edamame in salads, or use edamame or soybeans in soups or pasta dishes.
Fermented Soy Products
Tofu, or soybean curd, is a fermented product with 20 mg isoflavones per 3-oz. serving, according to the Linus Pauling Institute Micronutrient Information Center. It is a good source of high-quality protein, which provides each of the essential amino acids that you need to get from the diet, and it is low in sodium and high in B vitamins, according to the University of Michigan. Other fermented soy products with phytoestrogens are miso, with 59 mg isoflavones per half-cup, and tempeh, with 37 mg in 3 oz. Soy isoflavones may improve your bone health.
Fruits and Vegetables
Kale, broccoli, apricots, cabbage, brussels sprouts and strawberries each have 0.2 to 0.8 mg of phytoestrogens called lignans, compared to an average total intake of about 1 mg per day, according to the Linus Pauling Institute Micronutrient Information Center. Lignans may lower levels of cholesterol in your blood, and fruits and vegetables are also high in cholesterol-lowering dietary fiber. Fruits and vegetables support a healthy blood pressure because they are high in potassium and low in sodium, and many of them are good sources of vitamins A or C.
Flaxseed
Flaxseed is the most concentrated source of lignans, with 86 mg per oz., according to the Linus Pauling Institute Micronutrient Information Center. Flaxseed also provides alpha-linolenic acid, an essential omega-3 fatty acid that may lower your risk for heart disease, and dietary fiber. Choose ground instead of whole flaxseed to increase the amount of nutrients that your body can absorb. Sesame seeds supply 11 mg lignans per ounce, and they are sources of heart-healthy omega-6 polyunsaturated fatty acids.
