Plant estrogens, also referred to as phytoestrogens, are inherent in various kinds of food. They are much weaker than the hormones produced by your body. According to the National Women's Health Network, phytoestrogens are about 1/200th the strength of natural estrogen produced in your body. The two primary estrogens found in plants are isoflavones and lignans. While phytoestrogens may carry certain health benefits for some, foods that are high in plant estrogen, such as soy, may be detrimental if you have or are at risk for breast cancer.
Soy Oil
While soy and soy-related products such as tofu and tempeh, are some of the most effective sources of plant estrogen, according to the National Women's Health Network, soy sauce and soy oil are virtually free of phytoestrogens. On the other hand, you can get many of the benefits of soy without the added estrogen-like effects. According to the United Soybean Board, soybean oil is an effective source of omega-3 fatty acids, is low in saturated fat and is free of trans fats. It is high in vitamin E and works well in salad dressings and for baking.
Herbs
Many women utilize soy and other plant estrogens to relieve menopausal symptoms. At the same time, while the evidence is still sketchy as to the safety of added estrogen, others prefer to look for alternatives through food sources for symptoms such as mood swings and hot flashes. According to the National Center of Excellence in Women's Health, black cohosh and St. John's wort are effective alternatives to added estrogen for relief of symptoms due to menopause. Other herbs you can eat to alleviate symptoms include licorice root, wild yam. Ginkgo biloba and ginseng.
Meat and Dairy
Phytoestrogens are plant compounds found in varying levels in the stems, seeds, roots and flowers of plants. In peas and beans, plants that carry the highest levels of plant estrogen, the chemicals serve to protect the plants from ultraviolet radiation and stave off bacterial organisms that could kill the plants. Phytoestrogens act as a fungicide in plants. Dairy products that come from animal sources instead of soy as well as meat and seafood do not contain plant estrogen.
Estrogen Inhibitors
While phytoestrogens are used by many people as part of a healthy diet and to ward off medical symptoms and risks, there are downsides to added phytoestrogens in your diet, according to the University of Minnesota. In addition to putting you at a greater risk of breast cancer, the natural foods can cause migraines and disrupt thyroid functions. To get your allowance of fruits and vegetables,dige vitamins and fiber while avoiding side effects, stick to foods that inhibit estrogen production such as cabbage, citrus fruits, corn, grapes, berries and white flour products. White rice, figs, dates, buckwheat and melon also inhibit estrogen production in your body.
References
- National Women's Health Network: Phytoestrogens; Adriane Fugh-Berman
- United Soybean Board: Soybean Oil
- PubMed.gov: Contemporary Alternatives to Plant Estrogens; National Center of Excellence in Women's Health; Stacie E. Geller, PhD, et al, 2006
- National Development and Research Institute: Dietary Isoflavones
- University of Minnesota: Phytoestrogens Areas of Concern
- University of Minnesota: Foods that Inhibit Natural Estrogen
