Estrogen is a biological hormone responsible for the sexual development and reproductive functioning of the female body. According to Cornell University, although a crucial regulator of key biological processes, estrogen is also implicated in certain negative outcomes such as the development of breast cancer. However, there is also evidence that estrogen relieves menopausal symptoms and therefore can be very beneficial. Because certain plant foods contain estrogenlike substances called phytoestrogens, one way you are exposed to estrogenic effects is through your diet.
Plant Sources
The main source of dietary estrogen is soy. MayoClinic.com explains that soy -- a plant native to southeastern Asia and used in various food products -- contains substances called isoflavones, which mimic the body's natural estrogen. Because these substances are plant-based, they are often called phytoestrogens. Common sources of these phytoestrogens include tofu, soy milk and other soy dairy alternatives, such as soy cheese and soy yogurt, soybeans, soy flour and tempeh. MayoClinic.com states that processed soy foods such as veggie burgers, veggie hot dogs and soy "chicken" nuggets contain lower levels of phytoestrogens.
Good or Bad?
Research on the health effects of natural food-based estrogens is mixed and can be confusing. According to the University of Cincinnati, soy phytoestrogens can lower cholesterol, improve bone health, protect against cardiovascular disease and alleviate unpleasant side effects of menopause. Cornell University states that phytoestrogens may lower overall breast cancer risk. However, the Harvard School of Public Health notes that some studies have supported the view that phytoestrogens protect against breast cancer while others have suggested that they promote breast cancer cell growth.
Considerations
Obviously, the verdict on natural estrogens in the diet isn't quite clear. For some, soy foods and their phytoestrogens may be excellent additions to their diets, especially for those who are concerned about heart disease and cholesterol. For others, such as women with hormone-sensitive conditions such as breast cancer or endometriosis, phytoestrogens could potentially be harmful. Despite the mixed evidence in regard to natural estrogens, the University of Cincinnati notes that the Food and Drug Administration currently recommends consuming 25 g of soy protein per day as part of a low-saturated-fat diet, to protect against heart disease and high cholesterol.
Precautions
Always consult your doctor before significantly altering your diet in regard to estrogen intake. Foods containing estrogenlike elements may be well- or ill-advised, depending on your particular situation and health conditions. Your physician may also have recommendations regarding the appropriate amount of estrogenic foods you should eat, if you do include them in your diet.
References
- Cornell University Sprecher Institute for Comparative Cancer Research; Estrogen and Breast Cancer Risk: Factors of Exposure; Rachel Ann Clark, et al.; July 2002
- MayoClinic.com; Soy (Glycine Max); April 2011
- University of Cincinnati College of Nursing; Food Sources for Estrogen; Bonnie J. Brehm; August 2003
- Harvard School of Public Health; Protein: Moving Closer to Center Stage
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