Estrogen-like chemicals that occur naturally in some plants are called phytoestrogens. Three types of phytoestrogens can be found in various foods isoflavonoids, lilgnans and coumestans. More than 300 plants contain some form of phytoestrogen, but the estrogen-like effects are less potent than natural human estrogen hormones or synthetically produced estrogens. While dietary phytoestrogens do exert some hormonal effects, further studies are needed to confirm the role phytoestrogens have in human health and disease prevention.
Nuts and Seeds
A variety of nuts and seeds contain phytoestrogens. Lignans are derived from flaxseed and are similar to natural human estrogen. Unripe or raw flaxseed may be poisonous, cautions the National Institutes of Health. Pregnant women should consult with their health care provider before eating flaxseed, as it may be unsafe. Other nuts and seeds containing phytoestrogens include sesame seeds, sunflower seeds, almonds, peanuts and chestnuts.
Legumes
Beans are legumes, plants with seedpods, and contain high amounts of isoflavones, which have estrogen-like properties. Beans such as chickpeas, lentils, mung beans, pinto beans, black beans and soybeans are all estrogen-based foods. Soybeans contain the highest amounts of isoflavones. Soybeans are made into various soy foods such as tofu, soymilk, soy yogurt and soy ice cream. Cooked soybeans, also called edamame, can be eaten right out of the seedpod and are served in many sushi restaurants as an appetizer.
Sprouts and Grains
Grains such as rye and wheat contain phytoestrogens. Grain-based estrogen foods include whole grain, multi-grain, rye and whole meal breads. Sprouts such as alfalfa and clover contain the highest amounts of coumestans, according to Cornell University. Eating estrogen-based foods may have health benefits in preventing some types of chronic diseases such as cancer, but further studies are needed before specific dietary recommendations can be made, notes A. Stark in a review of current evidence published in the 2002 issue of the "Journal of Pediatric Endocrinology & Metabolism."
Fruits & Vegetables
Fruits and vegetables typically have lower phytoestrogen content, but they contribute to your daily nutritional total of estrogen-based foods. Fruits such as blueberries, watermelon, dates, apricots, strawberries, raisins, cherries, plums, peaches, pears and kiwi contain phytoestrogens. Broccoli, Brussels sprouts and cauliflower are the most popular estrogen-based vegetables. Other vegetables that contain phytoestrogens include leeks, onions, carrots, spinach, cucumber, tomatoes and cabbage. Kale is one of the richest vegetable sources of phytoestrogen.
References
- Dietary Fiber Food: Phytoestrogen and Its Food Sources
- Tulane University: Phytoestrogens
- Holistic Online: Foods Containing Natural Estrogens
- Cornell University: Phytoestrogens and Breast Cancer
- Mayo Clinic: Alternative Medicine; July 23, 2009
- Archives of Internal Medicine"; A Review of the Evidence for the Use of Phytoestrogens; M. Gina Glazier et al.;
