Estrogen helps women maintain their fertility, along with feminine body characteristics. However, high levels of estrogen have been linked to breast cancer, while rapidly fluctuating estrogen levels seem to play a role in hot flashes during menopause. Although the evidence is mixed, it's possible that phytoestrogens, which are weak estrogen-like compounds found in certain plant foods, may help protect against both these conditions. A variety of plants contain phytoestrogen in varying amounts.
Soy
Soybeans, possibly the best-known source of plant-based estrogen compounds, contain high levels of isoflavones, a form of phytoestrogens. You can consume soy in the form of edamame, which is considered a Japanese delicacy, or as tofu, soy milk and tempeh. Supermarkets now stock soy-based "ice cream," and you can get plenty of soy isoflavones as part of a soy-based protein shake. Soy may help you reduce your risk of hot flashes and cardiovascular disease, but its effects on your risk of breast cancer aren't clear.
Flax Seed
Flax seed, also known as linseed, contains phytoestrogens known as lignans. The seeds also contain a high level of healthy omega-3 fatty acids. Some pre-packaged protein bars and drinks contain flax seeds as an ingredient. Purchase flax seed at a well-stocked grocery store or at a health food store, either pre-ground or whole. Consume ground flax seed in order to absorb the lignans and benefit from its healthy fats. Try sprinkling it on your cereal, or consider mixing it into juice or a smoothie.
Beans
Beans such as lima beans and split peas contain a form of plant-based estrogen known as coumestan phytoestrogens. Lentils, kidney beans and pinto beans also include a high amount of phytoestrogen. All dishes that contain these beans will feature coumestan phytoestrogens. Consider trying lima beans stir-fried in olive oil with fresh bell peppers and onions, or experiment with store-bought chips made from lentils instead of potatoes or corn. However, use caution when introducing beans to your diet, and increase the amount slowly, or you may suffer from unwanted gastrointestinal effects such as flatulence.
Considerations
The Hospital for Special Surgery recommends getting 30 to 50 mg per day of phytoestrogens, all from foods. Phytoestrogen supplements contain a concentrated form of plant estrogens, and research hasn't yet shown whether that form of estrogen is helpful or dangerous. Instead of taking supplements, try to incorporate a variety of foods with high levels of phytoestrogens into your daily diet. If your doctor tells you you're at risk for breast cancer, discuss whether you should eat large quantities of soy. Although some studies show soy can protect you from breast cancer, others show it may stimulate cancerous cell growth.
References
- Harvard School of Public Health: Protein - Moving Closer to Center Stage
- University of Maryland Medical Center; Soy; Dec. 14, 2009
- Cornell University; Phytoestrogens and Breast Cancer; July 2001
- University of Maryland Medical Center; Flaxseed; Oct. 11, 2008
- Hospital for Special Surgery; Soy Phytoestrogens; 2000
