Estrogen is necessary for the efficient function of the female reproductive system. As a woman ages, her levels of estrogen and progesterone can fluctuate and decrease to levels that cause symptoms such as hot flashes, vaginal dryness and headaches. Adding estrogen-abundant foods to our diets can help the body maintain adequate levels of the hormone so that the symptoms can be reduced or eliminated altogether. Dietary estrogen, known as phytoestrogen, can be found in many plant foods and some meats.
Phytoestrogens
There are four major types of phytoestrogens. Isoflavones are found in abundance in soy beans and soy food products. Tofu is high in isoflavones as well. Soy beans are high in vitamins, minerals, fiber and fatty acids. Isoflavones, flavones and coumestans fall into the flavonoid category.
Lignans
Lignans are another type of phytoestrogen. Lignans are found in flaxseed and other whole grains. They are also found in a variety of vegetables, fruits and nuts. Broccoli, cabbage, squash and green beans are high in lignans. Fruits, such as watermelon, raspberries, peaches and strawberries are known to have high amounts of lignans. Cashews, pistachios, and walnuts are just a few in the nut group that have lignan in noticeable amounts.
Beverages
Coffee, white and green teas, beer and wine also contain phytoestrogens. It is recommended that some of the beverages be taken in moderation. Wine and beer should not be consumed by anyone under the age of 21. Chocolate and regular milk contain some phytoestrogens, while soy milk has a much higher amount. Fruit juices from strawberries, grapefruits, orange, pineapple and apples also have some phytoestrogen content.
Herbs/Foods
Many herbs that contain phytoestrogens do double duty as food ingredients. Herbs that contain phytoestrogens, such as, fennel, licorice, garlic, parsley and sage, can be incorporated into your diet on a daily basis. Many of the herbs can be taken as supplements, in addition to being used to add flavor to our foods.
