A List of Phytoestrogens
Phytoestrogens are found in both the plant and animal kingdoms. They are sterols, which means they are a group of mostly unsaturated solid alcohols, such as cholesterol, and are found in the fatty tissues of plants and animals. According to Medicine Online, phytoestrogens are basically estrogen and are chemically similar to the estrogen hormone produced by humans. Adding foods that contain phytoestrogens to your diet can potentially lower the risk of hormonally provoked conditions such as breast cancer, heart disease, high cholesterol and osteoporosis. There are no standardized recommended daily requirements for how much phytoestrogen to include in your diet. Individuals are warned not to add large amounts because this can lead to serious side effects. Talk with a physician to learn whether increasing phytoestrogen in your diet is safe and will be beneficial.
-
Nuts and Oil Seeds
-
Nuts and seeds are typically high in phytoestrogens, and flaxseed is the best source, according to Dietary Fiber Food. After flaxseed, the following nuts are ranked from highest to lowest in phytoestrogen content: sesame seeds, pistachio nuts, sunflower seeds, chestnuts and almonds. Although walnuts, cashews and hazel nuts remain good sources of phytoestrogens, they provide the lowest levels of phytoestrogens among nuts.
Legumes and Soy
-
Soybeans are a good source of phytoestrogens and are an important agricultural crop globally. Soybean products are most generally found in processed foods and are typically not consumed directly by humans. Soy-based beverages and food products such as tofu, veggie burgers and soy hot dogs are high in phytoestrogens. Lentils and navy, pinto and fava beans also contain phytoestrogens. Other beans that are a good source of phytoestrogens include chickpeas and split green and yellow peas.
-
Cereal and Bread
-
Whole-grain breads and cereals have entered the nutritional limelight for being a good source of antioxidants and phytochemicals, including phytoestrogen. One of the phytochemicals, lignans, is a phytoestrogen that has been shown to reduce the risk of hormonally linked diseases. Lignans are found in the outer layer, or the bran, of grain kernels such as wheat, barley, oats, rye, corn and rice. Consuming cereals and breads made with whole grain, rather than refined grains, provides more health benefits.
Herbs
-
Herbs have been used for centuries to treat a variety of health conditions. Herbs such as black cohosh, dong quai, ginkgo, ginseng and red clover are known for their phytoestrogen benefits. These herbs can be purchased at drug stores, health food stores and online. They are typically consumed as pills or tinctures and should be used in the amount recommended.
Other Sources
-
According to Science Daily, the first comprehensive study of phytoestrogens in animals was completed in 2008. The study revealed that phytoestrogen is lower in meat products than in non-meat food sources. The study indicated phytoestrogens are found in milk and milk products, eggs, meat, fish and seafood. Infant soy formula had the highest level of phytoestrogens, according to the study.
-
References
Resources
- Photo Credit Jupiterimages/Comstock/Getty Images
