11 Estrogen-Rich Foods

Estrogen is a hormone that promotes sexual and reproductive development.

While present in both men and women of all ages, it’s usually found at much higher levels in women of reproductive age.

Estrogen carries out a range of functions in the female body, including regulating the menstrual cycle and growth and development of breasts.

However, during menopause women’s estrogen levels decline, which can lead to symptoms like hot flashes and night sweats.

Phytoestrogens, also known as dietary estrogen, are naturally occurring plant compounds that may act in a way similar to that of estrogen produced by the human body.

Here are 11 significant sources of dietary estrogens.

How do phytoestrogens affect your health?

Phytoestrogens have a similar chemical structure to that of estrogen and may mimic its hormonal actions.

Phytoestrogens may have either estrogenic or antiestrogenic effects. The majority of research links phytoestrogens to a variety of health benefits.

1. Flax seeds

Flax seeds are a rich source of lignans, chemical compounds that function as phytoestrogens. Eating flax seeds has been associated with a decreased risk of breast cancer.

2. Soybeans and edamame

Soybeans and edamame are rich in isoflavones, a type of phytoestrogen. Soy isoflavones may affect blood estrogen levels in your body, although more research is needed.

3. Dried fruits

Dried fruits are a potent source of phytoestrogens. Dried apricots, dates, and prunes are some of the dried fruits with the highest phytoestrogen content.

4. Sesame seeds

Sesame seeds are a potent source of phytoestrogens. Regularly eating sesame seeds has been shown to increase estrogen activity in postmenopausal women.

5. Garlic

Along with its distinctive taste and health benefits, garlic is rich in phytoestrogens and may help reduce bone loss related to estrogen deficiency. However, more research in humans is needed.

6. Peaches

Peaches are sweet, delicious, and packed with a variety of nutrients. They are rich in lignans, a type of phytoestrogen.

7. Berries

Some berries are rich in phytoestrogens, especially strawberries, cranberries, and raspberries.

8. Wheat bran

Wheat bran is rich in phytoestrogens and fiber, which may decrease estrogen levels. However, more research is needed.

9. Tofu

Tofu is made from soy milk condensed into solid white blocks. It’s a rich source of isoflavones, a type of phytoestrogen.

10. Cruciferous vegetables

Cruciferous vegetables are rich in phytoestrogens, including lignans and coumestrol.

11. Tempeh

Tempeh is a common vegetarian meat replacement made of fermented soybeans. Like other soy products, tempeh is rich in isoflavones.

Are phytoestrogens dangerous?

Some animal studies have identified potential health risks associated with phytoestrogen intake, but strong human research is lacking. Conversely, many studies have linked phytoestrogen intake to multiple health benefits and protective effects.

Conclusion:

Phytoestrogens are found in a wide variety of plant foods.

To boost your phytoestrogen intake, try incorporating some of the nutritious and delicious foods listed in this article into your diet.

In most instances, the benefits of including these phytoestrogen-rich foods in your diet outweigh any potential health risks.

Sources:

https://www.healthline.com/nutrition/foods-with-estrogen