25 Foods High in Estrogen
by Futurescopes Research Team
Estrogen is the primary female sex hormone. From pubertal development to determining the onset of menopause, estrogen is responsible for the integrity and function of the female reproductive system. Although blood estrogen levels usually fluctuate throughout the menstrual cycle markedly low levels of estrogen will have a severe impact on female health. From painful penetration, during sexual intercourse to outright infertility, an estrogen deficiency is a serious matter. Hormone replacement therapy is a solution, but it is not for everyone, luckily for you there exist a way to increase your body's estrogen levels without having to resort to HRT.
Xenohormones are either synthetic or naturally occurring compound that mimics endogenous hormones. Phytoestrogens, a type of xenohormone, are broadly speaking plant-derived estrogen-like compounds. Phytoestrogens include isoflavones, coumestans, and lignans and can be found throughout the natural world. Very many dietary sources of these compounds have been identified and as such phytoestrogens can provide a stable and reliable mechanism for women looking to reinforce their blood estrogen levels. While there are no current official guidelines for recommended daily intake of phytoestrogens the consensus is that increasing your dietary intake of foods rich in them will have positive effects on your health. Here we have a list of foods that are all rich sources of these beautiful natural substitute hormones.
- Tofu Mayonnaise
Not the first food product you think of when you think healthy foods, mayonnaise is something you usually want to avoid, but when made with tofu it is a different matter. With plenty of Daidzein and Genistein tofu mayonnaise is a flavorful way to fight off menopause-related depression.
- Black Bean Sauce
This flavorful condiment endogenous to Asian cuisines is rich in fiber and phytoestrogenic compounds. In addition to this black beans are a fantastic source of magnesium which is necessary for muscle health, especially cardiac muscle.
- Miso
A staple of traditional Japanese cuisine, consumption of miso soup has spread all over the world in recent years due to its delicious flavor and its high nutritious content. Miso contains Lactobacillus Acidophilus, a probiotic known to increase calcium absorption which is integral in the prevention of osteoporosis.
- Red Clover
This herbaceous plant has been touted in traditional medicine as one of the highest known sources of isoflavones known to man. Because of this, it is widely used to treat postmenopausal syndromes, especially hot flashes and breast tenderness or mastalgia.
- Edamame
Green soybeans cooked or raw are served as an appetizer in Asia and are packed with micronutrients including high amounts of Folate which works hand in hand with phytoestrogens daidzein, genistein, and glycitein to improve fertility in men and women.
- Pistachio Nuts
This member of the cashew family is vitamin rich and contains a healthy dose of phytochemicals including carotenoids which along with phytoestrogens combat cancer.
- Bacon Bits
Funnily enough bacon bits contain little or no real bacon meat. These delicious bacon flavored crumbles are in reality made primarily out of soy flour. As such they contain significant amounts of phytoestrogenic compounds. Soy flour is rich in equol an isoflavandiol metabolized from daidzein which is essential in the fight against osteoporosis as it regulates bone density.
- Natto
A fermented breakfast staple of japan natto is made of soybeans. A serving of natto provides over 76% of your daily manganese requirement, which makes it a great tool in the fight against bone degeneration.
- Tempeh
Originally from Indonesia tempeh is a cake like product made from fermented soybeans. It is full of phytic acid, a cyclic acid with surprising preventive and therapeutic anticancer properties.
- Linseed Bread
Linseed bread is made with flaxseed an excellent source of dietary fiber as well as many phytochemicals such as linystatin, neolinustatin, linamarin, lotaustralin, lignans, many of which are estrogenic in nature.
- Alfalfa Sprouts
Alfalfa is nutrient-packed, and is a natural source of most vitamins including A, D, E, and K, which makes it an excellent clotting agent. Alfalfa contains tons of phytochemicals including carotene, coumestrol, and lots of different isoflavones which make it a potent estrogenic agent.
- Soybean Sprouts
Soybean sprouts are an excellent source of folate, vitamin C, and phytic acid among a host of other nutrients. Their innate phytoestrogenic content makes them excellent for women looking to curb these annoying menopausal symptoms.
- Soy Burgers
A perfect choice for meat lovers looking to lose weight and or improve their estrogen blood levels, soy burgers are an excellent source of fiber and phytochemicals.
- Broccoli
It has been demonstrated many times over that broccoli is a health super food. Linked to lower incidence of cancer, lower risk of bone fracture and even younger looking skin because of collagen production, by including broccoli in your diet you cannot go wrong. Broccoli is especially rich in cancer-fighting dithiolthiones.
- Split Peas
Most people think baby food when they think split peas. What most people are not aware of is the abundance of phytochemicals within peas. Coumestrol, phenolic acid, lysine, phenylalanine, are all found in respectable amounts in this tiny green bean.
- Brussel Sprouts
They look like little brains but in reality are tiny cabbages. Brussels sprouts contain large amounts of phytochemicals. Kaempferol is a powerful antioxidant that works in tandem with other isoflavones to ward of cancer.
- Oranges
Delicious and tart this fruit most closely associated with breakfast juice and vitamin C is in fact packed with healthful phytochemicals that will positively impact your body. Because carotenoids, isohesperidin, terpineol, naringin, limonin are all found freely in this sweet fruit, orange oil can be used to treat chronic bronchitis, warding off mammary tumors as well.
- Coffee
Its chemical complexity is responsible for its rich flavor. Many phytochemicals abound in this dark and bitter concoction, including trigonelline and enterolactone both powerful phytoestrogens that fight off cancer.
- Fenugreek
This cooking spice is a common ingredient in Indian curries. It is a strong source of dietary fiber, B vitamins, and iron. It contains many healthful phytochemicals including several phytoestrogens such as mucilages, steroid saponins, flavonoids, and sterols. Fenugreek is a powerful galactagogue meaning it promotes and aids lactation.
- Pomegranate
Pomegranate fruit is a keystone of hormonal balance. This fruit enhances fertility, regulates menstrual cycles and diminishes post-menopausal syndromes. It is packed beside with tons of powerful antioxidants including Vitamin E, Beta-Carotene, and most importantly Anthocyanin.
- Bourbon Whiskey
Nobody would ever wager that bourbon whiskey is particularly good for your health, but guess again. Fat-free, low carb and with little sodium, a shot of bourbon is a sound alternative to your favorite beer if you are counting calories. Chockfull of ellagic acid, a powerful antioxidant, bourbon can also help in the fight against cancer. But most importantly bourbon has a significant presence of Biochanin A powerful phytoestrogen.
- Licorice Root
A sort of magical super food, licorice root can be taken as a remedy for sore throats, bronchitis, gastritis, menopausal syndromes, osteoporosis, osteoarthritis, lupus, liver disorders, food poisoning, tuberculosis, fatigue and even malaria. Galabridin and Galabrene are two powerful phytoestrogen compounds found in this versatile root.
- Sesame Seeds
One of the principal benefits of eating this seed is a reduction in the incidence of hypertension, while at the same time improving digestion and boosting metabolic functions. Sesamin, a sesame lignan, is converted by intestinal flora into enterolactone, a powerful estrogenic compound.
- Yams
Eastern medicine has for thousands of years associated yams with fertility. Besides being jam-packed with nutrients and vitamins such as manganese, copper, potassium, Vitamin C, and vitamin B6, yams are rich with Dioscin, a natural progesterone which will help in regulating the menstrual cycle.
- Kudzu Root
This versatile plant is used to relieve headaches, vertigo, psoriasis, sinusitis, as well as menopausal symptoms and as a cancer deterrent. Kudzu root is packed with many different phytoestrogens including flavone, rutin, daidzein, daidzin, tectorigenin, and puerarin.
Note: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.
References:
- KATHEY VERDEAL and DALE S. RYAN (1979) Naturally-Occurring Estrogens in Plant Foodstuffs - A Review. Journal of Food Protection: July 1979, Vol. 42, No. 7, pp. 577-583.
- Estimated dietary phytoestrogen intake and major food sources among women during the year before pregnancy. Suzan L Carmichael, 1 Amparo G Gonzalez-Feliciano,2 Chen Ma,1 Gary M Shaw,1 and Mary E Cogswell3
- Bentley GR, Mascie-Taylor CG (2000). Infertility in the modern world: present and future prospects. Cambridge, UK: Cambridge University Press
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