Estrogen is a key reproductive hormone that controls several functions in the body, including improving sexual health and reproductive function. While it is naturally present in people of all age groups, females of reproductive age generally have higher amounts.
Estrogen hormones are vital for women, as it carries out a broad spectrum of important bodily processes, including controlling the menstrual cycle and growth and development of the breasts. And during the transition phase to menopause, levels of estrogen decline, which may lead to symptoms like hot flashes and night sweats.
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Phytoestrogens are also called dietary estrogen, are naturally occurring plant compounds that function very similarly to the estrogen hormones.
Also Read: Estrogen: Structure, Crucial Functions, Adverse Effects
Whether you are looking to maintain hormone balance, ease menopause symptoms, or are just curious about plant-based nutrition, phytoestrogens may help you immensely. Dive into this article to unravel phytoestrogen-rich foods and their benefits.
What Are Phytoestrogens?
Phytoestrogens are natural compounds present in certain plants. They are called “phytoestrogens”, meaning plant estrogens, because their structure is very similar to the estrogen hormone found in the human body. These plant substances mimic estrogen action in the body or aid in balancing its levels. They serve as the best natural remedy for women, especially when estrogen levels fluctuate during menopause or ageing.
Potential Benefits of Phytoestrogens
Though more studies are still going on, much research and anecdotal evidence reveal that phytoestrogens may offer the following benefits:
Phytoestrogens are beneficial in easing menopausal symptoms such as hot flashes, night sweats, and mood swings.
These plant substances help maintain a healthy estrogen balance, especially in women with estrogen dominance or low estrogen levels.
Certain phytoestrogens are known to lower LDL (“bad”) cholesterol and improve artery function.
They may help minimise bone loss after menopause.
Some of the phytoestrogen compounds have the potential to reduce the risk of hormone-related cancers like breast or prostate cancer.
Estrogen aids in sustaining skin elasticity and hair growth, and phytoestrogens may offer similar support.
Top 10 Foods Rich in Phytoestrogens
Soybeans
Soy and soy products like tofu, tempeh, and edamame are the richest sources of isoflavones, a type of phytoestrogen. They help ease menopausal symptoms, improve bone mass, and lower the risk of breast and prostate cancers.
Flaxseeds
These powerful seeds are heaped with lignans, another type of phytoestrogen. Adding flaxseeds to the diet regimen may improve hormone balance, reduce hot flashes, support digestion, and lower cholesterol levels.
Sesame Seeds
Sesame seeds are endowed with lignans and healthy fats. These seeds support heart health, regulate estrogen levels, and provide a good dose of calcium for bones.
Chickpeas
Chickpeas contain an impressive profile of phytoestrogens, superior quality protein and fiber. These legumes may help manage PMS, keep you satiated, and support weight loss.
Lentils
Lentils contain moderate amounts of phytoestrogen and are an abundant source of plant-based proteins. They help regulate hormonal balance and prevent blood sugar surges.
Alfalfa Sprouts
Alfalfa sprouts are small but mighty, heaped with phytoestrogens and antioxidants. They are valuable in supporting skin health, improving estrogen levels gently, and adding crunch to salads.
Dried Fruits
Dried fruits like apricots, dates, and prunes are naturally high in lignans and fiber. They reduce menopausal symptoms and offer a guilt-free, hormone-supportive snack.
Also Read: The Role of Estrogen in Women's Health: 5 Foods to Avoid To Maintain This Hormone Balance
Berries
Strawberries, blueberries, and cranberries contain minimal amounts of phytoestrogens, but are a storehouse of antioxidants. They offer anti-ageing qualities, regulate hormone balance, and augment brain and skin health.
Oats
Oats are a natural source of plant lignans and beta-glucan fiber. They help regulate estrogen levels and support heart and digestive health.
Garlic
Garlic is rich in phytoestrogens with anti-inflammatory qualities. It is known to improve estrogen balance and confer cardiovascular protection.
Should You Add More Phytoestrogens to Your Diet?
If you are going through hormonal shifts, managing symptoms of menopause, or just looking to embrace a plant-rich lifestyle, incorporating phytoestrogen-rich foods can be a gentle, natural way to support your body. Remember, moderation is the key mantra. For most healthy people, these foods are safe and well-tolerated in normal dietary amounts. If you have a hormone-sensitive condition (like certain cancers), it’s advisable to consult your healthcare provider before making major dietary changes.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2781234/
Phytoestrogens: food or drug?
Lucia Bacciottini 1, Alberto Falchetti 1, Barbara Pampaloni 1, Elisa Bartolini 1, Anna Maria Carossino 1, Maria Luisa Brandi 1
Phytoestrogens and Their Health Effect
Desmawati Desmawati 1,*, Delmi Sulastri 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC6390141/
