What are phytoestrogens? Phytoestrogens are considered to be plant compounds that carry a similar effect to the hormone estrogen in the body. This is why dietary phytoestrogens are advised for some since they provide health benefits such as the reduction of certain cancer risks as well as the protection from osteoporosis. In addition to these, phytoestrogens are also known to decrease the symptoms of menopause in women such as hot flashes. Nowadays, phytoestrogens are already known to be substances of certain food products. Here are some of the phytoestrogen foods.
One of the most common foods that contain phytoestrogens is none other than seeds and/or nuts, most particularly the flaxseed. According to dietaryfiberfood.com, flaxseed contains 379,380 micrograms per 100 g. other nuts that contain high phytoestrogen contents include sesame seeds with 8,000 mcg/100g; pistachio nuts with 380 mcg, sunflower seeds and chestnuts with 200 mcg and almonds with at least 130 mcg/100g. Other good sources are walnuts, hazelnuts and cashews.
Aside from nuts and seeds, beans are also excellent sources of phytoestrogens. A hundred grams of soybeans contain about 104,000 mcg of phytoestrogen. In tofu, 100 grams also contains 27,000 mcg or phytoestrogen. Other beans such as lentils and navy also are considered high in phytoestrogens as well as phytoestrogens, split greens and yellow peas. In addition to these, several vegetables are also high in phytoestrogens. These vegetables include winter squash, green beans, collard greens, broccoli and also cabbage, which carry approximately 80 to 100 mcg per 100 grams. Alfalfa sprouts are also packed with at least 440 mcg or phytoestrogens. Other vegetables that contain high phytoestrogen levels include asparagus, green peppers, potatoes, carrots, zucchini and bok choy.
Fruits are also considered to be foods high in phytoestrogens. Dried prunes, in particular, contain high levels of these substances as well as other berries like raspberries and strawberries. Peaches are also high in this substance and are also good for the daily diet. Grains are also considered excellent sources of phytoestrogens, most especially rye, wheat, oats and barley. Baked breads that are added with food high in phytoestrogen content such as flaxseed are also good sources. Multi grain breads also have 4,800 mcg/100g as well as multi grain bagels, cereals and as well as brown rice.
These are just some of the foods that contain high amounts of phytoestrogens. Including these in our diet can effectively give us the benefits of improving health and reducing the risks of having certain diseases such as cancer.