Phytoestrogens are plant-based chemicals with weak estrogen activity. That sounds confusing too. In fact, it’s not that straight forward. The best way to understand this may be to say it balances hormones. It’s not like taking estrogen. Phytoestrogens can act as an agonist — binding to the estrogen receptor and thus boosting estrogen’s effects, but it can also act as an antagonist, meaning to block estrogen. That’s why men can eat soy products and not have the same response as women.
But let’s talk about the benefits for women. Men, next time around.
Lignans are found in flax seeds, whole grains, some fruits and vegetables.
Flaxseed can be ground for better absorption. I add it to homemade breads and muffins, hot cereals, smoothies, and salads. Flaxseed has the highest amount of phytoestrogen. There are 85.5 mg lignans in 1 ounce of flaxseed.
Whole grains such as rye, oats, barley and wheat. The amount varies based on the recipes. So just eat more whole grains.
Dried apricots are a much better source of phytoestrogen than fresh apricots. They contain 445.5 mcg per 100 g. I like mine dipped in chocolate.
Whole soybeans are available fresh as edamame. One cup contains 24 mg of isoflavone.
Soybeans are used to make Tofu which is high in isoflavones. It is available in soft to firm varieties and can be added to soups, smoothies and even desserts. Three ounces provide 20 mg of isoflavone.
Soy yogurt or tofu yogurt is another good source for phytoestrogen. In 1/2 cup there are 21 mg of isoflavone.
Soy milk contains the phytoestrogen, isoflavonone. In one cup of soy milk there are 30 mg or 2,957.2 mcg phytoestrogen per 100 g.
Hummus is made with garbanzo beans and supplies 993 mcg of phytoestrogens per 100 g.
Mung bean sprouts contains 495.1 mcg phytoestrogen per 100 g. Alfalfa sprouts which are a good addition to salads and sandwiches has 441.4 mcg per 100 g.
