Phytoestrogens: what foods contain them (and health benefits)

There are some plant foods such as nuts, oilseeds, followed by soy products, cereals and breads that contain phytoestrogens, these are compounds whose composition is very similar to human estrogens and exert a similar action.

Some phytoestrogens are isoflavones, flavones, terpenoids, quercetins, resveratrol and lignins, and their consumption has various health benefits, mainly during menopause and in women suffering from premenstrual syndrome (PMS).

Phytoestrogens: what foods contain them (and health benefits)

The benefits of including foods with phytoestrogens in the diet are:

1. Reduce the symptoms of menopause and PMS

Phytoestrogens help to relieve the symptoms of menopause, mainly night sweats, irritability and hot flashes; as well as to control the symptoms of premenstrual syndrome (PMS), because they help to regulate and balance estrogen levels in the body.

2. Maintain bone health

Estrogen deficiency in post menopause increases the risk of osteoporosis in women. This occurs because estrogens are responsible for counteracting the action of other hormones that promote bone resorption and prevent calcium loss from the bones, thus preventing bone weakening and maintaining bone health.

3. Prevent cardiovascular diseases

Phytoestrogens have antioxidant action, so they could help lower LDL bad cholesterol, as well as prevent the formation of blood clots, improve blood pressure and prevent the formation of atheromatous plaques. 

4. Prevent memory problems

Cognitive process and memory are affected during and after menopause, some studies suggest that consumption of phytoestrogens may help decrease the risk of Alzheimer’s and dementia, because they possess neuroprotective and antioxidant effects, however, more studies are needed to prove it.

5. Prevent cancer

Phytoestrogens, especially lignans, possess potential anticancer activity because they are rich antioxidants, helping to decrease inflammation and protect the body’s cells from the effect of free radicals. They have been associated mainly with the prevention of breast, endometrial and prostate cancer.

Lignans are mainly present in flaxseed, soybeans, nuts and seeds. It is recommended the consumption of 1 tablespoon of flaxseed per day to obtain its benefits, being able to be added in yogurts, smoothies, salads or on top of fruits. 

6. Prevent diabetes and obesity

Phytoestrogens generate an effect at the level of insulin, helping to keep it regulated and control blood sugar so they help prevent diabetes. In addition to this, some studies suggest that they could modulate adipose tissue favoring its decrease and preventing obesity. 

Phytoestrogen content in foods

The table below shows the amount of phytoestrogens per 100 grams of food

Other foods

In addition to soy and flaxseed other sources of phytoestrogens are:

  • Fruits: apples, pomegranates, grapes;
  • Vegetables: carrots, yams;
  • Cereals: oats, barley, wheat germ;
  • Oils: sunflower oil, soybean oil, almond oil.

    • In addition to this, many industrialized foods such as cookies, pasta, bread, cakes and pastries also contain soy derivatives in their composition, either in the form of soybean oil or soybean extract.

    Phytoestrogen consumption in men

    No strong scientific evidence associates a high intake of phytoestrogens with fertility problems, changes in testosterone levels or decreased semen quality in men, however, further scientific studies are needed. 

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