Natural estrogen, also called phytoestrogen, is found in plants and plant products and it is readily available in quite a few foods. It’s thought that these natural estrogens can help with menopause related symptoms because they can act in the body much the same way that natural estrogen does, so to compensate for declining estrogen levels during menopause, you would adjust your intake of these phytoestrogen foods.
Phytoestrogen is divided into three categories: isoflavonoids, coumestans and lignans.
Isoflavonoids
Soy beans and soy food products are the highest source of isoflavonoids. Other beans and legumes such as kidney, red, mung, pinto, small white and navy beans are also excellent sources of isoflavonoids.
Lignans
Lignans are usually found in foods that also have a lot fiber, such as seeds. Flaxseeds are the best source of lignans while other seeds such as poppy, sesame and sunflower are also high in lignans.
Other sources of lignans include:
- Raisins
- Apricots – among fruit, this is the best source
- Cherries
- Grapefruit
- Mandarin
- Kiwi
- Plums
- Pears
- Peaches
- Oranges
- Strawberries
- Brussel sprouts
- Onions
- French beans
- Red and green peppers
- Tomatoes
- Cabbage
- Cucumbers
- Broccoli
- Kale
- Leeks – among vegetables, this is the best source
- Garlic
- Cauliflower
- Carrots
- Spinach
- Tomato paste
- Chocolate
- Tofu
- Whole grains
- Products made with wheat and rye flours
- White rice
Coumestan
Split peas and lima beans are good sources of coumestan, but the best source is clover and alfalfa sprouts.
Photo is used courtesy of flickr creative commons and is the work of PhOtOnQuAnTiQuE
