8 foods rich in phytoestrogens! Their health benefits!

Estrogen is the female hormone responsible for sexual and reproductive development in an adolescent girl and woman. It has anti-cancer and heart protective actions in both men as well as women. There is a naturally occurring form of estrogen in plants. These phytoestrogens can add onto the benefits of estrogen produced in the body. Which are the foods rich in this estrogen?

Estrogens and phytoestrogens

Estrogen is a hormone present in the body. It is a female hormone. Though predominant in women, small amounts of this hormone are also present in men. Estrogen brings about the sexual changes in an adolescent girl and causes development of the female reproductive tract. The levels change over the month in a female and also during pregnancy.

This female hormone has other beneficial effects on human body of both men and women. It is protective for the heart and blood vessels. Moreover, it makes the bone strong and has a role in brain health and mood regulation. Studies have shown that it possesses anti-cancer properties. Its presence reduces the risk of certain cancers such as prostate and breast. The phytoestrogens can help in relieving the menopausal symptoms which happen due to estrogen withdrawal.

Foods rich in estrogen

Certain foods have ample amounts of estrogen in them and hence can supplement the body’s hormone production and prevent or manage the problems associated with their reduction. The phytoestrogens are lignans, isoflavones, resveratrol, and quercetin and other flavonoids. They can fight inflammation and reduce risk of chronic diseases. They have antioxidant properties to prevent cell damage and cancer formation. These foods include:

Flax seeds

These are the richest source of this hormone. They have polyphenols lignans and can decrease risk of cancer. One can add them to drinks, smoothies, bakery food items and cookies.

Soy

They have isoflavones that reduce cancer risk. One can have them as soymilk, edamame, or tofu. Other minerals and vitamins in it are also good for body.

Peaches

They have high lignan content. Two servings of peaches per week reduces risk of cancer. Strawberries and blueberries act similarly.

Garlic

It lowers blood pressure, cholesterol and blood clot formation. There is a positive action on bones but more research is needed in its role for health.

Sesame seeds

They have antioxidants and decrease blood cholesterol levels. They have estrogens in them. One can add them to your food dishes to reap the beneficial effects.

Cruciferous vegetables

Kale, broccoli, brussel sprouts have phytoestrogens and can fight inflammation and cancer risk. Diets with ample amounts of these vegetables can decrease incidence of heart problems.

Nuts

All forms of nuts have heart promoting phytoestrogens. But they are also high in fats and calories. Therefore have them but in moderation.

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Red wine

This wine has resveratrol. This phytoestrogen lowers blood cholesterol levels and saves the heart from various diseases. They can reduce cancer risk in postmenopausal women.