Let your food be your medicine, and your medicine be your food. ...Hippocrates

Phytoestrogen: Foods High in Phytoestrogens and Health Benefits

Table 2. Total phytoestrogen and lignan content in vegetables, fruits, nuts and drinks.

Food items Lignan content (µg/100g)Total phytoestrogen (µg/100g)
Vegetables
Soy bean sprouts 2.2 789.6
Garlic 583.2 603.6
Winter squash 113.3 113.7
Green beans 66.8 105.8
Collards 97.8 101.3
Broccoli 93.9 94.1
Cabbage 79.1 80
Fruits  
Dried prunes 177.5 183.5
Peaches 61.8 64.5
Strawberry 48.9 51.6
Raspberry 37.7 47.6
Watermelon 2.9 2.9
Nuts and other legume seeds
Pistachios 198.9 382.5
Chestnuts 186.6 210.2
Walnuts 85.7 139.5
Cashews 99.4 121.9
Hazel nuts 77.1 107.5
Lentils 26.6 36.5
Beverages
Wine, red 37.3 53.9
Tea, green 12 13
Wine, white 8 12.7
Tea, black 8.1 8.9
Coffee, decaf 4.8 5.5
Beer 1.1 2.7
Other  
Black bean souce 10.5 5330.3
Black licorice 415.1 862.7
Bread, rye 142.9 146.3

 
Phytoestrogen related articles:
Dietary Intake of Phytoestrogens Cuts the Risk of Colorectal Cancer
Description and the effect of phytoestrogens in the body?
Estrogens: What they are, functions, and synthesis
Phytoestrogens, osteoporosis and menopausal women
Tofu: phytoestrogen and health benefits
Lignan: food sources

Phytoestrogen data source:
Thompson, L. U., Boucher, B. A., Lui, Z., Cotterchio, M., and Kreiger, N. 2006. Phytoestrogen content of foods consumed in Canada, including isoflavones, lignans and coumestan. Nutrition and Cancer, 54(2), 184-201.

Additional references:
Cassidy A. Potential risks and benefits of phytoestrogen-rich diets. Int J Vitam Nutr Res. 2003 Mar;73(2):120-6.

Ganry O. Phytoestrogens and prostate cancer risk. Prev Med. 2005 Jul;41(1):1-6.

Tham DT, Gardner CD, Haskell WL. Potential health benefits of dietary phytoestrogens: a review of the clinical, epidemiological, and mechanistic evidence. J Clin Endocrinol Metab. 1998; 83(7):2223-2235.

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