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Let your food be your medicine, and your medicine be your food. ...Hippocrates |
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Phytoestrogens: Food Sources and Benefits
Page 2 of 2
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.