The major phytoestrogen groups are isoflavones, flavones, coumestans and lignans. The former three are flavonoids. Isoflavones are found in high concentration in soy bean and soy bean products (eg. tofu) where as lignans are mainly found in flax seed.
Some studies indicate that phytoestrogens have health benefits including potential reduction in breast cancer, prostate cancer and cardiovascular disease risks, possible protection against osteoporosis (bone loss) and menopausal symptoms. Besides, both flavonoid and lignan phytoestrogens have antioxidant activity.
Estrogen is available in medically formulated pills. However, dietary estrogen (phytoestrogen) can be also found in wide variety of food products (including herbs), even though the level varies depending on the source. Below is a short list of phytoestrogen food sources analyzed by researchers in Canada. The Canadian researchers analyzed 121 food samples, of which the food samples with the highest total phytoestrogen content are presented below. The food samples with the highest total phytoestrogen content were nuts and oil seeds followed by soy products.
Total phytoestrogen content presented below is the sum of isoflavones (genistein, daidzein, glycitein, formononetin), lignans (secoisolariciresinol, matairesinol, pinoresinol, lariciresinol), and coumestan (coumestrol).
Table 1. Foods high in phytoestrogen content.
| Phytoestrogen food sources |
Phytoestrogen content (µg/100g) |
| Flax seed |
379380
|
| Soy beans |
103920
|
| Tofu |
27150.1
|
| Soy yogurt |
10275
|
| Sesame seed |
8008.1
|
| Flax bread |
7540
|
| Multigrain bread |
4798.7
|
| Soy milk |
2957.2
|
| Hummus |
993
|
| Garlic |
603.6
|
| Mung bean sprouts |
495.1
|
| Dried apricots |
444.5
|
| Alfalfa sprouts |
441.4
|
| Dried dates |
329.5
|
| Sunflower seed |
216
|
| Chestnuts |
210.2
|
| Olive oil |
180.7
|
| Almonds |
131.1
|
| Green bean |
105.8
|
| Peanuts |
34.5
|
| Onion |
32
|
| Blueberry |
17.5
|
| Corn |
9
|
| Coffee, regular |
6.3
|
| Watermelon |
2.9
|
| Milk, cow |
1.2
|
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
Pregnancy, health and nutrition related articles:
Caffeine use during pregnancy
Antidepressant use during pregnancy
Pregnancy, breast feeding and bone health
Fish oil health benefits during pregnancy and for child development
Vitamin E intake during pregnancy and its effect on childhood asthma
Flax seed, pregnancy, and menopause
Herbs and sexuality:
Yohimbe: health benefits and side effects
Ginseng: health benefits and side effects
Ginkgo Biloba: health benefits and side effects
Erectile dysfunction, and benefits of L-arginine and nitric oxide
Erectile dysfunction related articles:
What is erectile dysfunction? How does erection occur?
What are the causes of erectile dysfunction?
What are the treatments for erectile dysfunction?
Related links
Fat: List of Food high in total fat and saturated fatty acids
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.
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