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Phytoestrogens are not essential nutrients because their absence from the diet does not cause a disease, nor are they known to participate in any normal biological function. [2] Common foods containing phytoestrogens are soy protein, beans, oats, barley, rice, coffee, apples, carrots (see Food Sources section below for bigger list).
Flax seeds and sesame seeds contain high levels of lignans. [1] [8] The principal lignan precursor found in flaxseeds is secoisolariciresinol diglucoside.[1] [8] Other foods containing lignans include cereals (rye, wheat, oat and barley), soybeans, tofu, cruciferous vegetables, such as broccoli and cabbage, and some fruits, particularly apricots and strawberries. [1]
Isoflavones (phytoestrogens) use the 3-phenylchromen-4-one skeleton (with no hydroxyl group substitution on carbon at position 2). Daidzein (formononetin) soy, alfalfa sprouts, red clover, chickpeas, peanuts, kudzu, other legumes. Genistein (biochanin A) soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes. Glycitein soy. Isoflavanes
Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1] As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels.
Highly processed foods made from legumes, such as tofu, retain most of their isoflavone content, and fermented miso, which has increased levels. [1] Soy milk has a much higher concentration of isoflavones than soy sauce, but fermented soybeans show considerably higher concentrations, with tempeh having the highest isoflavone content. [1] [8]
(For example, soy contains phytoestrogen, which mimics estrogen.) But a person’s big-picture way of eating—not any single food included in their diet—is what can truly affect hormonal health ...
For plant stanol esters: (i) Foods containing at least 1.7 g per serving of plant stanol esters, eaten twice a day with meals for a total daily intake of at least 3.4 g, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of the food] supplies ___grams of plant stanol esters. [17]
Food sources high in coumestans include split peas, pinto beans, lima beans, and especially alfalfa and clover sprouts. [ 3 ] Coumestrol has about the same binding affinity for the ER-β estrogen receptor as 17β-estradiol , but much less affinity than 17α-estradiol , although the estrogenic potency of coumestrol at both receptors is much less ...