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According to one study of nine common phytoestrogens in a Western diet, foods with the highest relative phytoestrogen content were nuts and oilseeds, followed by soy products, cereals and breads, legumes, meat products, and other processed foods that may contain soy, vegetables, fruits, alcoholic, and nonalcoholic beverages.
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
Soluble fiber from foods such as [name of soluble fiber source, and, if desired, name of food product], as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of food product] supplies __ grams of the [necessary daily dietary intake for the benefit] soluble fiber from [name of soluble ...
[4] [5] The most familiar type of animal sterol is cholesterol, which is vital to the structure of the cell membrane, and functions as a precursor to fat-soluble vitamins and steroid hormones. While technically alcohols, sterols are classified by biochemists as lipids ( fats in the broader sense of the term).
Soy foods, flaxseed, and cruciferous vegetables contain phytoestrogens, for example, but have been proven not to cause harm (in fact, studies show they have an overall positive effect on health).
(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]