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Sources of Phytoestrogen

Phytoestrogens are a class of chemicals produced by plants that mimic or inhibit the effects of the estrogen hormone in the human body. Phytoestrogens have been in the news because, as a study published in "Endocrine-Related Cancer" states, "there is experimental evidence for both a promotional and a protective effect of phytoestrogens on breast cancer." (See References.) Many different kinds of phytoestrogens exist, such as isoflavones and lignans, and each has a different effect on the human body. While many common foods contain phytoestrogens, only a few contain phytoestrogens in high concentrations.

  1. Soy Products

    • Soybeans, as well as any product derived from soy, contain some of the greatest amounts of phytoestrogens in foods commonly found in North American diets. Soy products include tofu, tempeh, miso paste and many protein bars. That's in addition to soybeans, soy milk, soy yogurt, soy protein powder and soy sauce.

    Legumes, Nuts and Oil Seeds

    • In general, legumes, nuts and oil seeds are poor sources of phytoestrogens. However, three entries in this category stand out among the others. Sesame seeds, pistachios and flaxseed all contain high levels of phytoestrogens. In fact, a "Nutrition & Cancer" study found that flaxseed had the highest level of phytoestrogens of any food measured, at nearly 380 milligrams per 100 gram serving. That's nearly four times higher than soybeans. Foods made from mashed up and concentrated legumes, such as hummus and black bean sauce, are also high in phytoestrogens.

    Fruits and Vegetables

    • As with legumes, nuts and oil seeds, most fruits and vegetables are not significant sources of phytoestrogens. Alfalfa sprouts, garlic, dried apricots and dried dates have the four highest concentrations of phytoestrogens in this category. However, even these foods only have about 1/100th as many phytoestrogens per 100 gram serving as flaxseed. However, they're more convenient than flaxseed, especially because flaxseed is high in calories.

    Breads

    • Many common breads are high in phytoestrogens. Multigrain bread and bread made from flaxseed are second only to soy and oil seeds in phytoestrogen content. Many kinds of bread sold at the grocery store are multigrain, despite not stating so on the package. Checking the ingredients list on the nutrition label is the only way to be sure. The "Nutrition & Cancer" study also found doughnuts to be high in phytoestrogens.

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