Many people don’t know what phytoestrogens are, let alone what foods contain them. Phytoestrogens are a type of plant compound that can mimic the effects of estrogen in the body. Some studies have shown that consuming phytoestrogens may provide a number of health benefits. Such as relieving symptoms of menopause and reducing the risk of osteoporosis and certain cancers. If you want to learn more about these nutrients and how to incorporate them into your diet, here are 12 foods that have been shown to increase phytoestrogen levels:
Why are phytoestrogens essential at a certain age?
Our body undergoes huge changes as we age. Hormone levels fluctuate, skin becomes thinner and less elastic, and bones begin to lose density. These changes can be accompanied by lower energy levels and an increased risk of chronic disease.
Phytoestrogens are a group of compounds that can help offset some of these age-related changes. They are plant-derived compounds that mimic the effects of estrogen in the body. A diet high in phytoestrogens has been linked to a reduced risk of osteoporosis, heart disease and certain types of cancer. Additionally, phytoestrogens may help improve cognitive function and reduce the severity of hot flashes and other symptoms of menopause. For these reasons, these plant compounds are often referred to as “nature’s fountain of youth.”
A recent study that proves the peculiarities of phytoestrogens for women 40 years and older.
Phytoestrogens help women overcome menopausal symptoms:
Epidemiological studies suggest that hot flashes are experienced by a much higher percentage of North American women than Japanese women. There are several possible explanations for this cultural difference. In particular the fact that the traditional Japanese diet is very rich in phytoestrogens. A number of clinical studies have looked at the effect of phytoestrogens on menopausal symptoms, and evidence suggests that these plant estrogens may be effective in reducing the frequency and severity of hot flashes. It is therefore possible that the lower incidence of hot flashes in Japanese women is due, at least in part, to their regular consumption of foods rich in phytoestrogens.
Phytoestrogens prevent breast cancer:
Geographic data suggests that a diet rich in phytoestrogens is associated with a lower risk of breast cancer. In particular, Asian women are less likely to develop breast cancer than Western women. A study has shown that they have a risk 6 times lower than North American and Finnish women. The mechanism by which phytoestrogens protect against breast cancer is not fully understood, but it is thought that they may act by binding to estrogen receptors and modulating estrogen signaling.
In vitro experiments suggest that phytoestrogens have biphasic effects on cell proliferation in breast cancer cells. At physiological doses, phytoestrogens stimulate cell proliferation in the absence of estrogen and inhibit it in the presence of estrogen. The inhibitory effect of phytoestrogens on cell growth is most noticeable at pharmacological doses. These results suggest that phytoestrogens may have potential as a therapeutic agent for breast cancer. However, further research is needed to investigate their effectiveness in vivo.
What foods are high in phytoestrogens?
- Soy and derivatives
- Sesame seeds
What is the recommended daily allowance of phytoestrogens?
Although phytoestrogens are found in a variety of foods, the exact amount that should be consumed is still debated. Some experts recommend a daily intake of 25-50 mg. While others suggest that up to 80mg may be beneficial. Nevertheless, it is important to keep in mind that phytoestrogens are present in many common foods. It is therefore easy to consume more than the recommended amount without realizing it. Therefore, it is best to consult a medical professional before making any major changes to your diet.
Source : Phytoestrogens in menopausal women: a review of recent findings