There are certain plant-based foods, such as nuts, oilseeds or soy products, that contain compounds very similar to human estrogen and therefore have a similar function.These compounds are compounds called phytoestrogens.
Examples of phytoestrogens in foods include isoflavones, flavones, terpenoids, quercetins, resveratrol and lignins.
- Consumption of this type of food can have several health benefits.
- Especially during menopause or in women with premenstrual tension.
- Popularly known as PMS.
The main benefits of including this type of food in the diet are
Phytoestrogens help relieve menopause symptoms, especially night sweats and hot flashes; In addition, they also allow better control of PMS symptoms, as they regulate and balance estrogen levels in the body.
Estrogen deficiency increases the risk of osteoporosis, especially in postmenopausal women; In fact, estrogens are primarily responsible for neutralizing the action of other hormones that promote bone resorption, as well as preventing calcium loss, which keeps bones strong and healthy.
Therefore, eating foods rich in phytoestrogens can be a good strategy to try to keep estrogen levels better regulated, thus preventing osteoporosis.
Phytoestrogens also help prevent cardiovascular disease by improving the concentration of lipids in the blood, reducing clot formation, improving blood pressure and developing …
Some studies suggest that isoflav forests are the main culprits of antioxidant action, decreasing bad cholesterol (LDL), preventing their buildup in the arteries and thus decreasing the risk of atherosclerosis.
Memory is usually affected after menopause, due to decreased estrogen levels in a woman’s body.For example, some studies indicate that phytoestrogen consumption may help treat memory loss, if it is related to estrogen decline, in addition to decreasing the risk of Alzheimer’s and dementia.
Phytoestrogens, especially lignans, have potential anticancer activity because they have a strong antioxidant action that helps to decrease inflammation and protect the body’s cells from the effect of free radicals; for example, this type of phytoestrogen has been associated in some studies with a reduced risk of breast, uterus and prostate cancer.
Lignans can be found in foods such as flaxseed, soy, nuts and seeds, it is recommended to consume 1 tablespoon of flaxseed a day to achieve this type of effect, which can be added to yogurts, vitamins, salads or fruits.
Phytoestrogens have an effect on insulin production, helping to keep it regulated and facilitating blood glucose control, which can prevent the onset of diabetes.
In addition, some studies suggest that phytoestrogens can also modulate adipose tissue, favoring its reduction and preventing obesity.
The following table shows the amount of phytoestrogen per 100 grams of food:
In addition to soy and flaxseed, other foods that are also sources of phytoestrogens are:
In addition, many industrialized foods such as biscuits, pastas, breads and cakes also contain soy derivatives in their composition, such as oil or soy extract.
There is no solid scientific evidence associated with phytoestrogen consumption in men and infertility problems, altered testosterone levels or reduced sperm quality, however, more studies are needed.