There are certain plant-based foods such as nuts, oilseeds, followed by soy products, cereals and bread containing phytoestrogens, consisting of compositions very similar to human estrogen and of similar action.
Some phytoestrogens present in isoflavones, flavones, terpenoids, quercetins, resveratrol and lignins, and their consumption, have several health benefits, especially during menopause and in women with PMS.
The benefits of including foods that contain phytoestrogens in the diet are:
Phytoestrogens also help relieve menopause symptoms, especially night sweating, irritability and heat; as well as controlling PMS symptoms, which helps regulate and balance estrogen levels in the body.
Estrogen deficiency in postmenopausal women increases the risk of osteoporosis in women, this is also because estrogens are responsible for counteracting the action of other hormones that promote bone resorption and prevent calcium loss from the blood, thus preventing blood from weakening and maintaining blood health.
Phytoestrogens have an antioxidant effect, so they can help reduce “bad” LDL cholesterol, as well as prevent blood clots from forming, improve blood pressure and prevent the formation of atheroma plaques.
The cognitive process and memory are affected during menopause, some studies suggest that the consumption of phytoestrogens may help reduce the risk of Alzheimer’s and dementia, as they have neuroprotective and antioxidant effects, however, poor studies are needed to understand it.
Phytoestrogens, especially lignans, have potential for anticancer activity, as they are rich in antioxidants, helping to reduce inflammation and protect the body’s cells from the effects of free radicals. It has been mainly associated with the prevention of breast, endometrium and prostate. Cancer.
Lignans are mainly found in lineage, soy, nuts and seeds, it is recommended to consume 1 bowl of flaxseed a day to get their benefits, which can be added in yogurts, smoothies, salads or over fruits.
Phytoestrogens are effective in insulin, helping to keep them regulated and monitor blood sugar to help prevent diabetes. In addition, some studies suggest that they can modulate adipose tissue by reducing it and preventing obesity.
The following table shows the amount of phytoestrogens per 100 grams of food.
In addition to soy and lyxes, other sources of phytoestrogens include:
In addition to this, many industrialized foods such as biscuits, pastas, stews, cakes and cakes also contain soy derivatives in their composition, but in the accepted form of soy extract.
There is no solid scientific evidence to associate high phytoestrogen intake with fertility problems, changes in testosterone levels and decreased quality in men; however, poor scientific studies are needed.