37 foods rich in phytoestrogens (and their benefits)

Some foods, such as almonds, soybeans, garlic and pistachios, contain phytoestrogens, which are compounds similar to human estrogens and therefore perform a similar function.

Phytoestrogens present in foods include isoflavones, flavones, terpenoids, quercetins, resveratrol and lignins. Phytoestrogens promote several health benefits, such as relieving the symptoms of menopause and PMS, for example.

Furthermore, consuming foods rich in phytoestrogens also helps prevent osteoporosis and the onset of diabetes and heart disease, making it advisable to include these foods in your daily diet.

Main benefits

The main health benefits of foods rich in phytoestrogens are:

1. Reduces symptoms of menopause and PMS

Phytoestrogens help alleviate menopausal symptoms, particularly night sweats and hot flashes. In addition, phytoestrogens also allow you to better control the symptoms of premenstrual syndrome, as they balance estrogen levels in the body.

2. Maintains bone health

Estrogen deficiency during postmenopause increases the risk of osteoporosis. This happens because estrogens are responsible for preventing the action of other hormones that promote bone reabsorption, in addition to preventing the loss of calcium, which keeps bones strong and healthy.

Therefore, eating foods rich in phytoestrogens can be a good strategy to try to balance estrogen levels, preventing osteoporosis.

3. Prevents cardiovascular diseases

Phytoestrogens help prevent cardiovascular diseases because they have antioxidant action, helping to reduce “bad” cholesterol, LDL, preventing the formation of blood clots and improving blood pressure and preventing the formation of plaques.

4. Prevents memory problems

Memory is generally affected after menopause, due to the decrease in estrogen levels in a woman’s body. Therefore, consuming foods rich in phytoestrogens can help reduce the risk of Alzheimer’s and dementia, as they have neuroprotective and antioxidant effects.

However, more studies are needed to prove the benefits of phytoestrogens in preventing memory problems.

5. Prevents cancer

Phytoestrogens, especially lignans, have anticancer activity because they are rich in antioxidants, helping to reduce inflammation and protect the body’s cells against the effects of free radicals.

Phytoestrogens have been linked to a decreased risk of breast, uterine and prostate cancer.

6. Prevents diabetes and obesity

Phytoestrogens stimulate the release of insulin, facilitating the control of blood glucose levels and can therefore prevent the onset of diabetes.

Furthermore, phytoestrogens can also modulate adipose tissue, favoring its reduction and preventing obesity.

Table of foods rich in phytoestrogens

The following table indicates the amount of phytoestrogens in each 100 g of food:

Additionally, other foods that are also rich in phytoestrogens include apples, pomegranates, strawberries, cranberries, grapes, carrots, oats, and wheat germ.

Consumption of phytoestrogens by men

There is still no scientific evidence to indicate that the intake of foods rich in phytoestrogens by men causes infertility problems, changes in testosterone levels or reduced semen quality.