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Phytoestrogen and its Food Sources
The major phytoestrogen
groups are isoflavones, flavones, coumestans, lignans. The former three are
flaxonoids. Isoflovons are found in high concentration in soy bean and soybean
products (eg. tofu) where lignans are mainly found in flax seeds.
Some
studies indicates that phytoestrogens have health benefits including potential
reduction in breast cancer, prostate cancer and cardioxuscular disease risk,
possible protection against osteoporosis (bone loss) and menopausal symptoms.
Besides, both flavonoid and lignan phytoestrogens have antioxidants
activity.
Estrogens is available in medically formulated pills. However,
dietary estrogens (phytoestrogen) can also be found in wide variety of food
products (including herbs), even though the level raises depending on the
source.Below is the short list of phytoestrogen food sources analyzed by
researchers in canada. The canadian researchers analyzed 121 food samples, of
which the food samples with the highest total phytoestrogen content were nuts
and oil seeds followed by soy products.
Table 1: Foods high in
Phytoestrogen content.
| Phytoestrogen
Food Sources |
Phytoestrogen
Content (pg/100g) |
| Flax Seed |
379380 |
| Soy Beans |
103920 |
| Tofu |
27150.1 |
| Soy Yogurt |
10275 |
| Sesame Seed |
8008.1 |
| Flax Bread |
7540 |
| Multigrain
Bread |
4798.7 |
| Soy Milk |
2957.2 |
| Hummuns |
993 |
| Garlic |
603.6 |
| Mungbean
Sprouts |
495.1 |
| Dried Apricots |
444.5 |
| Alfalfa Srouts |
441.4 |
| Dried Dates |
329.5 |
| Sunflower Seed |
216 |
| Chest Nuts |
210.2 |
| Olive Oil |
180.7 |
| Almonds |
131.1 |
| Green Bean |
105.8 |
| Peanuts |
34.5 |
| Onion |
32 |
| Blueberry |
17.5 |
| Corn |
9 |
| Coffe, Regular |
6.3 |
| Water Melon |
2.9 |
| Milk, Cow |
1.2 |
Table 2: Total
Phytoestrogens and Lignans content in Vegetables, Fruits, Nuts and
Drinks.
| Food
Items |
Lignan content
(pg/100g) |
Total Phytoestrogen
(pg/100g) |
|
Vegetables |
|
|
| Soybean |
2.2 |
789.6 |
| Garlic |
583.2 |
603.6 |
| Winter Squash |
113.3 |
113.7 |
| Green Beans |
66.8 |
105.8 |
| Collards |
97.8 |
101.3 |
| Broclli |
93.9 |
94.1 |
| Cabbage |
79.1 |
80 |
|
Fruits |
|
|
| Dried Prunes |
177.5 |
183.5 |
| Peaches |
61.8 |
64.5 |
| Strawberry |
48.9 |
51.6 |
| Raspberry |
37.7 |
47.6 |
| Water Melon |
2.9 |
2.9 |
| Nuts and other
Legume Seed |
|
|
| Pitachois |
198.9 |
382.5 |
| Chestnuts |
186.6 |
210.2 |
| Walnuts |
87.7 |
139.5 |
| Cashews |
99.4 |
121.9 |
| Hazel Nuts |
77.1 |
107.5 |
| Lentils |
26.6 |
36.5 |
|
Beverages |
|
|
| Wine Red |
37.3 |
53.9 |
| Tea, Green |
12 |
13 |
| Wine White |
8 |
13 |
| Tea, Black |
8.1 |
8.9 |
| Coffe, Decaf |
4.8 |
5.5 |
| Beer |
1.1 |
2.7 |
|
Others |
|
|
| Black Bean
Source |
10.5 |
5330.3 |
| Black Licorice |
415.1 |
862.7 |
| Bread, rge |
142.9 |
146.3 |
