Foods rich in phytoestrogen, a natural estrogen, will ease women through the menopause years. Foods containing phytoestrogens include soy products, whole grains and legumes, lignin-rich foods like flaxseeds, millet and barley.
The bonus to adding these foods rich in phytoestrogens to the daily diet are that the foods containing phytoestrogen properties are also nutritious and disease fighting. It is best to use a variety of estrogen foods for overall menopause health.
Foods rich in phytoestrogens, a natural estrogen:
- Soy
- Millet
- Barley
- Flax seed
- Lentils
- Kidney beans
- Lima beans
- Rye
- Clover
- Fennel
- Chickpeas (garbanzo beans)
Other foods containing the estrogen compound phytoestrogen include;
- Apples
- Alfalfa sprouts
- Celery
- Beets
- Bok choy
- Broccoli
- Cauliflower
- Cucumbers
- Mushrooms
- Brussel sprouts
- Seaweeds
- Squash
- Pumpkin seeds
- Cherries
- Olives
- Pears
- Plums
- Tomatoes
- Prunes
- Barley
- Oats
- Brown rice
- Wheat germ
- Bulgur
- Brewer's yeast
- Black-eye peas
- Mung bean sprouts
- Navy beans
- Red beans
- Split peas
- Spices; cloves, ginger, hops, oregano, red raspberry, sage tea, thyme, turmeric
Add pythoestrogens gradually to the daily diet, increasing the foods containing phytoestrogen to 30 to 50 mg per day. A simple add of phytoestrogens to the diet is to incorporate one cup of soy yogurt mixed with one tablespoon fresh ground flax seed into your daily diet.
Soy foods containing phytoestrogens are found in many forms in your local health food store. There are soy noodles, soy hot dogs, soy milk, soy yogurt, soy cheese, soy flour, roasted soy beans, textured vegetable protein, tofu...
Soy foods can also be excellent sources of calcium, which help combat osteoporosis, a condition common among postmenopausal women. Calcium fortified soy milk is an excellent phytoestrogen rich food choice.
Flax seed is exceptionally excellent, not only as a food containing the estrogen-like phytoestrogen, but for general, all-around health. Flax seed taken daily decreases the risk of heart disease and certain cancers. Flax seed improves liver function, vastly improves the condition of dry skin, dull hair and brittle nails and is helpful in the treatment of eczema and psoriasis. Flax seed alleviates some allergies can lower total serum cholesterol levels by up to 9 percent, lowers LDL cholesterol levels by up to 18 percent, aids in weight loss, improves energy and is effective in treating depressions. Flax seed also improves mental functioning and alleviates some cases of asthma.
Following extensive research conducted on the powerful benefits of flax seed and flaxseed oil, the Women’s Menopause Health Center recommends that women consume two tablespoons of flaxseed oil daily, or one tablespoon of fresh-ground flax seed daily.
Milled flax seed contains a much greater concentration of lignans, protein and fiber. We recommend buying the flax seeds whole and grinding them yourself. A small coffee grinder will do the trick.