1. Red wine
Consuming phytoestrogen-rich foods and drinks like red wine (in moderation) has been shown to reduce the risk of cardiovascular disease and breast cancer. Until recently, the cause of this was unknown. Research has now revealed that it is not the alcohol itself, but a phytochemical in the skins of the grapes used to make red wine.
This phytochemical is known as resveratrol. The results of a study on the effects of resveratrol were published in the Journal of Nutritional Biochemistry. The authors conducting the study stated that resveratrol provides the benefits of estrogen that is produced in a woman’s body.
If you are not a fan of red wine, this same phytochemical can be found in other phytoestrogen-rich foods such as red grapes, cranberries, blueberries, and peanuts.
2. Fruits (fresh and dry)
Dry fruits such as apricots are a good source of fiber and antioxidants. They are also one of our recommended estrogenic foods. They are a great source of vitamins (including vitamin C). These foods contain a type of antioxidant that has been shown to improve blood circulation and protect against a host of diseases. They can be eaten alone or in cereal, yogurt, or salad.
Also, fresh apricots, peaches, red grapes, oranges, blueberries, and strawberries are all great sources of phytoestrogen. They are also a great snack full of vitamins, antioxidants, and fiber. Fresh fruit can be added to any meal or serve as a great substitute for high-calorie desserts.
Nuts are not only an easy snack full of protein but also food high in phytoestrogen. They can be eaten raw or roasted. If you add nuts like pistachios, peanuts, and walnuts to your daily diet, they are excellent sources of phytoestrogen. Try adding them to a snack mix or on top of a salad for an extra crunch.
4. Flax seeds
Flaxseed is one of the richest estrogenic foods you can find. It tops the list for the highest amount of phytoestrogen content of any of the recommended phytoestrogen-rich foods. Flax seeds are also a great source of dietary fiber, which helps to lower cholesterol and regulate the digestive tract. This is because of the high concentration of omega-3 fatty acids in this food. They can easily be incorporated into other foods that you may already eat. You can add the seeds to cereal (hot or cold), use them as a salad topping, or add them to yogurt or smoothies.
Soy is probably the most studied phytoestrogen-rich food for menopause. Many of these studies were untaken as a result of the low percentages of heart disease and menopausal symptoms observed among Asian women. The theory is that since women in Asian cultures eat soy on a regular basis as a part of their daily diet, it might be rich in phytoestrogen.
Nearly every study researching foods high in estrogen has included a finding associated with soy and soy products. Soy can increasingly be found in groceries and markets today, and it is because of these many studies that it is so readily available.
Soy is an excellent source of protein and healthy oils. But it is the isoflavone content that makes it stand out nutritionally. The research shows that isoflavones may be able to counteract decreasing estrogen levels during menopause and reduce flashes, night sweats, vaginal dryness, and other symptoms.
As you can see, these phytoestrogen-rich foods have many health benefits. They provide the nutrients necessary to help combat low estrogen and the symptoms typically associated with menopause.