Phytoestrogens, Lignan Rich Foods

Lignan are phytoestrogens. Phytoestrogens are estrogen like substances found in food. Increasing the amount of phytoestrogens is an excellent way of increasing estrogen within the body naturally. These do not replace bio-identical hormones, but can aid in the hormone balance process. Preliminary research has shown positive links between high levels of lignans in the body with reduced risks of prostate cancer, ovarian cancer, breast cancer, osteoporosis, and cardiovascular disease. Until further research is done, having higher amounts of estrogen in the body can assist women through PMS as well as menopause. Below is a chart with food high in lignan. The highest amount of lignin is found in flaxseeds.

Lignan food sources	Lignan content (μg/100 g fresh edible weight)
Oil seeds and nuts
Flaxseed	301, 129
Sesame seed	39, 348
Sunflower seed	891
Cashew	629
Breads
Whole grain flaxseed bread	12 474
Multi-grain bread	6744
Rye bread, dark	320
Muesli (granola), Jordans, crunchy	764
Vegetables and legumes
Curly kale	2321
Broccoli	1325
White cabbage	787
Brussels sprout	747
Fruits
Apricot	450
Strawberry	334
Peach	293

Chart provided by DietaryFiberFoods.com

The following foods are estrogen inhibiting foods. This does not mean that you need to eliminate these foods from your diet, but be aware of their effects on estrogen in your body.

Berries
Broccoli
Buckwheat
Cabbage
Citrus Foods
Corn
Figs
Fruits (except apples, cherries, dates, pomegranates)
Grapes
Green beans
Melons
Millet
Onions
Pears
Pineapples
Squashes
Tapioca
White rice
White flour

Resources:

DietaryFiberFoods.com. April 2012. “Lignan: Foods high in Lignan” http://www.dietaryfiberfood.com/phytoestrogen-hormones/foods-high-in-lignans.php

DietaryFiberFoods.com. October 2012. “Phytoestrogen Enriched Foods and their Benefits.” http://www.dietaryfiberfood.com/phytoestrogen-hormones/phytoestrogen-food-sources.php

Holistic Online.com “Estrogen and Food” 2000. http://www.holisticonline.com/Remedies/hrt/hrt_food_and_estrogen.htm