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

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