Researchers believe they lower breast cancer risk. How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction. While soy has many health benefits, more research is needed on the effects of soy and phytoestrogens in humans. If you take birth control pills and are approaching menopause, there are few things you should know. Unlike most plant-based proteins which have some, but not all, of the amino acids you need in your diet soy has all nine essential amino acids.Your body assembles these amino acids into new proteins, including antibodies essential for immune system function, structural proteins that hold your tissues together and enzymes that help your cells produce Thus, it is advisable to be skeptical of any strong conclusions about the dangers of phytoestrogens. In addition, more than half of Asian women produce the more active form of isoflavones, called equol. Peaches are sweet, delicious, and packed with a variety of nutrients. 6. Phytoestrogens are found in a wide variety of plant foods. Legumes (beans): kidney beans, chickpeas, peanuts. Learn about the ways this protein can benefit everyones health, and how to enjoy soy in your diet. Estrogen plays a role in preserving bone strength. Cow milk may also contain phytoestrogens. Read more: 5 Things You Need to Know About Breast Cancer Symptoms. In addition, a 2008 study in the Journal of Clinical Oncology of nearly 1,500 women with early-stage breast cancer found those who ate at least five daily servings of fruits and vegetables and exercised 30 minutes daily cut their risk of death in half over a 10-year period. Mushrooms have additional anti-cancer effects beyond their anti-estrogen activity. The role of estradiol in male reproductive function. Edamame is a tender soybean that is harvested when it is still green and not mature. DOI: 10.1016/S1470-2045(11)70364-3 Tempeh, a fermented soy product, is a popular vegetarian meat replacement. Terms of Use. Garlic is a popular ingredient that adds a pungent flavor and aroma to dishes. According to research, higher estrogen and phytoestrogen levels are associated with lower rates of breast cancer. Soy is particularly high in isoflavones, which bind to estrogen receptors. The foods high in estrogen and phytoestrogens include soybeans, tofu, tempeh, flax, coffee, dried fruits and more. We review the pros, cons, pricing, and more. Soy: Soy comes in a variety of easy-to-eat choices such as edamame beans, tofu, or soy milk. Isoflavones, which are found in soy, are plant estrogens. Studies suggest that the phytoestrogens found in flax seeds may play an important role in decreasing the risk of breast cancer, especially in postmenopausal women (9, 10). Soy foods tend to be controversial, with potential benefits and drawbacks. Here are symptoms to watch for, treatments, and. Too much or little of either hormone can cause health concerns. Both of these hormonal states can contribute to erectile dysfunction. Various treatments are available. Because of their complex actions, phytoestrogens are a controversial topic in nutrition and health. There are several types of breast cancer, categorized by location and aggressiveness, and further classified according to tumor size and other factors including how the cancer responds to certain hormones. Research has demonstrated that omega-3 protects against dry-eye syndrome, characterized by insufficient lubrication of the eyes, which can lead to soreness and blurred vision. Estrogen and testosterone do not oppose each other. DOI: Clarkson TB, et al. Learn about eight of the best testosterone-boosting foods here. Estrogen is a sex hormone found in both males and females, although females have higher estrogen levels than males do. Because the role of diet in breast cancer survival is not fully understood, common nutrition advice is based on what is known to prevent breast cancer and these guidelines aren't specific to cancer type. But ultimately, more research is needed to understand wheat brans effect on circulating estrogen levels in humans. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Diets rich in cruciferous vegetables are also associated with lower risk of many chronic diseases, including heart problems., Nuts like cashews, almonds, peanuts, and pistachios are a great source of heart-healthy phytoestrogens. Obama hopes that her stories can. The balance between estrogen and testosterone is important for a persons overall health. More Hot Flashes, Night Sweats During Menopause Linked to Dementia, Stroke Risk, Klinio Review for 2023: A Comprehensive Overveview. Most available research links phytoestrogens to a variety of health benefits. The beans are rich in isoflavones, a type of phytoestrogen that is. DOI: Li L. (2014). The most healthful diet varies from person to person. Alcohol may also heighten some effects of low testosterone. Instead of a focus on total fat, conclusions from a 2013 research summary direct breast cancer survivors to reduce saturated fat and incorporate more omega-3 fats into their diet. DOI: Chen M-N, et al. Flavonoids have also garnered a lot of scientific attention for their anti-cancer potential, and consumption of especially flavonoid-rich citrus fruits has been associated with a significantly prolonged lifespan. Although both farmed and wild salmon are available on the market, wild salmon has been found to be more nutritious overall, with a higher protein content, and also to have less saturated fat, which means that it is more healthful, and better for weight management. Finally, citrus fruits are the unsung heroes of a healthful diet; these include a number of fruits that are now available worldwide, such as oranges, grapefruit, lemons, limes, clementines, mandarins, and tangerines. Isoflavones are part of a group of plant-based chemicals called phytoestrogens. When you eat soy, bacteria in your intestines break it down into its more active forms. (2015). Additionally, this type of fish is rich in the mineral selenium, which contributes to the health of the thyroid gland. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. Hypertension: Can 15 minutes of yoga a day help control blood pressure? There are many ways to improve cardiac health, and watching what we eat is one of the most important. Breast Cancer. All You Need to Know, Michelle Obama and Menopause Symptoms: How She Fought Weight Gain and Hot Flashes. Phytoestrogens have also been shown to kill prostate cancer cells, an effect scientists continue to study for the nutrients use in cancer prevention or management. It's especially important to care for your body during and after menopause. tempeh. In some tissues and in some people, they may block the action of estrogen. However, most observational studies indicate that consumption of soy products may reduce breast cancer risk (34, 35). Cruciferous vegetables are rich in phytoestrogens, including lignans and coumestrol. For some, managing these effects may require treatment such as hormone replacement therapy.. For a long time, citrus fruits have been recommended by nutritionists and grandmothers alike for their high content of vitamin C, which has antioxidant properties, and is said to bring a wide array of health benefits, including to reduce inflammatory damage, and to fend off infections. These cute little green beans are immature soybeans. Soy isoflavones may affect blood estrogen levels in your body, although more research is needed. This edamame spread is a healthier dip option for a party or gathering. Specialists point out, however, that this type of fruits goes well beyond just vitamin C when it comes to nutritional content. Its symptoms include a reduced sex drive, erection problems, and a low sperm count. If you buy through links on this page, we may earn a small commission. Often, we find praise for superfoods in the media foods so high in nutritional value that they are seen as dietary superheroes. Rather than removing them from the diet, consider eating small servings a few times a week. Cognitive behavioral therapy (CBT) offers powerful tools that can be used to treat both the physical and psychological symptoms of menopause. (2012). Dried apricots, dates, and prunes are some of the dried fruits with the highest phytoestrogen content. These could include products like vegetarian burgers, hotdogs, and other meats made with soy protein. Sesame seeds are small, fiber-packed seeds that are commonly incorporated into Asian dishes to add a delicate crunch and nutty flavor. The phytoestrogens in foods may help support estrogens natural functions. You may need to increase the dose to have benefit. This article tells you, Former First Lady Michelle Obama opened up about her experiences with menopause and hormone replacement therapy. How your body processes isoflavones might also determine whether this remedy works for you. This means that they could reduce estrogen levels in men. We avoid using tertiary references. Soy and its influence on breast cancer have long been a source of concern. Soy isoflavone supplements may also benefit bone health after menopause (14). Many types of food-based phytoestrogens are studied for their potential health benefits. Comparative efficacy of nonhormonal drugs on menopausal hot flashes. soy milk. Maintaining good cholesterol levels keeps your arteries free from fatty build-up, reducing the risk of heart problems and stroke. How hormone depletion affects you. They are rich in lignans, a type of phytoestrogen. To boost your phytoestrogen intake, you can try incorporating some of the nutritious and delicious foods listed in this article into your diet. If soys estrogen-blocking action occurs in the breast, then eating soy could, in theory, reduce the risk of breast cancer because estrogen stimulates the growth and multiplication of breast and breast cancer cells. Its also high in these beneficial nutrients: Eating tofu and other soy-based foods a few times a week can help you cut back on some animal-based protein sources, such as steak or hamburger, that are high in saturated fat and cholesterol. A good alternative for protein in this case is fish, and salmon, in particular, affords many nutritional benefits. In fact, quite the opposite. However, research has not directly shown that eating cruciferous vegetables reduces the levels of estrogen in the human body. In fact, data from the Women's Healthy Eating and Living (WHEL) trial, a study of more than 3,000 women with a history of early-stage breast cancer, failed to show a diet rich in these foods reduced the rate of recurrence. Many people confuse menopause with perimenopause. Its made from whole soybeans that have been fermented and pressed into a firm, dense cake. Further research is needed on mushrooms and estrogen levels. It also helps keep the bones healthy. Tempeh is not only an excellent source of protein, prebiotics, vitamins, and minerals but also a very rich source of phytoestrogens, especially isoflavones (34, 35). The soybean, soy bean, or soya bean (Glycine max) is a species of legume native to East Asia, widely grown for its edible bean, which has numerous uses.. In fact, multiple studies have associated phytoestrogen intake after menopause with decreased cholesterol levels, reduced menopausal symptoms, and a lower risk of osteoporosis and certain types of cancer, including breast cancer (4, 5, 6). Grains, such as barley, wheat, rice, and maize, are part of a healthful diet. Its not only touted for its culinary attributes but also renowned for its health properties. Regularly eating sesame seeds has been shown to increase estrogen activity in postmenopausal women. In fact, 1 out of every 8 women will be diagnosed with invasive breast cancer in her lifetime, according to the National Cancer Institute, and at least 3.5 million American women have a history of breast cancer, according to the American Cancer Society (ACS). At the same time, it may increase estradiol, a type of estrogen. However, data from the Women's Health Observational Study (WINS), a trial of nearly 94,000 postmenopausal women with a history of early-stage breast cancer, linked a higher intake of carotenoid-rich fruits and vegetables, such as leafy greens, carrots, sweet potatoes and nectarines, to a lower recurrence of ER-positive breast cancer. A study covered last year on Medical News Today found that genistein could be used to improve breast cancer treatment. High estrogen levels may increase the risk of specific breast cancers. However, more research is needed to understand the potential benefits (26). The fruits are abundant in other macronutrients, including sugars, dietary fiber, potassium, folate, calcium, thiamin, niacin, vitamin B-6, phosphorus, magnesium, copper, riboflavin and pantothenic acid.. Reducing saturated fat and cholesterol can lower your risk of heart disease, which increases as you reach menopause. Magee E. The Secret of Edamame. In fact, flax seeds contain up to 800 times more lignans than other plant foods (7, 8). Are the Symptoms of Menopause Different While on Birth Control Pills? Thats why your risk of developing osteoporosis increases during menopause. Several studies suggest that exercise may lower estrogen levels in some females. A person on a 500-calorie diet eats only about a quarter of the recommended daily intake. Supplements for heart health: Which ones are beneficial and which ones are not? This anti-inflammatory effect may offer protection against bone loss related to estrogen deficiency, though more research is needed (24). Not all is lost for those who didn't grow up with a lot of soy in their diet. Is edamame good or bad for you? 43. other soybean products, such as tofu and edamame beans; the sex hormones estrogen and testosterone; vitamin D; MedicineNet does not provide medical advice, diagnosis or treatment. Could low-fat diets reduce testosterone levels in men? By keeping them whole and chopping them up afterwards you are locking in nutrients and the taste, so the carrot is better for you all round.. Studies show phytonutrients may help manage cholesterol. In doing so, they may reduce estrogen in the body. In fact, nutrition advice for breast cancer prevention closely matches the breast cancer survivorship guidelines, published in December 2015 by the ACS and the American Society of Clinical Oncology. Research suggests that chronic alcohol misuse can lead to low testosterone and increased estrogen. All rights reserved. Testosterone therapy may be helpful, but more research is needed on the risks for older males. Plants have powerful compounds that can help fight cancer, heart disease, and more. A study from 2015, for example, found that higher amounts of aerobic exercise reduced levels of estrogen in women with a greater risk of developing breast cancer. Flaxseeds are rich in lignans, a phytoestrogen, and also a good source of omega-3 fats and dietary fiber. Phytoestrogens dont always mimic estrogen. For example, alcohol is high in calories, and can lead to weight gain. While the method is very effective, it comes with some risks. You can learn more about how we ensure our content is accurate and current by reading our. Edamame, as a good source of soy protein, may help you reduce your risk for several health conditions, including high cholesterol and high blood pressure. Hello, and welcome to Protocol Entertainment, your guide to the business of the gaming and media industries. In a 2012 analysis of 19 studies, soy isoflavone supplements reduced the severity of hot flashes by just over 26 percent, compared to a placebo. This means that some phytoestrogens have estrogen-like effects and increase estrogen levels in your body, while others block the hormones effects and decrease estrogen levels (3). no effect on testosterone or other androgens, Diet and Fitness Tips for Menopause: An Essential Guide, What Is Soy Protein? Heres our process. Theyre easy to add to your diet. We include products we think are useful for our readers. 2005 - 2022 WebMD LLC. Some glucosinolates seem to regulate the bodys stress and inflammation response; they have antimicrobial properties, and some of them are being investigated for their anti-cancer potential. Theyre incredibly rich in lignans, chemical compounds that function as phytoestrogens. Berries have long been touted for their many impressive health benefits. This common culinary ingredient, best known in its orange variety, is famously recommended for its high content of beta-carotene, a pigment and carotenoid that gives the widespread version of this root vegetable its color. Healthline Media does not provide medical advice, diagnosis, or treatment. Dried fruits are nutrient-rich, delicious, and easy to enjoy as a no-fuss snack. Low estrogen levels can cause a range of symptoms. Less than a third of American women produce equol. Researchers believe they lower breast cancer risk. What makes breast cancer come back? Dried fruits are potent sources of phytoestrogens. Soy and health update: Evaluation of the clinical and epidemiologic literature. What happens when estrogen levels are low? Although many studies show that soy and soy isoflavones can modestly reduce the number and severity of hot flashes, it doesnt seem to work as quickly as hormone replacement therapy. Taku K. (2012). A 6-ounce serving of cooked soybeans contains approximately 81 milligrams of isoflavones, while edamame includes one of the highest amounts 138 milligrams Isoflavones have been known to influence estrogen levels in the body. 4. Both soybeans and edamame have been linked to many health benefits and are rich in protein and many vitamins and minerals (11, 12). Legumes also may support heart health and reduce the risk of metabolic syndrome. tempeh, edamame, miso, and soymilk may lower the risk of breast cancer, especially among Asian women. Our website services, content, and products are for informational purposes only. Some foods can affect a persons hormone levels, but there is relatively little quality research into the effects of various diets on hormone levels. Additionally, eating a diet rich in soy early in life may lower breast cancer risk, but this effect has not been demonstrated in low soy diets such as the typical Western diet (14). Taking estrogen especially for a long period of time may increase your risk of a blood clot, stroke, or breast or uterine cancer. Estrogen may not be an option for many women depending on their health and family health history. Some women seem to benefit, while others do not. The best dietary sources of phytoestrogens include: Flaxseeds are the richest dietary source of lignans (polyphenols found in plants). Mann E, et al. Learn about some common phytonutrients and how they boost your health. This means that in addition to the nutrients potential health benefits, they fight cell damage in our bodies linked to a wide range of chronic diseases.. Healthline Media does not provide medical advice, diagnosis, or treatment. Edamame are rich in two types of isoflavones, in particular: genistein and daidzein. Estrogen plays a key role in male sexual health. Additionally, many studies have associated phytoestrogen intake with potential health benefits, including lower cholesterol levels, reduced menopausal symptoms, and a decreased risk of osteoporosis and breast cancer (4, 5, 6, 46). When isoflavones mimic estrogen, they might help reduce hot flashes and other symptoms of menopause. Some foods and drinks can help protect liver health. Research indicates that two isoflavones in yam beans, genistein and daidzein, may increase the production of estrogen in mice. Adverse health effects of testosterone deficiency (TD) in men [Abstract]. 1. Traditional hormone therapy, on the other hand, takes about three weeks to show the same benefit. Soy products can take several weeks or more to reach their maximal benefit. However, some researchers suggest that the beneficial effects may be small, and studies that demonstrate long-term results are still needed (6). So edamame is admittedly a controversial food, as high estrogen levels are thought to increase the risk of some cancers, including breast cancer, warns Windle. While it is present in people of all ages, females of reproductive age usually have higher levels of this hormone. Thus, they can help to regulate the inflammatory response of the body, slow down cellular aging, fight microbes, as well as, reportedly, protect against certain types of cancer. Many websites and natural health gurus say that certain diets can lower estrogen levels, but there has been little research into these claims. Studies indicate they can mimic or enhance the natural hormones health benefits., While most research points to positive effects, in some cases phytoestrogens can block or disrupt estrogen in your body. Nutritionists reject the term superfoods as a buzzword that can influence people to place too high an expectation on a limited range of foods when, in reality, a balanced diet and healthful lifestyle require more effort than eating your five-a-day. In an interview, one researcher who investigated the anti-cancer effect of falcarinol from carrots, Kirsten Brandt from Newcastle University in the United Kingdom suggests that we may want to boil our carrots whole if we want them cooked, but still bursting with nutrients. Share on Pinterest A new study suggests that certain dietary changes, including increased intake of soy, may help reduce hot flashes during menopause and aid in weight loss. Its also a concentrated source of phytoestrogens, largely isoflavones. You can sprinkle flaxseeds on many dishes, bake them into bread and cookies, or blend them into smoothies and spreads. Nonhormonal management of menopause-associated vasomotor symptoms: 2015 position statement of The North American Menopause Society. The role of soy isoflavones in menopausal health: report of The North American Menopause Society/Wulf H. Utian Translational Science Symposium in Chicago, IL (2010). These tiny green beans are packed with nutrients, proteins, and antioxidants, making them an excellent source of energy and fiber. Evidence of a lower risk of breast cancer recurrence in survivors is just given for postmenopausal women with estrogen-receptor-negative breast cancer. This plant protein is also considered a healthy choice for breast cancer survivors. They can also be enjoyed whole as edamame. They may increase or decrease blood estrogen levels (13). Some research has also linked high estrogen with depression in males. Traditional unfermented food uses of soybeans include soy milk, from which tofu and tofu skin are made. Arjmandi BH, et al. 80 percent of breast cancers are estrogen receptor (ER)-positive, nutrition advice for breast cancer prevention, 5 Things You Need to Know About Breast Cancer Symptoms, health problems that breast cancer patients may face, Cancer prevention and treatment guidelines, JAMA: Influence of a Diet Very High in Vegetables, Fruit, and Fiber and Low in Fat on Prognosis Following Treatment for Breast Cancer: the Women's Healthy Eating and Living (Whel) Randomized Trial, National Institutes of Health: National Cancer Institute: Cancer Stat Facts: Female Breast Cancer, American Cancer Society: Breast Cancer Facts and Figures: 2017-2018, CA: A Cancer Journal for Clinicians: American Cancer Society/American Society of Clinical Oncology Breast Cancer Survivorship Care Guideline, Journal of Clinical Oncology: Greater Survival After Breast Cancer in Physically Active Women With High Vegetable-Fruit Intake Regardless of Obesity, American Journal of Clinical Nutrition: Selected Antioxidants and Risk of Hormone ReceptorDefined Invasive Breast Cancers Among Postmenopausal Women in the Women's Health Initiative Observational Study, Permanente Journal: Breast Cancer Survivorship: A Comprehensive Review of Long-Term Medical Issues and Lifestyle Recommendations, Journal of Clinical Oncology: Effects of a High-Fiber, Low-Fat Diet Intervention on Serum Concentrations of Reproductive Steroid Hormones in Women With a History of Breast Cancer, Current Breast Cancer Reports: Reducing the Risk of Breast Cancer Recurrence: an Evaluation of the Effects and Mechanisms of Diet and Exercise, The American Journal of Clinical Nutrition: Dietary Fiber Intake and Risk of Breast Cancer: A Meta-Analysis of Prospective Cohort Studies, Journal of the National Cancer Institute: Dietary Fat Reduction and Breast Cancer Outcome: Interim Efficacy Results From the Women's Intervention Nutrition Study, Annual Review of Nutition: Dietary Fat in Breast Cancer Survival, Complementary Medicine Research: Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients, JAMA: Soy Food Intake and Breast Cancer Survival, AICR: "Health Talk: Flaxseed and Breast Cancer", American Cancer Society: Nutrition and Physical Activity During and After Cancer Treatment: Answers to Common Questions, American Cancer Society: ACS Guidelines for Nutrition and Physical Activity. Although studies on the effects of garlic in humans are limited, multiple animal studies suggest that it may influence blood estrogen levels (21, 22, 23). Recent studies have suggested that consumption of meat mostly red meat, but also some kinds of poultry meat could be harmful to our health in the long run. See additional information. reducing the number of calories in their diet. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. A 2021 analysis of 17 observational studies on mushroom intake and cancer risk found that high mushroom intake was associated with a 34% lower risk of any cancer, and a 35% lower risk of breast cancer compared to low mushroom intake. While more research will help determine how fiber affects different breast cancer types, a fiber-rich diet can cut the risk of developing breast cancer by 11 percent, according to a 2011 study published in The American Journal of Clinical Nutrition. Read more: 10 Myths About Grains Totally Busted. They are also a potent source of various phytoestrogens (15). They are naturally gluten-free, low in calories, and high in essential fatty acids. And while soy milk has lower isoflavone levels, its still a good source (30). May reduce menopausal symptoms A March 2021 study in Cancer Treatment and Research Communications looked at Chinese people with breast cancer who ate more soy early after their diagnosis and found that higher soy intakes were linked to a reduced risk of death from breast cancer. Finally, cruciferous vegetables are also a great source of soluble fiber, which plays a role in regulating blood sugar levels and diminishing the absorption of fat, thus helping to prevent excess weight gain. Legumes, in fact, is an abundant source of phytoestrogens. Cruciferous vegetables contain a chemical called indole-3-carbinol, a chemical that may have anti-estrogen effects. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Its important to talk to your doctor about managing your hormone levels with your diet.. The inhabitants of the Japanese prefecture of Okinawa, known to be some of the longest-living populations of the world, regularly eat shikuwasa, also known as shequasar, a citrus fruit typical of the region, which contains more flavonoids than most other citrus fruits. Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women . While the jurys out on how effective soy is for the treatment of symptoms associated with menopause, soy has other potential health benefits, too. Isoflavones are known to have anti-inflammatory, antioxidant, anti-cancer, and antimicrobial properties. If youre interested in exploring soys potential health benefits, consider adding some of these foods to your diet: You can also take soy isoflavones in supplement form. MNT is the registered trade mark of Healthline Media. Phytoestrogens have a similar chemical structure to estrogen and may mimic its hormonal actions. Although incorporating small amounts of flaxseed into a healthy diet is encouraged, inadequate human research is available to recommend large amounts of flaxseed, or flaxseed supplements, as a therapy for breast cancer. Learn more. A 2015 analysis of 10 studies found that plant isoflavones from soy and other sources reduced hot flashes by 11 percent. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. High estrogen levels are associated with some health problems in males. These teas for menopause may be a natural way to ease your symptoms. Soy continues to be studied in terms of menopausal relief. You can sprinkle flaxseeds on many dishes, bake them into bread and cookies, or blend them into smoothies and spreads., Soy contains high levels of isoflavones, phytoestrogens that may mimic estrogens effects and reduce the risk of both breast and prostate cancer. In this article, we examine what the relationship. But because most nuts are high in calories and fat, be sure to limit your portions to the recommended serving size.. They are also rich in phytoestrogens known as isoflavones. Some studies report that soy products can increase estrogen levels in the body, while others suggest they have the opposite effect. Lets review what the latest science says about specific foods and supplements to boost your estrogen levels naturally. (2011). Aging Male: Is there a role for estrogens in the maintenance of men's health?, Breast Cancer Research and Treatment: Intake of specific fruits and vegetables in relation to risk of estrogen receptor-negative breast cancer among postmenopausal women., Cedars-Sinai: Red Wine: Is It Good for You or Not?, Clinical Cases in Mineral and Bone Metabolism: Phytoestrogens: food or drug?, Frontiers in Neuroendocrinology: The pros and cons of phytoestrogens., Harvard Medical School: Straight Talk About Soy., Johns Hopkins Medicine: Estrogen's Effects on the Female Body., Journal of Agricultural and Food Chemistry: Phytoestrogen Content of Beverages, Nuts, Seeds, and Oils., Journal of Dietary Supplements: The effect of garlic tablet on pro-inflammatory cytokines in postmenopausal osteoporotic women: a randomized controlled clinical trial., The Journal of Nutrition: Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women., Journal of Postgraduate Medicine: Vegetables, fruits and phytoestrogens in the prevention Vegetables, fruits and phytoestrogens in the prevention of diseases of diseases., Mayo Clinic: Nuts and your heart: Eating nuts for heart health., Northwestern University: Red Wine's Health Benefits May Be Due In Part To "Estrogen" In Grape Skin., Physiological Reviews: Estrogens in Male Physiology., The New England Journal of Medicine: Some Phytoestrogens Relieve Some Menopause Symptoms Somewhat.. Many plastics contain xenoestrogens. Flax seeds are a rich source of lignans, chemical compounds that function as phytoestrogens. Hypertension: Can 15 minutes of yoga a day help control blood pressure? people. Finding the best way for older adults to lose weight safely can be challenging. Natural soy products like tofu or edamame could replace red meat and other animal sources of protein higher in saturated fat," says dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital. Estrogen is a hormone made by your body that has many functions including regulating your period. Can Talk Therapy Help Relieve the Symptoms of Menopause? Hispolon, a micronutrient found in some medicinal mushrooms, may also block aromatase. The role of soy foods in the treatment of menopausal symptoms. Moreover, it is also rich in minerals, which our bodies need to keep our teeth and bones strong and healthy, and to derive energy. See additional information. Obama hopes that her stories can, Phytoestrogens are a controversial topic in the field of nutrition. The following foods may lower levels of estrogen: Products made from soy are uniquely rich in compounds called phytoestrogens. In this article, we give you an overview of some of the most healthful and nutritious foods. Research shows garlic can influence estrogen levels in the body, perhaps helping reduce age-related bone loss. Moreover, current studies suggest that our genetic makeup may have an important say as to which foods work best for our health. Researchers in Europe, where the fungus is common, found that 32% of more than 5,000 mixed-cereal samples contained the fungus. Try this today: Did you know that tempeh is an incredibly rich source of phytoestrogens? These include: Each of these phytoestrogens has antioxidant properties. Ideally, you should speak with your oncologist and dietitian to obtain personalized dietary recommendations. Your hormones underlie many basic processes in your body. Some scientists suggest that it could have similar effects in humans, though there is no evidence that the fungus harms human health. Tempeh is a common vegetarian meat replacement made of fermented soybeans. The following are some of the most common edamame benefits: 1996-2022 MedicineNet, Inc. All rights reserved. Phytoestrogens attach to estrogen receptors in your cells, potentially affecting the function of estrogen throughout your body (2). Studies show that phytoestrogens from food may support this effect, improving long-term bone health. Flax seeds are small golden or brown seeds that have recently gained popularity because of their potential health benefits. Turmeric contains a chemical called curcumin. However, farmed salmon is a more sustainable resource, and specialists say that the differences between farmed and wild caught salmon may not be so stark as to motivate us to prefer one type over the other. Anyone wishing to lower their exposure to these chemicals may prefer to avoid plastic products, including bottles and food storage containers, when possible. According to some research, the following foods may increase peoples estrogen levels: All animal products contain traces of estrogen because even male animals produce the hormone. A 2013 study indicated that curcumin may reduce estrogen levels. High levels of estrogen have been linked to an increased risk of breast cancer. Males have estrogen too, but in smaller amounts. Paradoxically, both are true. Cruciferous vegetables are a large group of plants with diverse flavors, textures, and nutrients. DOI: Li L. (2016). Still, soy may be worth a shot if youre looking for alternatives to hormone therapy. These compounds are physically similar to the estrogen in the body and function in a similar way. When they bind to other receptors, they block estrogens effects. People with low testosterone can increase their levels by eating certain foods. For example, research indicates that phytoestrogens, particularly in soy and legumes, may lower the risk of prostate cancer. But according to a recent study, low-fat diets may reduce testosterone. Learn about the health benefits as well as possible side effects of this soybean, According to the USDA, there is no difference between a portion and a serving.. Westend61/Getty Images If you do not have a condition that may worsen with edamame consumption, about 0.5-1 cup daily is good for your health. Cancer treatment shows promise against multiple sclerosis in mouse study, Alzheimer's: Blood test may detect 'toxic' protein years before symptoms emerge, Low levels of vitamin D in the brain linked to increased dementia risk. However, this research is often low quality or has involved animals rather than humans, and more research is needed. Despite its popularity, soy remains a controversial food. But it did find a benefit from supplements that were high in genistein, one of the main isoflavones in soy. If you're actively going through chemotherapy, for instance, nausea and other side effects my temporarily impair your ability to eat an optimal diet. They can also be enjoyed whole as edamame. For example, the WINS trial linked a low-fat diet to lower recurrence and greater survival rates, but these benefits were much more significant in women with ER-negative breast cancer. Soybeans are often sold in snack packs, but they are also added to a varied range of dishes, from soups to rice-based meals, though they are served as cooked and seasoned on their own, too. What Teas Help with Menopause Symptom Relief? Cognitive behavioral therapy (CBT) offers powerful tools that can be used to treat both the physical and psychological symptoms of menopause. There is some although the evidence is not yet conclusive. This means that different types of isoflavones may increase or decrease the levels of estrogen in the human body. Consume a diet that emphasizes vegetables, fruits, whole grains and legumes, while limiting alcohol and saturated fat. Soy and other legumes. Choosing whole grains, such as brown rice, oatmeal or whole-wheat bread instead of refined, lower-fiber alternatives, in addition to eating more legumes, such as lentils, black-eyed peas or pinto beans, can influence cancer risk or recurrence rates through different mechanisms. This can lead to symptoms such as hot flashes and night sweats. What Are the Vasomotor Symptoms of Menopause? Try not to get stressed out about starting a family. Tofu is made from coagulated soy milk pressed into firm white blocks. Tofu is a source of calcium, iron, manganese, selenium, phosphorous, magnesium, zinc, and copper. The beans are rich in isoflavones , a type of phytoestrogen that is. Last medically reviewed on November 6, 2022. This Friday, were taking a look at Microsoft and Sonys increasingly bitter feud over Call of Duty and whether U.K. regulators are leaning toward torpedoing the Activision Blizzard deal. These chemicals act like a weaker form of estrogen in the body. There is no research to show similar effects in males. The relationship between soy and breast cancer risk is especially complex. Talk to your doctor. You can learn more about how we ensure our content is accurate and current by reading our. Ultimately, more research is needed before health experts can draw conclusions. The fiber, antioxidants and other phytonutrients in fruits and vegetables have the potential to reduce cancer growth, although research results have been mixed on their role in breast cancer. Some cell research suggests that exposure to these chemicals may increase the risk of cancer and endocrine disorders, though more research is needed in humans. They are also quite rich in phytoestrogens, among other important nutrients. You may also need to modify your diet to help manage any other health conditions, such as diabetes or kidney disease. . It can cause things ranging from fatigue and anxiety to fibroids, endometriosis, abnormal menstruation, and breast cancer.This includes cabbage, broccoli, cauliflower, kale, and Brussels sprouts. Estrogen is a hormone that has many functions in the body, including promoting sexual and reproductive development. This guide offers comprehensive dietary and fitness tips for menopause. MedicineNet does not provide medical advice, diagnosis or treatment. Tofu is often found cooked in typical Eastern Asian dishes; it can be fried, baked, or boiled (for instance, in soups). Current studies suggest eating up to 3 servings of whole soy foods, such as edamame, tofu, soy milk, and miso, is safe and may reduce breast cancer risk. Similarly, tofu, a white cheese-like product made of soybean curds, has been linked to a wealth of health benefits for the same reasons. Here are some tips on what to, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Observational studies in Asian populations suggest that soy-based foods like edamame may reduce the risk of breast cancer, but not all studies agree. Studies show they affect estrogen levels, with potent antioxidant activity fighting chronic disease risk factors., Vegetables like broccoli, Brussel sprouts, and kale contain phytoestrogens with anti-cancer and anti-inflammatory properties. Related Resources - Is Edamame Good or Bad for You? Studies indicate that eating cruciferous vegetables may lower the risk of prostate cancer. Consequently, women with breast cancer are encouraged to include a variety of colorful fruits and vegetables in their daily diets. The foods high in estrogen and phytoestrogens include soybeans, tofu, tempeh, flax, coffee, dried fruits and more. This drop in estrogen can cause a range of symptoms, including: Hormone therapy is one way to relieve these symptoms. The type and amount of isoflavones likely change their impact on estrogen levels, suggesting the need for further research in this area. Study participants consumed 50 grams of sesame seed powder daily for 5 weeks. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, iofbonehealth.org/news/discover-bone-benefits-soy, menopause.northwestern.edu/content/how-hormone-depletion-affects-you, mayoclinic.org/diseases-conditions/menopause/diagnosis-treatment/drc-20353401, heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Menopause-and-Heart-Disease_UCM_448432_Article.jsp#.W0z5aC2ZNo4, womenshealth.gov/menopause/menopause-basics, womenshealth.gov/menopause/menopause-treatment, breastcancer.org/tips/nutrition/reduce_risk/foods/soy, betterhealth.vic.gov.au/health/HealthyLiving/soybeans, my.clevelandclinic.org/health/articles/17491-soy-foods/benefits-of-soy, lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/soy-isoflavones, urmc.rochester.edu/ob-gyn/gynecology/menopause-blog/march-2015/is-soy-a-remedy-for-menopausal-symptoms.aspx. males and a 2020 review suggests they may offer protection from breast cancer, too. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. (2013). Phytoestrogens may have either estrogenic or antiestrogenic effects. A plant-centered, high-fiber diet can also reduce the risk of other health problems that breast cancer patients may face, such as obesity and cardiovascular disease. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This can be accomplished by decreasing animal protein and replacing some or all animal protein with plant proteins, such as nuts, seeds, legumes and soy products. Some people benefit from hormone injections. Estrogen is an important naturally-occurring hormone. Hormones are the bodys chemical messengers. Research has shown that flavonoids in which citrus fruits are particularly rich can prevent or delay chronic diseases caused by obesity.. This article examines the evidence for and against eating soy. Research is ongoing into the effects of these plant-based nutrients. But guidelines do not specifically recommend adding soy foods into the diet to reduce breast cancer risk. Fruits and vegetables are an important part of a healthy diet for breast cancer survivors. Edamame, or fresh soybeans, have been a staple of Asian cuisine for generations, but they have also been gaining popularity on the Western front of late. Legumes also contain phytoestrogens, particularly in the form of isoflavones. Still, there are certain foods that are more nutritious than others, and many that, as research has shown, have a protective effect against a range of diseases. A Cochrane review from 2013 found no firm evidence that dietary soy or isoflavone supplements eased hot flashes. Low testosterone levels, or hypogonadism, is a common age-related health concern among males. However, little research exists in males. Menopause refers to the time when the body gradually stops producing estrogen and releasing an egg every month. These variations can make it difficult to draw broad conclusions about the health impacts of foods that contain phytoestrogens. Symptoms of high estrogen in males include: According to 2016 research, low testosterone and high estrogen can both increase erectile dysfunction independently of one another. Estrogen is a main female sex hormone, while testosterone is a main male sex hormone. WebMD. Cancer prevention and treatment guidelines commonly recommend a low-fat diet, but research results on this connection have been inconsistent. These guidelines are not specific to cancer type or ER status, although people who have estrogen-dependent cancer may respond well to these recommendations. Vasomotor symptoms include hot flashes, night sweats, heart palpitations, and changes in blood pressure. There is no single AFib diet, but diets such as the Mediterranean diet may reduce symptoms, lower risk factors, and promote heart health. Notably, some isoflavones, particularly in soy, may lower estrogen levels. Soy products include edamame and some meat substitutes. A 2021 analysis of 17 observational studies on mushroom intake and cancer risk found that high mushroom intake was associated with a 34% lower risk of any cancer, and a 35% lower risk of breast cancer compared to low mushroom intake. Interestingly, a small 2006 study found that the consumption of sesame seed powder may affect estrogen levels in postmenopausal women (20). Cognitive behavioural treatment for women who have menopausal symptoms after breast cancer treatment (MENOS 1): A randomised controlled trial. Soy is found in foods like tofu and soy milk, as well as in supplements. This article includes details on symptoms of low estrogen and examines the risk factors. Soy is not bad for you and may in fact help guard against breast cancer and inflammation and boost kidney function, heart health and bone health. Some people worry that too much estrogen is the cause of low testosterone, but this is a myth. Beta-carotene can be converted by our bodies into vitamin A, which, according to the National Institutes of Health (NIH), is involved in immune function, vision, reproduction, and cellular communication. Our bodies cannot produce vitamin A on their own, so it must be derived from our diet. WebMD does not provide medical advice, diagnosis or treatment. Estrogens help maintain healthy bone density, reducing the risk of osteoporosis in both men and women. Its a rich source of isoflavones, a type of phytoestrogen. Official figures indicate that, currently, the top three countries in the world with the highest life expectancy are the Principality of Monaco, Japan, and Singapore. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Soy protein is a controversial food while some think of it as a nutritional powerhouse, others see it as an enemy to health. Another study found that phytoestrogens in red wine may stop cancer cell growth, particularly among postmenopausal women., Sesame seeds are easy to add to almost any meal and they may help improve your cholesterol levels. DOI: Levis S. (2010). Soy contains phytoestrogens, naturally occurring hormone-like compounds with weak estrogenic effects, whichin the labhave shown to fuel many cancers. One recent study covered on MNT found that leafy greens, including some cruciferous vegetables such as kale and collard greens, helped to slow down cognitive decline. Phytoestrogens are a form of dietary estrogen we get from food. Share on Pinterest Edamame and tofu are rich in isoflavones, which may have anti-cancer properties. In fact, a 2010 study from JAMA of more than 5,000 women living in China linked regular, whole soy intake to a reduced recurrence of all breast cancer types. At any rate, you can find it in tofu, tempeh, edamame, miso, soy milk, cheese, or other soy products. edamame, tofu, tempeh, miso. However, too much estrogen in males may cause problems. This article contains scientific references. DOI: Higdon J, et al. The lowered risk was more The evidence for positive health effects in other conditions, including bone health, breast cancer, and prostate cancer, is less clear. Over the years, soy milk and other soy products have been conceived as bad for health. You can add soy to your diet with: tofu. Additionally, in a small 1-month study in 2012, postmenopausal women who took garlic supplements had lower scores on a blood test for inflammation (24). Wheat bran is another concentrated source of phytoestrogens, particularly lignans (28). All rights reserved. Efficacy of phytoestrogens for menopausal symptoms: A meta-analysis and systematic review. Estrogen and testosterone are hormones that occur naturally in male and female bodies. How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.ncbi.nlm.nih.gov/pubmed/24565563, https://pubmed.ncbi.nlm.nih.gov/26023053/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4811358/, https://pubmed.ncbi.nlm.nih.gov/23398387/, https://pubmed.ncbi.nlm.nih.gov/23425925/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6151497/, https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/indole-3-carbinol, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3968378/, https://pubmed.ncbi.nlm.nih.gov/26505173/, https://pubmed.ncbi.nlm.nih.gov/26320033/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992230/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713445/, https://www.tandfonline.com/doi/full/10.4161/23273747.2014.995003, https://pubmed.ncbi.nlm.nih.gov/27771507/, https://www.hormone.org/diseases-and-conditions/low-testosterone, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4524299/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/, https://pubmed.ncbi.nlm.nih.gov/27855417/, https://pubmed.ncbi.nlm.nih.gov/26510851/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854098/, https://pubmed.ncbi.nlm.nih.gov/30400018/, https://pubmed.ncbi.nlm.nih.gov/23591366/, https://www.psyneuen-journal.com/article/S0306-4530(17)30419-5/fulltext, https://pubmed.ncbi.nlm.nih.gov/24942084/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722977/, https://pubmed.ncbi.nlm.nih.gov/28605338/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3787240/, https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/estrogen, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5027992/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4219301/, https://pubmed.ncbi.nlm.nih.gov/31303464/, https://pubmed.ncbi.nlm.nih.gov/27260185/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941414/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350074/. 2005-2022 Healthline Media a Red Ventures Company. A doctor can also provide personalized diet and lifestyle recommendations. While some researchers have raised concerns that a high intake of phytoestrogens may cause hormonal imbalance, most evidence has linked them to positive health effects. 12 Edamame Recipes to Help You Eat More Plant Protein by Andrea Jordan American Association for Breast Cancer Research Magnesium:U.S Department of Health and Human Services . Another important type of food on our list are cruciferous vegetables also known as Brassica vegetables which include a wide array of green foods, such as cabbage, broccoli, Brussels sprouts, cauliflower, bok choy, radish, and kale. For example, they contain relatively high amounts of protein, making them a popular meat alternative. Some have turned to natural alternatives, such as soy, to manage their menopause symptoms with fewer risks. Another among the best plant foods high in estrogen for breast growth and menopause is legumes. A new study may help guide nutritional decisions in this population. This not only increased estrogen activity but also improved blood cholesterol levels (20). Soy isoflavones. People who experience more hot flashes and night sweats during menopause may have an increased risk for issues like stroke and dementia, according to. tofu a magical food is primarily thanks to its isoflavones that have been linked to a reduced risk of certain types of cancer (breast and prostate cancer), osteoporosis omega-3 fatty acids, lignans (plant estrogen and antioxidants), and fiber. It can support heart health as an alternative to red and processed meats. Soy is also rich in a range of essential vitamins and minerals. Fermented soy foods include soy sauce, fermented bean paste, natt, and tempeh.Fat-free (defatted) soybean meal is a Here, we provide details of 16 heart-healthy. So far, the results have been mixed. The thyroid gland helps to regulate hormonal activity and is involved in metabolic processes. (2016). Some grains contain a fungus called zearalenone that may disrupt the balance of estrogen due to its similarity to estrogens that occur naturally in the body. Estrogen likely plays a role in the development of prostate cancer, though more studies are needed. Is soy a remedy for menopausal symptoms? MedTerms medical dictionary is the medical terminology for MedicineNet.com. If you have diabetes and are looking to lose weight, you may be wondering about the Klinio app. It involves taking estrogen to counteract the natural drop in estrogen during menopause. People who grew up in Asia, where soy is a dietary staple, have much lower rates of hot flashes than Americans do. Broccoli, cabbage, and collard greens are all cruciferous vegetables rich in phytoestrogens (31). MNT is the registered trade mark of Healthline Media. All rights reserved. Soybeans can be processed into many plant-based products, such as tofu and tempeh. A high-fiber diet has also been shown to reduce blood estrogen levels, lower the risk of obesity and decrease inflammation all factors related to breast cancer development. Although all of the foods mentioned above are appreciated for their significant health benefits, we should not forget that well-being and longevity cannot be achieved without a balanced, inclusive diet and a healthful lifestyle. In this article, we look at foods that may raise or lower levels of estrogen in the body and explore the evidence behind these claims. Some varieties of carrots, such as white carrots, do not contain the orange pigment beta-carotene, but they do all contain falcarinol, a nutrient which, some studies claim, may have a protective effect against cancer. Some animal studies have identified potential health risks associated with phytoestrogen intake, but strong human research is lacking. More research is needed on the effects of curcumin in humans. (2015). If someone is concerned about their levels of testosterone or estrogen, it is best to discuss this with a doctor before attempting to change these hormone levels at home. Best foods for increasing low testosterone. Eating flax seeds has been associated with a decreased risk of breast cancer. These are places where the inhabitants experience a high quality of life, and an important element of that is eating healthful meals. DOI: Woods J. De-stress any way you can. Too much estrogen can wreak absolute havoc on your whole body. Legumes, such as lentils, peanuts, and chickpeas, have many health benefits. Soy contains phytoestrogens, or plant-based estrogens, which has raised concerns regarding soy's role in the development of breast cancer; however, whole soy products, such as tofu, edamame or soy milk, have been shown to reduce the risk of breast cancer, including ER-positive cancers. But some research suggests that soy may be helpful for preserving bone health in those whove gone through menopause. Last medically reviewed on March 27, 2019. Some research has looked into natural ways to reduce estrogen. Incorporate omega-3 fats by eating fatty fish, such as salmon or sardines, or by adding walnuts or flaxseeds to your diet. plant-derived, estrogen-like substances. Here are 11 significant sources of dietary estrogens. Dates, prunes, and dried apricots are a few of the dried fruits highest in phytoestrogens (16). Well tell you what the research says. However, more research in humans is needed. Research shows these nutrients are linked to several health benefits, including: Womens estrogen levels decrease with age, causing changes in the body referred to as menopause. Like other soy products, tempeh is rich in isoflavones. Breast cancer is one of the most common cancers affecting women. People who experience more hot flashes and night sweats during menopause may have an increased risk for issues like stroke and dementia, according to, Researchers say women who develop type 1 or type 2 diabetes at a younger age are more likely to enter menopause early. This pigment is also an antioxidant that can protect the cells in our bodies from the aging damage caused by free radicals. Estrogen carries out a range of functions, including regulating the menstrual cycle and the growth and development of breasts (1). If this food is new to you, you can find some recipe ideas in this article. (2003). The results of an animal study suggest that milling wheat bran into very tiny micronized particles could cause it to raise blood estrogen levels more effectively when eaten (29). Lethaby A. Drinking shikuwasa juice rich in flavonoid content has also been linked to better liver health. Soy is low in saturated fat and calories. Some studies have suggested that specific foods may raise or lower estrogen levels. Learn more about the foods and drinks that are good for liver health here. Soybeans and edamame are rich in isoflavones, a type of phytoestrogen. Estrogens main function is to control reproductive changes in women, but it serves other roles in both male and female bodies, including: Our estrogen levels can change for many reasons. 1996-2021 MedicineNet, Inc. All rights reserved. Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: Systematic review and meta-analysis of randomized controlled trials. Cancer prevention and treatment guidelines commonly recommend a low-fat diet, but research results on this connection have been inconsistent. It contains chemical compounds called isoflavones that have some estrogen-like effects. Soy contains isoflavones (a type of phytoestrogen), which are considered selective estrogen receptor modulators. If this list of dietary goodies hasnt colored you impressed, the specialists then go on to explain how citrus fruits contain even more organic compounds such as flavonoids, coumarins, and carotenoids that have been said to have protective effects against cancer, cardiovascular diseases, and neurodegenerative diseases. Here, we give you an overview of some of the best foods that you may want to consider including in your diet in your quest for a happy, healthy life. edamame However, not all phytoestrogens function in the same way. Keep in mind that it could be several weeks to months before you start to notice any change in your menopause symptoms. These types of vegetables contain gas forming sulfur compounds and indole-3-carbinol. Strawberries, cranberries, and raspberries are all rich sources (25, 27). Taking estrogen especially for a long period of time may increase your risk of a blood clot, stroke, or breast or uterine cancer. Certain human-made products contain chemical compounds called xenoestrogens, which imitate estrogen in the body. Soybeans and soy products are a rich source of isoflavones, one of the most important groups of phytoestrogens. But a 2010 review of 10 studies on the subject found little evidence that soy from food sources reduced hot flashes, vaginal dryness, or other symptoms of menopause. A moderate amount is one to two servings a day of whole-soy foods, such as tofu, soy milk and edamame. This article lists 11 estrogen-rich foods and explains phytoestrogens effects on your health. 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